Climbing stairs fitness

Climbing stairs is in recent years by many experts praise highly of a physical fitness sport, and because stair everywhere, need not bother looking for exercise place, climb building has been many candidates for daily forging.

Refined manner. Many countries people also very keen to climb building movements, such as America's climb stairs movement began in 1968, then, the famous physiologist cooper through research proves to climb a stairs.

On human physiological functions can produce effect remarkable good effect, began to advocate using climbing stairs undertakes fitness.

About climbing stairs fitness results have such a few research data: every climb stairs 5, can make the risk of heart disease than 25% less people in the elevator. Weekly climb 5000 stairs (namely daily.


Terengganu 714 level, equivalent to about six floors up 3 times) consumption quantity of heat is about 2000 calories, insist on such activity of mortality than those who don't sport low 1/3 ~ 1/4. Climbing stairs.

Energy consumption is 10 times more than sit-ins, than walking three times more than playing table tennis, more than 1.3 times; Ascends the 6th floor 2-3 times to equal jogging 800-1500 meters exercise.

Climb building was defined as is aerobic exercise, with average speed of the stairs one step at a ladder, their sports strength between walking between fitness and jogging, and down the stairs consumption of heat wants relatively small.

If ran up the stairs or continuous quicker once pedal two or three ladder, the consumption of energy will significantly higher, even greater than jogging, and this helps to intensify the viscera function stimulation, thus make function.

And physical strength, and to enhance your legs have good role, get exercise the muscles of the human body and systemic endurance, fitness, the effect that reduce weight.

And adopted in a flat-surface walk, run fitness, compared to climb a stairs movement has these advantages:

1. Climb stairs when SLR, stride, the flutter of a hand, movement of the limbs amplitude than flat movement wants big, to strengthen muscles and ligaments strength.

2 when climbing up slightly sloping body needs, foot and ankle before than on the flat support force more apparent, in order to strengthen the calf, foot and ankle strength and flexibility have important significance. Studies have.

Show that falls among people with foot and ankle the support ability and flexibility deficiency.

3. When climbing stairs ventilatory frequency and pulse rate, which can accelerate to enhance human respiratory system, strengthen the function of heart, blood vessels are excellent stimulative effect.

But, climb stairs also has some deficiencies, so not all the people can suit to use climbing stairs fitness. For example, climb building on the cardiovascular system is larger, hypertension, and stimulate patients with heart disease is unwell.

Fits for climb building movement, those who live in a high rise high blood pressure, coronary heart disease, even at ordinary times discrepancy should also pay attention not to continuous breath climb layer 4 above tall, can be in two or three layer slightly.

Do a rest again continue climb, this helps protect the heart.

Again, to climb building with knee wear is larger, bone joint disease or other knee joint diseases or not choose to climb building fitness.

Anyhow, climb stairs is a kind of more intense aerobic exercisers motion form, should have a good health status, and make plenty of exercise preparation, the body according to oneself circumstance and physical power.

Determine climb building exercise. Specific climb building fitness method introduced in the next week.