This is an automatically translated article.
One of the training methods with many health benefits today chosen by many people is climbing stairs. In fact, exercises that combine stair climbing also help us lose weight effectively, improve physical strength, increase resistance, prevent disease, especially good for the human cardiovascular system, improve improve quality of life and prolong life.
1. What is the effect of climbing stairs?
Burn excess fat: Climbing stairs is also a form of exercise that helps burn excess fat and increases muscles such as leg muscles, thigh muscles, hip muscles, toning abdominal muscles. Normally, an average person can burn 500 calories by running stairs for 30 minutes, the rate of fat burned depends on the intensity and duration of each person's exercise. If you climb stairs slowly, you will burn fewer calories, and if you climb quickly, you will burn calories faster. Taking the stairs is an intense form of exercise that consumes calories and burns fat very well. Weight loss: In order to lose weight effectively, besides limiting the intake of high-calorie foods, it is necessary to participate in physical activity to burn calories, specifically losing about 500 grams of weight, it is necessary to create a calorie deficit. is 3,500. Weight loss effects are evident in the first two to four weeks when you exercise for 30 minutes a day. Effective weight loss from climbing stairs is also clearly shown in scientific studies about the natural effectiveness of reducing belly fat when every 10 minutes of climbing stairs, the body has consumed an average of 100 calories equivalent. with walking for 20 minutes. Reducing stress: Climbing stairs helps you relieve stress, which is very practical for those who work in an office, especially sitting in front of a computer for a long time. At this time, you should climb stairs for 5 to 10 minutes, it will help you reduce stress, recharge, increase mental alertness, improve work quality and efficiency. At the same time, support the body to burn calories, limit the accumulation of excess fat when sitting in one place for too long. Increase longevity: A study in the US showed that your life expectancy will increase by 15 seconds when climbing 1 flight of stairs. Thus, climbing the stairs for 20 minutes a day will increase life expectancy by 3 years. Increase bone density: Climbing stairs also helps to increase bone density and develop musculoskeletal system, because the body is always active when we have a habit of climbing stairs every day. Good for cardiovascular disease: Like other exercise exercises, climbing stairs to lose weight also has the effect of improving and having benefits on coronary artery disease, myocardial infarction, stroke (especially, Climbing the stairs for every 10 minutes a day reduces the risk of stroke by 30%.
2. Stair climbing helps to lose weight properly
Climbing stairs for 15 minutes regularly every day is really ideal, first with a warm-up of climbing up and down stairs for 2 minutes, then slowly getting up to speed and moving faster for the next 5 minutes according to. Rest for 1 minute, then climb stairs again at a brisk pace for 5 minutes, in the last 2 minutes, slow down again to bring body temperature back to normal.
2.1. Warm up before climbing the stairs
Warm-up is very important in all sports and climbing stairs is also a form of physical exercise is no exception. Simple exercises such as rotating the joints of the shoulders, wrists, legs, hips, and knees will relax the muscles to help limit injuries when exercising. To climb stairs tirelessly and achieve a high weight loss effect, we should warm up carefully.
2.2. Speed and posture when climbing stairs
The speed and posture when climbing stairs will be different from normal walking on flat ground because the stairs have a certain slope. The center of gravity of the body will be all on the steps when climbing the stairs, at this time, the body will be slightly bent forward to maintain balance and hold the upper body, the spine is in a straight chest position to push forward. prior to. When you first start exercising, you should choose a slow, moderate speed, do not increase the intensity of exercise by more than 10%, especially avoid stepping many stairs at once or burning up the warm-up phase will make the knee suffer. pressure prone to knee osteoarthritis.
Climbing stairs too quickly can lead to falls, so climb at a safe level. In addition, during the process of climbing stairs, you need to try to maintain a regular breathing rhythm, if your breathing starts to be chaotic, you rest for a while and then continue climbing.
Although walking down the stairs burns less calories than climbing the stairs, it still provides specific benefits such as helping to stretch, the quadriceps or quadriceps muscles performing eccentric contractions will improve functional fitness.
Start the exercise with a simple goal and gradually increase the volume of exercises week by week, along with other exercises such as hopscotch, push-ups to enhance the effect of weight loss and muscle gain such as buttocks, calves and calves. .
At the time after climbing the stairs, we should do some stretching exercises to relax so that we don't feel pain in the abdomen, legs and thighs or we can hang ourselves up to relax the spine. feeling extremely refreshed.
3. Take a break from climbing stairs
Always keep your balance and do not over-exercise, choose the first priority of safety because when climbing stairs, you can fall.
It is recommended to use a heart rate monitor and always control the heart rate in a safe manner, depending on the condition of each person that has different tolerance.
Stop climbing stairs as soon as there are signs of dizziness, muscle pain, shortness of breath, abdominal pain.
End each set with a short rest to get your heart rate back to about 100 beats per minute.
4. Pay attention to safety when climbing stairs to lose weight
Stair climbing exercise for weight loss is almost always a simple and safe exercise for us, however, there are also risks when encountering. Therefore, it is necessary to note the following points when climbing stairs to help lose weight as effectively and safely as possible:
When climbing stairs, the body will lose a lot of water through sweat, so you need to bring water with you to replenish during the halftime break. At the beginning of the stairs climbing exercise, to bring about the right weight loss effect, you should also consult a personal trainer or need a trainer to monitor. If you are at risk of cardiovascular diseases such as high blood pressure, fast heart rate, it is not recommended to climb stairs because it can be dangerous because the stairs are often empty, making it difficult to call for help. In this case, you should do regular aerobic exercises or walk. It is necessary to choose sports clothes that absorb sweat, stretch comfortably, and help us always feel cool and dry when climbing stairs. Shoes are also a tool to help climb stairs effectively, protected feet reduce ankle injury or shoes with good foot cushions will reduce the pressure of the body on the feet. The space also determines the exercise more exciting and exciting, that is, the stairs have good light and ventilation, in addition, you should also choose a place where people pass by so that you can call for help in case of an injury. injury or when necessary.
5. Frequently asked questions when practicing climbing stairs to lose weight
5.2. Do calves get bigger when climbing stairs?
5.1. How many calories do you lose by climbing stairs?
When you climb stairs, you will burn more calories than jogging, depending on your body weight and time climbing stairs, the amount of calories burned will be different, on average when going up and down the stairs, the number of calories is burned per minute as follows:
Walking slowly up the stairs will burn 5 calories per minute. Walking quickly up the stairs will burn 9 calories per minute. Running up the stairs burns 11 calories per minute.
Women are always worried when they think that climbing stairs to lose weight will make their calves bigger, but in fact, climbing stairs will make the calves not flabby, muscles firmer, look big but not significantly. The most obvious benefit is to help make 3 rounds full, the body slim.
5.3. How many minutes a day is ideal for climbing stairs?
Depending on your free time as well as your physical condition, there is a reasonable exercise regimen, not just climbing a lot of stairs is good, on average climbing stairs every day from 15 to 25 minutes is good for the body. you have burned about 200 to 300 calories and helped reduce excess fat. You climb the stairs when you feel stressed, the morning before going to work or in the evening when coming home from work is the best time, but note that you should not climb the stairs after just eating because it will put pressure on you. stomach, abdominal pain, hip shock.
5.4. How many stairs should you climb each day?
Not every 100 steps of stairs in a day can achieve weight loss effect, but we should climb stairs at least 15 minutes a day. May start slowly during the first week, then gradually increase. However, be persistent and practice regularly at least 4-5 days a week to create a habit.
Exercise intensity is just as important as training time. The harder we train, the quicker we will see the weight loss results we want.
Besides, you need to be diverse in the training process such as combining side push-ups, shoulder thrusts, stepping up while climbing and descending stairs. These exercises will help you burn extra calories and create excitement, avoiding boredom. Losing weight by climbing stairs requires a plan and as well as a regular exercise goal, perseverance also largely determines the process, but in cases of thick, stubborn, long-term fat, it is necessary to to expert intervention and modern technology. More importantly, you must know how to combine a reasonable diet, reduce starch to achieve the desired effect of losing weight and getting in shape.
Please follow the website: Vinmec.com regularly to update many other useful information.
Reference articles: ifitness.vn, ellipsport.vn, thanhnien.vn
