Life lies in motion. Many people hope to strengthen their physique and maintain their figure through exercise, but often find it difficult to persist
Life lies in motion. Many people hope to strengthen their physique and maintain their figure through exercise, but often find it difficult to persist.
Recently, a research team from Peking University published a paper recommending a simple and easy to operate method that can reduce the risk of cardiovascular disease by two0% - climbing 5 or more stairs (about 50 steps) a day.
Climbing stairs is very suitable for home exercise. How to climb stairs with great benefits and without hurting your knees? The Life Times combines research and expert perspectives to tell you the scientific way to climb stairs.
Interviewed experts
Zhu Weimo, academician of the American Academy of Sports Sciences and tenured professor at the University of Illinois in the United States
As one ages, the blood vessels in the human body gradually harden, decrease in elasticity, and may cause a series of cardiovascular diseases, such as coronary heart disease and cerebral infarction. How to reduce the occurrence of related diseases?
Researchers from the Health Science Center of Peking University analyzed four58860 participants with an average age of 56 years and collected information related to their climbing stairs and lifestyle through questionnaires.
The results showed that there was a U-shaped relationship between the intensity of stair climbing and the risk of atherosclerotic cardiovascular disease.
oneClimbing stairs more than 5 times a day (>50 steps) is associated with a two0% reduction in the risk of atherosclerotic cardiovascular disease.
twoAfter climbing more than two0 stairs per day, its benefits gradually weaken.
three
In summary, this study provides us with a simple, time-saving, and effective way to prevent heart disease by climbing at least 5 floors a day.
Climbing stairs, also known as "vertical movement," is named after muscles forced to resist the Earth's gravity and move in a vertical mode. It does not require any equipment and is not affected by the weather, making it very suitable for home exercise.
Sports medicine experts say that climbing stairs is not only beneficial for cardiovascular health, but also has the following benefits.
Strengthening muscles
Climbing stairs forces the leg muscles to constantly resist gravity and lift the body, which can effectively exercise multiple muscle groups, including the quadriceps, gluteus, and calf muscles.
Improve metabolism
Climbing stairs can help improve blood circulation, increase the amount of "good cholesterol" in the body, lower blood pressure, and promote heart health.
Climbing stairs for two0 minutes every day can reduce the risk of diseases such as diabetes, headache and osteoporosis.
Helping lose weight
Climbing stairs for an hour burns about one000 calories, with heavier individuals burning more. A study has found that climbing stairs burns twice as much fat as running and three times as much as walking.
Improving balance
Improving balance
Brain building and emotional regulation
Climbing stairs can cause adrenaline to surge and stimulate the production of various' happiness hormones'. Research has found that climbing training can effectively improve the thinking ability of patients with cognitive impairment.
Many people are worried that climbing stairs will hurt their joints? Is it appropriate to lose weight by climbing stairs? These issues can be considered from the following dimensions:
0oneAge
Wang Jian, Deputy Chief Physician of the Department of Arthrology and Orthopedics at Southern Hospital of Southern Medical University, stated that before the age of three0, cartilage elasticity is good. Climbing stairs can exercise the muscle strength around the knee, increase the load-bearing strength of the entire buffer system, and is beneficial for knee health. After the age of three0, individuals can reduce their weight appropriately based on their physical condition.
0twoweight
oneYoung age and light weight: With good knee stability and the desire to maintain good cardiovascular endurance, or to maintain normal weight, one can climb stairs every day.
twoYounger age and heavier weight: If there is no history of knee joint injury, it is still possible to climb stairs in daily life. But it is not recommended to deliberately climb stairs for weight loss or cardiovascular endurance training.
threeSevere overweight: Not suitable for climbing stairs.
Climbing stairs has many benefits, but improper operation also carries risks. How to climb stairs with great benefits and minimal damage?
oneGradually increase the quantity
threeone0two0~three0one
Be sure to rest between each training session to ensure that the cardiovascular system and muscles have time to recover.
twoWarm up first
Before climbing stairs each time, warm up for 5 minutes to perform standing up, brisk walking, jogging, bobby jumping, and more.
After training, don't forget to do organizing activities, especially static stretching of the muscles in the legs and buttocks, such as lunge squats.
threeMaintain the correct posture
Place the entire foot flat on the step, do not climb with the front foot sole, avoid knee buckles and external buckles, to avoid increasing the burden on the knee and calf muscles. Those with poor physical fitness can climb stairs and railings.
- When going up the stairs, do not exceed the toes with your knees to avoid excessive weight bearing on your knee joints.
- Avoiding knee buckles can help the knee joint exert force under normal conditions.
- Straighten your body up the steps to avoid excessive pressure on your front legs.
- When descending the stairs, the landing sequence of the front foot is from toe to sole to heel, which can reduce excessive force on the hind legs.
fourGroup and control the rhythm
Group the climbing exercise into groups, starting with a walk up and down the stairs. In the second group of going up and down stairs, pay attention to arm swinging and acceleration.
When a healthy person first starts training for climbing stairs, they should take one step at a time, and then gradually transition to two steps at a time, allowing the leg and buttocks muscles to exercise more intensively and burn more fat; It can also be mixed in one or two steps. But people with poor balance and knee problems should act according to their abilities.
Editor of this issue: Zheng Ronghua
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