Many people should know that climbing stairs can get a good exercise effect, not only can exercise the muscles of legs and waist, but also can keep a slim posture.
Besides climbing stairs, going downstairs has many advantages. !
However, the Japanese program "New Common Sense of Beauty and Youth" (provisional translation) has brought people a lot of new information that subverts common sense. The program pointed out that just going down the stairs can achieve amazing sports effects. Naoki Ishii, a special muscle researcher at the University of Tokyo in Japan, said that for those who don't want to climb stairs hard, they can at least go downstairs, which is also a very good exercise method. The program invites people in their twenties and thirties to experience the exercise effect of going down the stairs. The measured results show that although the heart rate will not change dramatically compared with going up the stairs, muscle soreness will occur every few days after going down the stairs, and the degree of soreness exceeds people's own expectations.
Going downstairs can bring good muscle exercise effect.
In fact, muscle soreness after exercise is a normal phenomenon, indicating that muscle exercise has achieved results, and the body is repairing muscles and making them stronger. For the stairs below, although compared with climbing stairs, going down stairs won't make people breathless, or feel the heart pounding, which means it won't bring too much burden to the lungs and heart.
However, Masayoshi Yamamoto, a professor at Luwu Sport University, said that going down the stairs would put a burden on the muscles. Especially because the foot is used for braking, it will bring a burden to the quadriceps femoris of the thigh. According to Masayoshi Yamamoto's research, the impact on muscles caused by going down stairs is about 2 times higher than that caused by walking and climbing stairs on the flat ground, and the degree of muscle injury is 3 times higher.
Therefore, going down the stairs can slightly destroy the tiny fibers in the muscles. When these muscle fibers are repaired, they can strengthen muscles and enhance muscle strength. The main exercise when going down the stairs is the quadriceps femoris.
Many people hold the idea that there is no exercise effect without climbing stairs, but in fact, if you can flexibly use the * * * brought by stairs, you can get quite good exercise effect. Masayoshi Yamamoto said that the quadriceps femoris has reduced adipose tissue and strong muscles, which not only makes the legs beautiful, but also gives sculptures to the calves and * * *.
Going downstairs is a sport that makes middle-aged and elderly people younger.
Human muscles can be divided into red fibers (slow contraction muscles) and white fibers (fast contraction muscles). When going up the stairs, you should exert your strength slowly, requiring endurance, mainly using slow contraction muscles; When going down the stairs, you need to support your weight instantly, so you mainly use fast contraction muscles.
Masayoshi Yamamoto said that with the increase of age, due to lack of exercise, the rapid contraction of white muscle fibers will gradually shrink and weaken. To put it simply, it is not an exaggeration for middle-aged and elderly people to say that going downstairs is a sport that can restore youth because it can exercise muscles that contract rapidly.
Downstairs can prevent diabetes and increase bone density.
There is a study in Europe, which uses a cable car to send people to an altitude of about 500 meters, and then goes down the stairs several times a week. The results show that sugar metabolism can be activated. Therefore, Yamamoto said that it can be assumed that diabetes can be prevented.
In addition, there is an Australian study that allows obese women aged 60 to 80 to 1 go downstairs from the 6th floor to the 6th floor, 1 twice a day and twice a week. After that, the frequency gradually increased within 3 months. The results show that going down stairs can not only increase muscle strength, but also increase bone density by up to 6%. Keiko Yushan of Tokyo University of Medical Dentistry said that this is because going down stairs will directly impact bones and make them produce new cells, which can be said to be the mechanism of activating bone metabolism. Although going down the stairs has many benefits, Ota Boming, a visiting professor at Fujita Medical University Hospital, said that the longer you feel gravity, the better, and slowly go down the stairs. After all, the bone thing is a big deal. So, what posture should I use to go down the stairs, which can not only get the exercise effect, but also protect my knee health?
Go down the stairs with knee pads and exercise.
Although it is mentioned above that going down stairs has many advantages, many people like to go down stairs quickly with their toes. If you go downstairs in this wrong way, you will concentrate the load on your knees and other joints, causing pain.
So how do you not concentrate the load on your knees going up and down the stairs? Simply put, it can be divided into three key points:
Only drop 1 order at a time.
Keep your feet on the ground and lift it high.
Go downstairs slowly, as slowly as possible.
Zhinian -30, sports director of the National Sports Science Center of Japan, also gave a more detailed explanation and guidance on the posture of going down the stairs:
Keep a slight bow and raise your feet.
Downstairs method
In this state, slowly descend 1 step. At this time, be careful not to touch the ground first. After realizing this, it is easy to feel that muscles are very emotional.
Downstairs method
It is ng to stand up straight and focus on tiptoe to go upstairs and downstairs, which will cause a great burden on your knees. It is important to be as aware of the use of muscles as possible.
Downstairs method
NSCA certified muscle strength and physical fitness coach Sakamoto Shinji also reminded not to wear high heels when going downstairs. If there are handrails, you can hold the handle when you go downstairs and pay attention to safety.
When going down the stairs, be careful not to put your toes outward, which will not only easily lose the strength of your bones, but also easily lead to bad posture commonly known as O-legs. Focus on the center of the foot, not the outside of the foot, otherwise it is easy to capsize. With the goal of 100 stairs a day, a four-story building takes about 1 minute, which can be done two or three times a week.