How to Understand the Easiest Exercise of Stair Climbing?

Sports scientists compare climbing stairs to a “vertical climbing.” British scientists study shows that a few stairs to climb every day, every two minutes, can reduce cholesterol levels, increase protein useful to humans, and can promote blood circulation and energy metabolism, enhance the function of the cardiovascular system, improve myocardial nutrition, the prevention of cardiovascular disease is important, but also increase lung capacity.

Climb the stairs to the leg muscles regularly contraction and relaxation, can enhance the strength of back and leg muscles, maintaining the flexibility of lower extremity joints and help slow down the contraction of the legs. According to the determination of human energy consumed up and down stairs, walking more than the same time, 5 times, 2.5 times more than swimming, table tennis and more than twice the 0.25 times more than running. 10 minutes to climb the stairs, the human need to consume about 837.2 Joule heats, heat the upstairs and downstairs and one-third of consumption, climbing stairs can contribute to weight loss.

Palou fitness methods vary; the speed can be fast or slow, may be uniform, variable speed. Method can also be diverse, conventional, slower-propelled, for most people; difficulty of greater intensity every step of the board two or three steps, or one, two, three staggered cross-type, running style, suitable for in young adults. Note should run 6-7 minutes in advance to do the preparatory activities; both hands and otherwise extract load type, size of holding heavy objects should not be too large, weighing about 5 kilograms.

Climbing speed and strength should be based on individual constitution, in order to not feel too difficult as well, each for 10-15 minutes, 30 minutes or more. Heart and lung disease should not do this exercise. Also note that focus on climbing stairs, straight backs, footed, Ta, and to avoid slipping. If before leaping feet, leg muscles can be enhanced, long-term adherence can reduce leg fat, promote blood circulation and prevent varicose veins.

Stair climbing exercise first must combine with their own situation. The elderly have different degrees of osteoporosis; some of the body is too obese people, a greater pressure on the knee. Therefore, these people must master the relationship between speed and duration. Beginning to take slow, over time, you can gradually speed up or extend the time, but not too severe, otherwise they will improve their cardiovascular burden. In the process of climbing stairs that discomfort, stop exercising immediately. Of particular note is that a knee injury in old people, try not to climb the stairs of the exercise. Meanwhile, we must master the correct training methods. Downstairs, in order to prevent the knee joint under pressure, should be before the feet touch the ground first, and then transition to full-sole, to cushion the pressure on the knee. Climbing stairs after local massage on the knee, usually the best often do squat, stand and static exercises such as squat, so that the full knee movement, to prevent the rigid stiffness.