Stair climbing exercise is good

Now people are lack of exercise, usually have little time to go to the gym, and climbing the stairs is considered the most economical and easiest way to exercise, in the company can also take a dozen minutes to climb the stairs, then climbing the stairs to exercise is good? What are the benefits to the body?

Stair climbing exercise is good?

Stair climbing is a healthy aerobic exercise, can accelerate blood circulation, promote body metabolism, enhance physical fitness, often climb the stairs to exercise the body is a great benefit. However, if excessive stair climbing can also hurt the knees, so stair climbing exercise must be controlled, if there is arthritis or overweight people, it is best not to climb the stairs to exercise.

What are the benefits of stair climbing

Increase the maximum oxygen carrying capacity by 17%

Maximum oxygen carrying capacity is one of the most significant indicators of cardiovascular function, representing the maximum amount of oxygen your body can transport in a state of high-intensity exercise. It is also the dividing line between aerobic and anaerobic exercise. Running stairs tests the body's cardiovascular system, prompting the heart muscles to improve the efficiency of oxygen intake from the blood, and also improves lung capacity so that more oxygen can be taken in with each breath during exercise.

Lower resting heart rate

In addition to improving your cardiovascular health, by running stairs for fitness, you will also find that your resting heart rate is subsequently reduced. A physically fit person can have a heart rate of about 60 in a static situation. By exercising, the heart drums up more blood circulation with one beat.

Heart disease incidence is reduced by 25%

When performing high-intensity interval exercise, if the interval rest time is set properly, then the rate at which the heart returns to normal, i.e., the heart rate recovery rate, can be increased. This indicator measures how much the heart rate drops in the first minute after exercise stops, and the better the body, the shorter the time it takes for the heart rate to return to normal after exercise and fitness, and the 25% reduction in the incidence of heart disease.

Stair climbing can lose weight

The benefits of stair climbing for weight loss is also very obvious, you can burn more calories, because the exercise intensity is greater, climbing stairs can burn more calories in the body. The results of the study showed that high-intensity interval workouts can make the heart rate slightly higher after exercise, and interval training at 70% of the maximum heart rate can increase excessive post-exercise oxygen consumption, so that you will burn an additional 80% of calories per workout in order to compensate for these oxygen consumption.

How long is the best time to climb stairs every day

Climbing stairs does not have to be a one-time climb to exhaustion, you can climb 10 floors a day with a 2-minute break, 3-5 times a day. There is no limit to the amount of time you can spend climbing stairs, and any time can have an exercise effect.

Warm tips

People with old injuries to both lower limbs, hips, knees, ankles and other joints (for example, fractures and major ligament ruptures occurred within two years) should be cautious about stair climbing exercises.