Climbing stairs exercise is a good aerobic exercise.It can increase physical strength, strengthen the lower body muscle strength, especially the strength of both legs, both fitness and weight loss is an effective tool, it is suitable for busy city office workers every day Climbing the stairs is an excellent exercise that can be done in lots of space and time, at no cost, easy to implement, and especially suitable for working people.
Climbing the stairs belongs to aerobic exercise
Climbing stairs are aerobic exercise, is an effective way to lose weight, perseverance persist in a month there will be effective results. Pay attention to health and weight loss step by step, by climbing the stairs to lose weight can not be quick success, to the body an adaptation period, and then slowly increase the amount of exercise.
Climbing the stairs is how to achieve weight loss?
Climbing the stairs is a type of aerobic exercise, it is the main part of the thigh movement, but can exercise the body and, like other aerobic exercise, climbing the stairs to make the body heat to help fat metabolism, each insist 30 minutes to consume 202.25 Kcal calories, very effective in weight loss.But weight loss is a comprehensive project, adhere to the correct exercise every day at the same time, we must with a reasonable diet and regular rest, will really achieve a healthy weight-loss effect.
Climb the stairs to lose weight principle
The principle of climbing the stairs to lose weight is through exercise to improve the basic metabolic rate, so that the rapid burning of body fat, so as to control body weight aerobic exercise is insisted that in adhering to the process of climbing the stairs, the body weight will experience three changes:
1, pre-exercise climbing stairs to promote the body's water discharge, weight will be reduced, and weight loss will be greatly related with the amount of exercise, showing an irregular downward trend, but this time does not mean you really lost.
2, continue to climb the stairs, exercise will make the fat cells arranged in order to tighten the dense, muscle growth, body weight will stagnate or even rise, of course, everyone's situation is different, but the muscle lines will become beautiful Tight.
3, as you continue the movement, the body excess fat began to burn, this time is the real start to lose weight moment.
But you insist for a long time, and finally reach the ideal weight, it does not mean that weight loss has been accomplished, if you can not maintain a six-year rebound, the real weight loss success is insisted that only long-term adherence to the movement in order to maintain their stature.
What is the difference between the slimming effect of climbing stairs and running stairs?
Run the stairs and stairs to lose weight the same principle, but run a large amount of stairs, insist on more than 10 minutes have the effect. Run the stairs after the end of the leg massage must be done to prevent the calf becomes thick. Gentle, each need to insist on more than 30 minutes, climb stairs when the two steps together better.
What is the right health climbing stairs diet?
Climbing stairs exercise, we must first combine their own actual situation in the elderly have different degrees of osteoporosis, especially in some obese people, climbing stairs on the knee pressure is greater, so these people must grasp Good speed and duration of the relationship.First, should take slow, stick to it for a period of time, you can gradually speed up or extend the time, but not too violent, otherwise it will increase the heart and lung burden.In the process of climbing the stairs found that discomfort should immediately Stop exercising.Particularly note that people with knee injuries, as far as possible not to climb the stairs exercise.
At the same time, we must also grasp the correct method of exercise: climb the stairs when the body must be slightly forward, with the hand swinging and stride, which can enhance the muscles and ligaments of the lower extremities, to maintain the flexibility of the lower extremity, and can enhance visceral function. Climbing stairs in the process of fast or too fast, according to individual physique to arrange, initially, should be taken slowly, for some time, you can gradually speed up or extend the time, but not too drastic, otherwise it will increase the heart and lung burden When going downstairs, in order to prevent the knee from increasing pressure, the forefoot should be the first ground, and then transition to the entire foot palm to cushion the knee pressure. Climbing stairs after the local massage on the knee, usually the best to do under Squatting, standing and static squatting practice, so that the knee get adequate exercise to prevent its stiffness and rigidity.
Any physical fitness for this method?
Climbing exercise can increase physical strength, strengthen the lower body muscle capacity, especially the legs, both for fitness, but also to achieve weight loss, it is suitable for busy city office workers near daily practice, but it is not suitable for everyone practice.
First of all, not suitable for pregnant women, because when climbing the stairs will increase the pressure of the lumbar, while climbing the stairs will contract the abdomen, increased abdominal pressure, easy to cause damage to their own body, while stress to the fetus; nor suitable for osteoporosis in the elderly , Physical exertion, there are potential safety problems; more noteworthy is the old knee injury, as far as possible not to climb the stairs exercise.In the process of climbing the stairs to find discomfort, should immediately stop exercising.
Second, the elderly are not suitable for osteoporosis, physical exertion, there are potential safety problems; more noteworthy is the old knee injury, as far as possible not to climb the stairs exercise.In the process of climbing the stairs found that the discomfort should be Stop exercising immediately.
In addition, it is more noteworthy that people with old knee injury, as far as possible not to climb the stairs exercise.In the process of climbing the stairs found that discomfort, should immediately stop exercising.
Climb the stairs to eliminate the accumulation of fat in the buttocks and tight buttocks program:
1, the small steps placed on the right side of the body, right foot on the steps, left foot on the ground;
2, the body slightly squat, knees bent, can not be more than tiptoe;
3, the effect of these two steps is to beautify the calf, reducing leg fat;
4, the focus on the right foot, to support the body's weight, the left leg raised to the outside, stay a little at the highest point;
5, count to 5, the left foot stepped back to the ground, do a certain number of times to do for the foot.
Movement points and frequency:
Just started a step to adapt to the future to do two steps of exercise, the effect will be better, 30 minutes each time, 4 times a day.
Precautions:
Not recommended down the stairs, this will be a knee load is too large. When going down the stairs, in order to minimize damage to the knee, it is best to make the forefoot first in the ground. After climbing stairs can do static stretching exercises on the edge of the wall or , Maintain a sense of muscle lines, and prevent calf stout.
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