Many white-collar workers go to work, all choose to take the elevator, in fact, take advantage of the opportunity to go up and down the stairs, choose to climb the stairs, fitness at the same time weight loss results.
Climbing stairs to lose weight principle:
Although the main part of the staircase climbing thighs, but it can also exercise the whole body.This is because in the process of climbing the stairs, make the body naturally hot, thereby enhancing metabolism, speed up the body's blood circulation, thigh fat metabolism to achieve Do more with less weight loss.
Dynamic physician determination, climbing the stairs this common mode of exercise has a very significant effect on weight loss, such as human ascending 1 meter high by the consumption of calories 1000 kcal / hour, which is equal to 5 times the walk, running 1.8 times , 2 times when swimming, if running along the stairs of 6 floors up and down 2-3 times, it is equivalent to jogging 800-1500 meters of the amount of exercise.
Climb the stairs to lose weight to master the correct way
Concentrate your strength on the legs. Step up two or three steps each step, move smoothly, maintain a well-proportioned breath, and do not need to run quickly. Continue to climb 4, 5-storey steps, and then relax your legs down To the starting point. Each time climbing the stairs in about 1 hour, intensive training lean thigh .Every day an hour or every other day for an hour, the beginning of the leg will feel sore, and more adhere to a few days the leg ache disappeared, you will In a relatively short period of time to find a thigh bodybuilding slender, buttocks also turned Alice.
2 kinds of stairs exercise method
1, intermittent method
For some people who have just tried this method of exercise, as well as more obese people can exercise this way.In the beginning, first climb the stairs for 3 minutes, then the middle of the rest for 3 minutes, after the rest and then climb for 3 minutes, Repeat this way.Long time will be extended slowly after habit, but not more than 20 minutes attention.
2, recycling method
This method is suitable for some lower floor exercise places carried out in the time of exercise can be repeated up and down the venue, also follow the step-by-step manner in the exercise, the first short-term climbing exercise, and then slow Slower to extend the time.Some people living on the floor can also exercise this way, especially in the home or go out when you can take the opportunity to lose weight at any time.
Climbing stairs exercise should pay attention to what?
Climbing stairs exercise, we must first combine their own actual situation.
There are different degrees of osteoporosis or body overweight people, climbing stairs must grasp the relationship between speed and duration.First, should be taken slowly, for some time, you can gradually speed up or extend the time, but can not Too intense, otherwise it will increase the heart and lung burden.In the process of climbing the stairs found that discomfort, should immediately stop exercising .At the same time, to master the correct method of exercise .Great downstairs, in order to prevent the knee to withstand increased pressure, , And then transition to full foot palm to cushion the knee pressure.
Climbing the stairs after the local massage on the knee, usually the best often squat, stand up and static squatting exercise, so that the knee get adequate exercise to prevent its rigidity and rigidity.
