Climbing stairs for an hour to consume how many calories

Climbing stairs is several times more exercise than walking or running on flat ground, and can increase the range of motion of the hip joint, exercise the ligaments of the lower limb muscles, as well as the elasticity of the tendons, not only to strengthen the muscles and bones, but also to lose weight and slim. But do you know how many calories you can burn in an hour climbing the stairs?

How many calories are consumed in an hour climbing stairs

Stair climbing specific consumption of calories with the person's weight base, climate temperature, and the speed of stair climbing has a relationship. At an average weight of 3km/hour at room temperature, climbing stairs for 1 hour consumes about 520 kcal (23% more than jogging and 4 times more than walking). Climbing 10 flights of stairs is roughly equivalent to jogging 1000 meters. The calories consumed by going down the stairs are 1/3 of those consumed by going up the stairs, which means that about 170 kcal are consumed by going down the stairs for one hour.

How many pounds can you lose in a month by climbing stairs

Usually, the movement of half an hour of fat will start to burn, if each climbing stairs can adhere to about 1 hour, the amount of food does not change, the average person can lose about 2 pounds in half a month, adhere to a month can lose 3-5 pounds. If the weight base is large (such as girls 160cm, weighing more than 120 pounds), proper control of diet, a month to adhere to at least enough to lose 10 pounds.

When to climb the stairs slimming effect is good

8:00 am before climbing stairs on an empty stomach

Stair climbing slimming effect of the best time, is 8:00 in the morning before, and preferably on an empty stomach. At this time the body has just awakened, more energetic, most of the calories consumed is provided by fat burning decomposition. Before running you can drink a large glass of warm water, which can also promote the body detoxification.

Climb the stairs at 8-9 pm

Secondly, 8-9 pm is also a good time to climb the stairs, but it is best to climb the stairs at night is controlled in about half an hour. The first movement time is too long, the body will be too excited and affect sleep, if the body posture slightly fatigue, it is beneficial to sleep; second excessive exercise, will feel hungry, if you can not resist eating at this time, the body will reflexively fast absorption of nutrients, there can only be fattening effect.

What to pay attention to when climbing stairs to lose weight

1, down the stairs, should land on the forefoot first, and then transition to the full-footed landing to cushion the pressure on the knee joint. 2, before climbing the stairs to move the knee and ankle joints to avoid sprains. 3, pay attention to safety, do not have to pursue rapid stair climbing, as long as persistent will have a weight loss effect. 4, knee injuries, or people with degenerative arthritis should not climb the stairs.