Do You Think Climbing Stairs is Just Going Up and Down? Try This Way, the Stairwell Becomes a Gym
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Are you frustrated because you can't find a suitable place to exercise?
You don't dare to run with a mask on, and you don't dare to go for a walk nearby...
Actually, everyone can try to turn the stairs near your home into a gym
Engage in regular exercise and boost your body's resistance!
Don't underestimate the action of climbing stairs. Climbing stairs is a moderate-intensity aerobic exercise that can burn more fat than general jogging. When your heart rate is maintained within the optimal range, men burn approximately 270 calories in 30 minutes, and women burn approximately 220 calories in 30 minutes.
And climbing stairs is beneficial for improving joint flexibility and enhancing cardiovascular and pulmonary function. Utilize the stairs, and climb 2-3 floors several times a day, and you will gradually add bricks and mortar to your health! However, remember the following 3 points:
1. When climbing stairs, your body should be slightly bent forward, following the movement of your hands.
2. During the climbing process, you should never rush or be too hurried. Start with a slow pace, persist for a period of time, and then gradually increase your speed or extend the time, but don't be too strenuous, as this will increase the burden on your heart and lungs. When descending, to prevent increased pressure on the knee joint, step with the ball of your foot first, and then transition to full-foot landing to cushion the knee joint.
3. After climbing stairs, perform local massage on your knees. Regularly do exercises such as squats and standing exercises to allow your knees to move fully, preventing them from becoming stiff. Additionally, if you can make some changes in speed and action, climbing stairs can also become more interesting.
1. Interval stair climbing
Similar to interval running, interval stair climbing is the combination of steady stair climbing and fast stair climbing. For example, you can alternate between climbing 30-40 steps per minute and 60 steps per minute, repeat for 6 floors, rest for 30 seconds, and then continue climbing up or down.
2. Stair push-ups
Stair push-ups
The stairwell is not only for exercising leg strength~ cleverly utilize the slope of the stairs, you can also do push-ups here to exercise chest, shoulder and arm muscles, and strengthen core strength. But during exercise, be sure to keep your body stable and avoid injury.
3. Rear-arm extension
Utilize two steps, hands supported behind slightly higher steps, feet placed on lower steps, the other parts of the body suspended, arm force straight extension to prop up the body, repeat the action. This can effectively exercise arm muscles, dispel (bye-bye fat).
4. Ladder frog jumps
Ladder frog jumps
When performing ladder frog jumps, pay attention to maintaining balance when your body descends, try to find larger-area steps, and at the same time, avoid the situation of the knee inward. Knees inward will cause the knee joint to rotate inward, which is easy to damage the ligaments and menisci of the knee.
Of course, if you belong to one of the following two groups, then climbing stairs may not be your best choice for exercise, be cautious:
1. People with knee injuries
Research shows that the load borne by the knee when climbing up and down stairs is 3-4 times the weight, and repeated actions will increase the pressure on the joints, such as the knee. If your knee was injured, it is still recommended to protect your knee and avoid climbing stairs.
2. Overweight people
People with a large weight already have a large load on their knees, and combined with the movement of climbing stairs, it will generate a certain pressure on the knee joint, so it is still recommended that overweight people first try low-impact exercises on the knee joint, such as swimming and cycling, reduce their body fat percentage, and then try climbing stairs is not too late.
