How long to climb the stairs every day to lose weight How to climb the stairs to exercise

Stair climbing is one of the most common forms of exercise in our daily lives, and it can be done indoors or outdoors. And this type of training also has considerable benefits for runners, it can exercise our muscles and cardiorespiratory function, so the raw activity starts with climbing stairs.

How long to climb the stairs a day to lose weight

Climb the stairs for five minutes a day, consume 40 calories more, up and down the stairs for people with no exercise experience is very good training, and up and down the stairs everyone will, without special learning movement skills, both safe and effective. As long as you are consistent every day, you will slowly turn into a muscular body, not only exercise muscle easier, but also improve the basal metabolic rate, burning fat more easily.

Stair climbing helps stabilize muscles and improve strength

Climbing stairs when we have to fight gravity can help runners improve their strength and power. Stair climbing can also exercise your muscle stability, especially the hip muscles and thigh muscles, but also are easy to be ignored in our daily running training, when the stability of the muscles to improve, you will also greatly reduce the risk of injury. In addition, some stairs are steeper than hills, some indoor stairs usually have a 65% gradient, while many hills have a gradient of less than 45%, so climbing stairs can accelerate your heart rate, so that your breathing rate becomes faster, thus inhaling more oxygen. It also makes your oxygen consumption reach the maximum, which is what we usually aim for in strenuous exercise.

Sprinting and walking exercises

Warm up for 10 minutes and look for steps that allow you to sprint for 20-30 seconds in length. Sprint up the stairs and walk down the stairs as a step run, repeat for 20 minutes (you can challenge slowly from 5, 10, 15 minutes) and leave 10 minutes at the end to do a gentle run or a closing exercise.

Enhanced training

If you keep sprinting back and forth, you will not only be tired but also easily bored, so after a stage, you can add continuous double-legged jump, side cross-step, single-legged jump and other movements. Each action 3 trips, also has a warm-up and relaxation.

1. Continuous double-legged jump

Bend your knees slightly and use the strength of your hips and core to jump up a ladder continuously.

2. Single-leg jump

Lift your right foot off the ground with a slight bend, use the strength of your core and hips to drive your left foot upward, jump to the top and then switch to your right foot.

3. Side crossover step

In addition to training leg strength, this movement can also train balance and agility. Stand straight with your feet, stretch your hands to both sides, step out with your left foot to the left, step forward with your right foot to your left foot, and turn your pelvis to the right at this time. Step forward with the left foot to the right foot, and step out with the right foot to the right. This action is a continuous action, left and right back and forth. Beginners can first slow down the speed, practice the foot does not knot, and then increase the speed.

Use alternative ways

If you feel that the stair surface is too small, not enough space or air can not circulate will prevent you from exercising. Then you can go to the gym to find a step training machine or treadmill to do HIIT and incline running training. Warm up for 10 minutes. Get on the treadmill, turn up the incline, and do a step run with 30 seconds of sprinting and 30 seconds of resting for 20 minutes (you can challenge yourself slowly from 5, 10, 15 minutes), leaving 10 minutes for a gentle run or a closing exercise at the end.