How to run while climbing stairs

At present, many people prefer to choose to exercise by climbing stairs. Some can use climbing stairs to achieve the effect of running. When climbing stairs, there is no need to worry about rain or wind, and there is no need to pay attention to whether there is too much dust in the air, because this is an exercise that can be done indoors. Today we will learn about the methods of running while climbing stairs.

When exercising by climbing stairs, you should first consider your actual situation. People with varying degrees of osteoporosis or who are too obese must control the relationship between speed and duration when climbing stairs. At the beginning, you should take a slow pace and stick to it for a period of time, then you can gradually increase the speed or extend the time, but not too intensely, otherwise it will increase the burden on your heart and lungs. If you feel any discomfort while climbing stairs, you should stop exercising immediately. At the same time, you must master the correct exercise method. When going downstairs, in order to prevent the knee joints from being under 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 exercises such as squatting, standing up and static half squatting regularly to give the knee joint sufficient exercise and prevent it from becoming stiff and ankylosing.

When you start exercising, you should adopt the principle of slow exercise. After persisting in exercising for a period of time (generally at least 2 to 3 months is appropriate), you can gradually increase the speed or extend the time, but not too intensely, otherwise it will increase the burden on your heart and lungs. If you experience chest tightness, palpitations accompanied by profuse sweating, increased joint pain, or even swollen and uncomfortable joints during exercise, you should stop exercising immediately.

Intermittent stair climbing

Target audience: Beginners and overweight people.

Method: At the beginning, climb for 3 minutes, rest for 3 minutes in between; then climb for 3 minutes, and rest for 3 minutes; after that, gradually increase the time of climbing stairs, but no more than 20 minutes each time. After a long period of exercise, you can increase it to 2 times a day; measure your weight once a month to check the effect of the exercise.

Cyclic stair climbing

Target group: obese people who live on lower floors and have poor exercise conditions.

Method: Follow the principle of gradual progress, starting with short-term stair climbing exercises and gradually increasing to slightly longer stair climbing exercises.

Reverse stair climbing

Target group: Obese people who have a certain foundation and are lighter in weight after doing the first two types of exercises for a period of time, and who are simple obese people.

Method: Hold the handrail of the stairs, turn your back to the stairs, and slowly climb up the stairs. After climbing each step, stop for a moment and then climb another step.

This article introduces to us in detail the methods of climbing stairs and running. First of all, you should slow down the exercise speed when you start exercising. After exercising for a while, you can gradually speed up your stair climbing speed and extend the time of climbing stairs.