Where is the easiest way to climb stairs to lose weight? Now more and more people begin to pay attention to the content of physical health. Everyone should have seen the problems in all parts of our bodies through the internet. Let's find out where climbing stairs is the easiest way to lose weight.
Climbing stairs is the easiest way to lose weight. 1 Where can I lose weight by climbing stairs?
Climbing stairs mainly depends on thighs. In the process of constantly lifting legs, the fat in the legs will quickly decompose and burn. Although climbing stairs can reduce weight all over the body, the effect of stovepipe is the most obvious.
Climbing stairs can make your legs thinner.
Climbing stairs is also one of the most common exercise methods for stovepipe. Many people worry that climbing stairs for a long time will grow muscles in their calves. In fact, as long as you relax your muscles properly after exercise, you don't need to carry out ultra-high-intensity training. Climbing stairs will not turn your calves into thick muscle legs, but will only make your calves more slender.
You can climb stairs with a thin stomach.
When we lift our legs on the stairs, our abdominal muscles will follow, so it is also a good exercise to reduce our stomachs.
If you want to enhance the effect of reducing belly, it is suggested that you take 2-3 steps every step during exercise, which can act on abdominal muscles more effectively and promote abdominal fat burning. In addition, you can also cooperate with sit-ups to reduce your stomach.
Climbing stairs can make your arms thinner.
It is reasonable to say that climbing stairs generally does not require arms, and there should be no effect of slimming arms, but if you master the correct method of climbing stairs, you can also slim your arms.
If you want to climb stairs and lose weight at the same time, swing your arms during exercise and exercise your upper body in a running posture. Perseverance can also get rid of your fat arms.
How long does it take to climb the stairs every time?
It's best to climb the stairs several times to lose weight. Climb the stairs 2-3 times a day for 20-30 minutes each time. Don't climb the stairs until you are exhausted. Excessive exercise and excessive body consumption will produce a strong sense of hunger, accelerate metabolism and make it easy to eat too much food inadvertently.
Note: If you feel hungry after climbing the stairs, you'd better drink a cup of warm water first, endure it for 20 minutes, and then eat after the hunger is strong, which is more conducive to controlling your diet.
The correct way to climb stairs
1, posture
Don't go beyond your toes when climbing stairs, and don't squat too deep when squatting, otherwise it will put pressure on your joints. It is also not conducive to the ideal effect of exercise.
2. Practice the law
You can climb for a few minutes at first, feel tired, rest for a few minutes, and then continue repeatedly, and then you will find that the longer you persist.
3. Hip-lifting stair climbing method
Climbing stairs is not only about slimming thighs, but also about lifting hips. When we climb the stairs, we can increase the swing of our hands, two steps at a time, which will be more conducive to shaping the curve of our hips.
Who is not suitable for climbing stairs to lose weight?
1, overweight people. Because any extra weight is a double burden on the knees.
2. People with degenerative arthritis. Because the knee soft tissue has been excessively worn, continued improper use will aggravate the symptoms.
3. People with valgus problem. Because the patella is inherently unstable, climbing stairs often makes the eversion problem more serious.
4. People with O-legs wear more on the inside of the knee joint. Excessive climbing stairs will accelerate the wear and degradation of the soft tissue inside the knee joint and make the symptoms of O-leg more obvious.
Where is the easiest way to lose weight by climbing stairs? Can you lose weight by climbing stairs?
Climbing stairs step by step is good for losing weight and burning calories. Every time the human body climbs 1 m, it consumes heat equivalent to walking 28 meters, and the energy consumed is 1000 kcal/hour. In the same unit time, climbing stairs consumes four times as much energy as walking and twice as much energy as table tennis. That is to say, running the stairs up and down six floors two or three times is equivalent to jogging 800 to 1500.
Obviously, the more times you climb stairs a day, the higher the floor, and the more energy you consume. Energy comes from fat. If the energy you consume every day can be consumed through exercise, then you can lose weight.
How to climb stairs to lose weight and keep fit without hurting your health?
Climbing stairs can consume more calories than running or riding a bike. Besides losing weight, you can also exercise tight and powerful legs.
How to climb the stairs is very important. If you want to maximize the role of climbing stairs, you need to know how to climb stairs. First of all, you can walk in four steps.
The first step is to run up and down the stairs for at least 20 minutes. Experts suggest taking 20 to 60 minutes of physical exercise every day for 3 to 3 days a week, but if you want to lose weight, you may need to increase the time to 60 to 90 minutes. If necessary, you can divide these hours, such as exercising for 20 minutes three times a day.
Step two, count how many times you can run up and down a specific staircase in 60 seconds, and try to constantly challenge your old record. For example, you can run 1 0 times in1min at first, and try to run 1 1 times next time. Do this exercise every day 10 to 20 minutes, several times a day.
The third step is to add intermittent exercise to the practice of climbing stairs. The easiest way is to run up and down, or run up and down. The American Medical Center pointed out: "Although your exercise intensity seems to be reduced, you can burn more calories in your body because you are more efficient."
The fourth step, it is also more effective to join the resistance movement when climbing stairs. Many friends who like strength exercise will choose this way, such as wearing a heavy vest and holding a fitness ball. Resistance exercise can make muscles stronger and stronger. If muscles become stronger, they need to burn extra calories.
But if you do resistance exercise when climbing stairs, you can only run up the stairs and then walk down to avoid injury. When running up the stairs, the pressure on the knees and feet is three to four times the weight; When you go down the stairs, the weight will be 6 to 7 times that of your body.
The benefits of climbing stairs
One of the benefits of climbing stairs: increasing oxygen carrying capacity
Large oxygen carrying capacity is one of the significant indicators to measure cardiovascular function, which represents that your body delivers a lot of oxygen during high-intensity exercise. This is also the dividing line between aerobic exercise and anaerobic exercise. Climbing stairs can test the cardiovascular system of the body, promote the heart muscles to improve the efficiency of taking oxygen from the blood, and also improve the vital capacity, so that runners can take more oxygen every breath.
The second benefit of climbing stairs: reducing the static heart rate.
In addition to improving cardiovascular health, you will also find that by climbing stairs to keep healthy, your static heart rate will drop. Healthy people, under static conditions, it is normal to have a heart rate of around 50 or 60. Because through exercise, a beating heart can promote more blood circulation.
The third benefit of climbing stairs: the heart rate recovers faster.
When doing high-intensity intermittent exercise, if the interval rest time is set reasonably, the speed of heart returning to normal can be improved, that is, the heart rate returns to the heart rate. This indicator measures the degree of heart rate decline within the first minute after exercise stops. The better the body, the shorter the time it takes for the heart rate to return to normal after exercise.
Benefit 4 of climbing stairs: Burn more calories.
Climbing stairs is very intense, and insisting on climbing stairs will consume a lot of energy. Climbing stairs can naturally lose weight. The results show that high-intensity intermittent exercise can increase the heart rate slightly after exercise. Intermittent training at a high heart rate of 70% will increase the excessive oxygen consumption (EPOC, also known as oxygen debt) after exercise, so that you will consume 80% extra calories every time you exercise to make up for these oxygen consumption.
Where is the easiest way to climb stairs to lose weight? 3. Tips for climbing stairs
Don't grab the handrail of the stairs with your hands, hold your chest out, keep your back straight, don't hunch over, look ahead, don't be too fast, and climb the stairs at a constant speed. After climbing the stairs, do muscle stretching and massage your thighs, which can relieve muscle fatigue. If you feel that your upper body has nothing to do, you can do stretching exercises to expand your chest.
2, climbing stairs to lose weight points
When going up, go up two steps at a time, which can effectively stretch the muscles behind the buttocks and thighs; When you come down, go down step by step. This is for security reasons. So it takes about 30 minutes to get up and down 100.
It is best to add 30 minutes of aerobic exercise after climbing the stairs, so that the weight loss effect is better. If you start to get used to such a large amount of exercise, you can gradually increase your aerobic capacity. There are no specific rules for aerobic exercise. Dance casually to the passionate DJ music, as long as you can exercise your whole body. There is also a secret, that is, while doing aerobics, it is also mixed with Zhao's in-situ running to lose weight. This is because I want to avoid repeating an action that is too boring and affects my determination to lose weight.
3. After persisting for two weeks, slowly increase the number of stairs.
From 120, step by step. 130 times, 140 times. The completion time is about 40 minutes. So sisters who lose weight must pay attention to setting goals for themselves. Don't set them too high at once. Start within the acceptable range of body and perseverance. When the body is used to it, slowly increase the amount of exercise. Only in this way can we persist.
4. Back-up actions after climbing stairs
Remember to stretch and relax after climbing the stairs. Especially the thighs and calves.
Stretching method: thigh stretching is to put your feet on a high table, leg press. 5 minutes for each leg; Stretch your calf, step on the stairs with two toes, and do a tiptoe movement, that is, raise your heel. Hold on for a few seconds, and you will obviously feel the tension in your calf. After that, press the heel down for five seconds. These two movements are continuous, and you will obviously feel the stretching of calf muscles. Two actions are completed continuously, 20 toes and 20 presses.