Climbing stairs can burn fat! 5 tips to stay away from harm

The "2013 Taipei 101 International Hill Climbing Competition", which is entering its 9th year, kicked off at 7:30 this morning (5th). Mr. Peng, 96 years old, took the lead and showed his good physical strength, adding many highlights to this year's event. Doctors point out that stair climbing is a very good aerobic exercise that can strengthen the muscles of the lower body, especially the legs. It can not only keep fit, but is also an effective means of losing weight. It is very suitable for busy office workers in the city to practice nearby every day.

Doctors point out that climbing stairs is a good aerobic exercise, but you should pay attention to whether your knee joints are sore before exercising.

He Yicheng, chief of family medicine at Shutian Clinic, pointed out that like other aerobic exercises, stair climbing can make the body heat up and help metabolize fat. If you persist for 30 minutes each time, you can consume about 202.25 kcal of calories, which is very effective for weight loss. However, losing weight is a comprehensive project. While insisting on correct exercise every day, you must also combine it with a reasonable diet and a regular schedule to truly achieve a healthy weight loss effect.

How to lose weight by climbing stairs

The principle of losing weight by climbing stairs is to increase the basal metabolic rate through exercise, burn body fat quickly, and thus control weight. Aerobic exercise requires persistence. In the process of climbing stairs, a person's weight will also change:

1. Weight loss: Stair climbing promotes the discharge of water from the body, which will reduce some weight. The extent of weight loss is closely related to the amount of exercise and shows an irregular downward trend.

2. Burn fat: Climbing stairs will make the fat cells tighter and denser, and the excess fat in the body will begin to burn. This is the real time to start losing weight. Of course, everyone's situation is different, but the muscle lines will become beautiful and firm.

Mayor Hau Lung-bin (left) led the city government team to participate in the "2013 Taipei 101 International Climbing Competition", which was full of fun. (Photo courtesy of Taipei City Government Tourism Bureau)

[5 tips for climbing stairs correctly]:

1. Cognition: First, you need to combine your actual situation. Middle-aged and elderly people have varying degrees of osteoporosis, especially some people who are too obese. Climbing stairs puts greater pressure on the knee joints. Therefore, these people must grasp the relationship between speed and duration.

2. Speed: Start slow and stick to it for a while, then gradually increase the speed or extend the time, but not too intensely, otherwise it will increase the burden on your cardiopulmonary system; if you feel uncomfortable while climbing stairs, stop exercising immediately. It is particularly important to note that people with old knee injuries should avoid stair climbing exercises as much as possible.

3. Posture: When climbing stairs, the body must be slightly bent forward, and steps should be taken with the swing of the hands. This can strengthen the muscles and ligaments of the lower limbs, maintain the flexibility of the lower foot joints, and enhance the function of internal organs.

4. Taboo: Do ​​not climb stairs too fast or too quickly. You should arrange it according to your personal physical condition. You should start slowly and persist for a period of time. You can gradually increase the speed or extend the time, but not too vigorously, otherwise it will increase the burden on your heart and lungs.

5. Warm-up: When going downstairs, in order to prevent the knee joints from bearing increased pressure, you should land on the forefoot first and then transition to landing on the entire sole of the foot to cushion the pressure on the knee joints. You can massage the knee joint locally after climbing stairs. It is best to do warm-up exercises such as squatting, standing up and static half squatting regularly to allow the knee joint to get sufficient exercise and avoid sports injuries.