The advantages and disadvantages of climbing stairs

Advantages and Disadvantages of Climbing Stairs

Advantages and Disadvantages of Climbing Stairs. Many people will exercise to have a good body, but we must understand that exercise also Pay attention to the methods and methods, and take a break if you feel unwell. The following are the advantages and disadvantages of climbing stairs. Benefits and Disadvantages of Climbing Stairs 1

Benefits of Climbing Stairs:

1. When you exercise by climbing stairs, as your breathing speeds up, your muscles contract and relax rhythmically, which can speed up your blood flow. Circulation, promotes the body's energy metabolism, increases the oxygen supply to the myocardium, enhances cardiopulmonary function, smoothes blood circulation, maintains the health of the cardiovascular system, and prevents the occurrence of high blood pressure.

2. It consumes more calories and is a good way to lose weight. According to estimates, climbing stairs consumes 2 times more calories than playing badminton, 4 times more than playing table tennis, and 3 times more than walking in the same period of time. It is basically the same as climbing.

3. During the process of climbing stairs, due to the constant activity of the lower back and lower limbs, the strength of the muscles and ligaments in these parts of the body is enhanced, and the joint function is improved, thereby maintaining the flexibility of the joints and avoiding Rigidity occurs.

There is an 8-year follow-up survey, which selected 26 56-year-old subjects with basically the same physical condition. The results showed that none of the 26 people who always insisted on climbing stairs developed leg joint disease and muscle problems. Healthy and strong steps; the other 26 people did not participate in sports, 12 people felt coldness, numbness in their legs, and weakness in walking, and 14 people suffered from arthritis and joint stiffness.

4. Climbing stairs consumes a lot of energy, making people prone to hunger and improving their appetite. This can enhance the function of the digestive system. In addition, repeated exertion on the abdomen increases intestinal peristalsis, which can effectively prevent constipation.

5. Keep the nervous system in the best resting state, which is conducive to sleep and avoids anxiety. Scientists also selected 20 (32-year-old) company employees with basically the same physical condition for a follow-up test. The first 10 people insisted on climbing stairs for 2 years, and no one suffered from insomnia or neurasthenia; among the last 10 people who did not climb stairs, 7 People suffer from insomnia and neurasthenia.

Disadvantages of climbing stairs to the body:

Climbing stairs is a weight-bearing exercise. The joints below the waist have to bear the weight of the body, especially the knees. most.

When climbing stairs, the knee joints have to bear 3-4 times of the body weight. Taking a person weighing 60 kilograms as an example, when walking on a flat road, each knee joint bears 60 kilograms, but when climbing stairs, the weight on the knees changes. The weight is as high as 240 kilograms, which is equivalent to the weight of a piano on each knee.

And if the speed increases, the greater the pressure on the knees. Moreover, when climbing stairs, the curvature of the knee joint increases, and the pressure between the patella and femur increases accordingly, which will aggravate knee joint pain.

It can be seen that there are advantages and disadvantages of climbing stairs. Generally speaking, the benefits of climbing stairs are: promoting the body's metabolism, enhancing cardiopulmonary function, maintaining joint flexibility, promoting digestion, helping sleep, etc.; while the disadvantages of climbing stairs are generally: excessive weight on the knees and easy injury to the knee joints. Loss and so on. So we must dialectically look at the advantages and disadvantages of climbing stairs. Benefits and Disadvantages of Climbing Stairs 2

Improve the coordination ability of joints

During the whole process of climbing stairs, because the lower back and lower limbs need to be constantly moving, this position can be improved. The energy of muscles and tendons improves joint function and maintains joint coordination.

Improve heart function and prevent high blood pressure

During the exercise of climbing stairs, as your breathing accelerates, it can speed up blood circulation, promote metabolism, and when the muscles have Rhythmic release and contraction can prevent the occurrence of high blood pressure and maintain endocrine system acceleration, increase cardiac CO2 supply, and improve cardiac function.

Weight loss

It consumes a lot of calories and has an excellent inhibitory effect on the occurrence of obesity. According to calculations, climbing stairs consumes 2 times more calories than playing table tennis, 4 times more than playing badminton, and 3 times more than hiking in the same period of time. It is basically the same as climbing a mountain.

Advantages and Disadvantages of Climbing Stairs Correct Posture for Climbing Stairs

The main disadvantages of climbing stairs can easily lead to kneecap damage. When climbing stairs, the kneecap needs to be pressed 3-4 times its weight, aggravating the damage. In addition, when climbing stairs, the bending of the kneecap increases, and the pressure between the patella and the femoral head also increases, which will aggravate knee pain.

In addition, climbing stairs is not suitable for everyone, such as those suffering from joint diseases and female friends who wear shoes that are too high. Climbing stairs may cause injuries to the joints of the feet. In addition, failure to relax your muscles after climbing stairs can easily lead to the appearance of carrot legs.

1. Climb stairs while traveling

By walking up and down the stairs, you can fully exercise the deep muscles and lumbar discs, and have a significant impact on the internal organs and body fat.

However, if you just blindly discover stairs and climb stairs, it will be a bit boring, and many people may not be able to persevere in the end.

Therefore, places such as subway buildings, shopping malls, stores, etc. have become the best choices for indoor stairs to lose weight. Because walking around this kind of place not only allows you to access various products, but also allows you to step on dozens of stairs inadvertently. It is both travel and weight loss, killing two birds with one stone. At the same time, it also makes walking on stairs to lose weight more and more fun.

2. Don’t run, just climb stairs slowly

If you want to exercise deep muscles and lumbar discs, there is no doubt the way to climb stairs is to climb stairs. is the best choice. Through this method, you can effectively exercise your body, and finally give you a soft and slim A4 waist. However, when time is of the essence, there is no need to run to climb up. It is best to climb up slowly and overtaken by steps.

3. Slowly exercise your thighs and buttocks

When climbing stairs, slowly raise your knee joint to your waist, so that you can fully exercise your thighs Head muscles and gluteus maximus, and it also has a good effect on shaping your thighs and buttocks. In addition, if you wear high heels and climb stairs for exercise, it will have a better effect on creating a beautiful buttocks.

4. Heels energize your male reproductive organs

When climbing stairs, if the heels hit the ground first, it will be helpful to exercise the calves and promote the degeneration of the ankles. narrow. The ankle is closely related to the male reproductive organ. The slim flexibility of the ankle can effectively promote the movement of the male genital organ and the flexion and extension of the pelvis. For many women, this can be regarded as an additional benefit in addition to weight loss! Benefits and Disadvantages of Climbing Stairs 3

1. It can enhance digestion and prevent constipation. Climbing stairs consumes a lot of physical energy. While consuming physical energy, the function of our digestive system is also enhanced. Because climbing stairs also requires our abdominal movements, more abdominal movements can speed up intestinal peristalsis, prevent and treat constipation, and increase our appetite.

2. Frequently climbing stairs can prevent obesity. Stairs are sloping. Climbing stairs requires much more physical energy than walking on flat roads. The calories it consumes are equivalent to those consumed by mountain climbing. Climbing occasionally You will feel out of breath when walking up the stairs. This amount of exercise consumes more calories than playing badminton.

A research survey showed that among 116 women of the same weight, 58 women who insisted on climbing stairs for a long time were basically not obese, while the other 58 middle-aged women who did not insist on climbing stairs soon became obese. Obesity has emerged. In the sixth year of the follow-up survey, 90% of women became obese.

3. Protect cardiovascular and prevent cardiovascular diseases. A research center conducted a follow-up survey on 20 elderly people. The 20 elderly people were divided into two groups, one group of 10 people, divided into those who insisted on climbing. Elderly people who take stairs to exercise and those who do not insist on stair-climbing exercise.

The study found that the elderly who insisted on climbing stairs to exercise did not have cardiovascular and cerebrovascular diseases, nor did they develop hypertension. However, another group of elderly people who did not insist on climbing stairs all suffered from cardiovascular and cerebrovascular diseases. Vascular related diseases. Climbing stairs consumes a lot of physical energy. It can make our blood circulation smoother and enhance heart and lung function, thereby preventing cardiovascular and cerebrovascular diseases and preventing high blood pressure.

4. Prevent degenerative changes in joints. When people get old, joint problems are easy to occur, and joints easily become stiff and inflexible. If the elderly often climb stairs, they can prevent degenerative changes in bone joints and maintain bone health. The flexibility of your joints makes your joints less stiff.

5. Treatment of neurasthenia and insomnia. Among 20 32-year-old young people with basically the same physical condition, 10 insisted on climbing the stairs, and 10 did not insist on climbing the stairs. After 2 years, the 10 people who insisted on climbing the stairs could not sleep well. Very good, there is no neurasthenia phenomenon, and some of the 10 people who did not persist suffered from neurasthenia and often suffered from insomnia.

Frequently climbing stairs has a very good therapeutic effect on insomnia. Many people feel tired when climbing stairs. This kind of tiredness can consume your energy and make you feel tired. When the nervous system is in a state of When you are in a resting state, it is easier for you to fall asleep without insomnia.

What should you pay attention to when climbing stairs?

1. When you first start climbing stairs, don’t pursue the amount of exercise too much. Take your time. If you pursue it from the beginning, If we pursue large amounts of exercise quickly, the burden on our heart and lungs will be too heavy, which is detrimental to our health. Climbing stairs should also be done step by step. After starting to exercise for 2-3 months, you can gradually increase the speed. Remember not to be too strenuous.

2. The soles of your feet touch the ground first before going downstairs. Some people are used to walking with their heels touching the ground first or the entire soles of their feet. If this puts a lot of pressure on our knee joints when going downstairs, when going downstairs, we should let our front feet touch the ground first, and then touch the entire soles of our feet. This can protect our health. Our knees.

3. Stair-climbing exercises should also be done within your ability. Obese patients with lung diseases, bone and joint diseases, and middle-aged and elderly people with osteoporosis must climb stairs in an appropriate amount and be careful to avoid accidents.

4. If you experience joint pain, joint swelling, chest tightness, palpitations, or profuse sweating while climbing stairs, stop exercising immediately.

Climbing stairs is good for your health if your office floor or