What are the benefits of climbing stairs?

Nowadays, many people exercise their bodies through fitness exercises. For office workers, due to their busy work and too little time, they begin to choose to climb stairs to exercise. Climbing stairs is an effective way to lose weight. Climbing stairs instead of taking the elevator before going to work every day is the best way to lose weight and maintain health. But what are the benefits of being afraid of climbing stairs? I believe that everyone is not very clear about it, so let me explain it to you below.

Benefits of climbing stairs for weight loss

1. Climbing stairs can help women lower their resting heart rate. In addition to improving cardiovascular health, by running up and down the stairs, you will also find that your resting heart rate decreases. For healthier people, a heart rate of around 50 or 60 in a static state is normal. Because through exercise, the heart can stimulate more blood circulation with each beat.

2. It helps to maintain the flexibility of bones and joints, avoid the occurrence of rigidity, enhance the strength of ligaments and muscles, and prevent degenerative changes. According to a comparative survey conducted by the research center, 26 people with basically the same age (56 years old) and physical condition were selected. After 8 years of tracking, none of the first 26 people who consistently climbed stairs developed leg joint disease, their muscles were very strong, and they walked with great power. Then, 26 people did not participate in this sport or other sports. Among them, 12 felt cold legs, numbness, and difficulty walking, and 14 suffered from arthritis and joint stiffness.

3. It can help women improve their maximum oxygen carrying capacity, which represents the maximum amount of oxygen your body can transport under high-intensity exercise. Climbing stairs tests the body's cardiovascular system, prompting the heart muscle to improve its efficiency in extracting oxygen from the blood and improving lung capacity.

4. The heart rate recovers faster. When doing high-intensity interval training, if the interval rest time is set reasonably, the speed at which the heart returns to normal, that is, the heart rate recovery rate, can be increased. This indicator measures the extent to which the heart rate drops in the first minute after exercise stops. The better your physical condition, the shorter the time it takes for your heart rate to return to normal after exercise.

5. The benefits of climbing stairs for weight loss are also very obvious. It can burn more calories. Because the exercise intensity is higher, climbing stairs can consume more calories in the body. The results of the study show that high-intensity interval training can slightly increase your heart rate after exercise. Performing interval training at 70% of your maximum heart rate can increase excess oxygen consumption after exercise, so that you will consume an additional 80% of calories each time you exercise to compensate for this oxygen consumption.

6. Climbing stairs consumes a lot of physical energy, which can effectively enhance the function of the digestive system and increase people's appetite. Because it requires repeated forceful abdominal movements, intestinal motility is intensified, which can effectively prevent constipation.

The above are the benefits of climbing stairs. Of course, you should also pay attention to climbing the stairs slowly. Take one step per second at a uniform speed, and keep your steps steady and rhythmic. This can enhance the strength of the waist and back muscles and the mobility of the muscles and ligaments of the lower limbs. Since climbing stairs has a great impact on the knees, the exercise time for each stair climbing should not be too long, 10 to 20 minutes is appropriate. The speed and intensity of stair climbing should be kept moderate so that you do not feel obvious effort.