The Effects and Precautions of Daily Stair Climbing
Now many cities have people living in high-rise buildings, so climbing stairs is a very common thing. However, some people choose to take the elevator to avoid the exercise of climbing stairs. In fact, climbing stairs can also be a way to exercise, and there are many benefits to climbing stairs regularly. Let's take a look at the effects and precautions of climbing stairs every day.
Stair Climbing Physiological Effects
(1) Improve cardiovascular function, strengthen the heart muscle, enhance the contractility of the heart muscle and the blood supply capacity of the coronary artery system, improve myocardial blood circulation, and prevent coronary heart disease.
(2) Improve the elasticity of the lower limb large blood vessels, enhance the function of the lower limb venous valves, and have a good preventive effect on lower limb venous varices.
(3) Improve lung function, increase lung capacity, improve lung tissue elasticity, and improve the efficiency of blood gas exchange in the lungs, thereby promoting the overall metabolism.
(4) Develop the strength of the lower limb muscles, strengthen bones, and promote the metabolism of bone tissue, and prevent osteoporosis.
(5) Improve the toughness of the soft tissues of the knee joint, increase the friction resistance and pressure of the knee joint surface. If the exercise load is too large, it will correspondingly increase the wear and tear of the knee joint cartilage.
Stair Climbing Precautions
(1) The knee joint bears a large load during stair climbing exercise, and people with knee joint injury or disease should not participate in this exercise, otherwise it will not be conducive to the recovery of the disease.
(2) When climbing stairs, you should grasp the rhythm, the speed should not be too fast, to prevent falling. The appropriate speed should be controlled at 20~50 steps/minute. People with good physical fitness and young people can speed up, and people with weak physical fitness and the elderly can slow down. During exercise, stop and rest in time according to physical condition to prevent excessive fatigue.
(3) According to physical fitness and lower limb strength, you can step by step or step by step, the height of the step is preferably 14~15 centimeters, and the exercise time should be controlled within 5~10 minutes.
(4) For beginners who try stair climbing, their body coordination and movement rhythm have not been mastered, they should hold the handrail to exercise; after one period of exercise, master the technique before leaving the handrail to exercise.
Suitable
Suitable for all people who can complete the action, but people with hip joint, knee joint, and ankle joint diseases cannot participate in this exercise.
This article introduces the effects and precautions of climbing stairs every day in detail. Although there are many benefits to climbing stairs, it is not suitable for people with knee joint injury or disease to participate in this exercise, as it is likely to induce the recurrence of the disease.
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