Can you lose weight by climbing stairs? The answer is yes. However, the premise is that you must master the correct method. Otherwise, it is not only a waste of energy, physical strength, time, but also may appear thicker calves. So, what is the correct way to climb the stairs to lose weight? For this slimming common sense, we take a look at the following information, I believe it will be beneficial to everyone fat loss and slimming.
The principle of stair climbing weight loss method
Stair climbing is a healthy aerobic exercise, its main part of the exercise is the thighs, but can exercise the whole body. Like other aerobic exercises, the stair climbing method heats up the body, enhances metabolism, consumes ATP converted from food in the body, accelerates blood circulation throughout the body, and helps metabolize fat in the thigh area.
Gradual stair climbing is good for weight loss and calorie consumption
The calories consumed by the human body for every 1 meter of ascent is equivalent to a walk of 28 meters, which consumes 1000 kcal/hr of energy. In the same unit of time, the energy consumed by climbing the stairs is 4 times more than walking, and 2 times more than table tennis, which means that running up and down the stairs of 6 floors back and forth 2 to 3 times is equivalent to the calories consumed by jogging 800 to 1500.
Stair climbing for weight loss mainly consumes lower body fat
We know that fat mainly accumulates in the face, neck, abdomen, side waist, hips, thighs, calves and other parts of the body, the Oriental physique, fat is mostly concentrated in the lower body, which is the part of the body with a large accumulation of fat. Stair climbing for weight loss mainly relies on the strength of the legs and waist, using this method to lose weight, can be targeted to the lower body fat hoarding parts of the exercise, to receive the effect of half the effort to lose weight.
Run up and down the stairs for at least 20 minutes
Experts recommend that physical exercise should be carried out 3 to 5 days a week for 20 to 60 minutes a day, but to lose weight, it may be necessary to increase the time to 60 to 90 minutes, if necessary, you can divide these times, like exercising 3 times a day for 20 minutes each time, as well as climbing the stairs to lose weight exercise.
Focus your strength on your legs
Take two or three steps upwards with each step, moving smoothly and strongly, keeping even breathing, without running fast. Climb 4 or 5 flights of stairs in a row, then relax your legs and go back down the stairs to the starting point. Each time repeatedly climbing the stairs in about 1 hour, concentrated training to slim down the thighs. An hour a day or an hour every other day, at first the legs will feel sore, persist for a few more days leg soreness disappears, you will find in a relatively short period of time thighs become fit and slender, buttocks also become warmer.
To stretch after climbing stairs
Stretching method: thigh stretching is used to put the feet on a higher table and press the legs. Left and right legs for 5 minutes each; calf stretching, two toes on the stairs, do tiptoe action, that is, raise the heel. Hold on for a few seconds, you will obviously feel the feeling of taut calves. After that, press your heel down and hold on for five seconds. These two movements are continuous and you will obviously feel the stretching of your calf muscles. The two movements are completed consecutively, with 20 strokes of the tiptoe and 20 strokes of the downward pressure.
Not everyone is suitable for stair climbing exercise
Choose stair climbing exercise, when going down the stairs, in order to prevent the knee joint from increased pressure, should land on the forefoot first, and then transition to full-foot landing to cushion the knee joint pressure. However, stair climbing weight loss exercise is not suitable for everyone, people with old knee injuries, as far as possible, do not carry out stair climbing exercise, healthy and efficient daily decreasing weight loss method is the wisest choice, long-term adherence, but also help us improve the physique.
