Weight loss strategy: Climbing stairs to lose weight

　　Introduction to the principles of stair climbing method to lose weight

　　Climbing stairs is a healthy aerobic exercise, the main part of which is the thigh, but it can exercise whole body. Like other aerobic exercises, stair climbing heats the body, enhances metabolism, and consumes ATP converted from food in the body. Whole-body aerobic exercise accelerates blood circulation throughout the body and helps metabolize fat in the thighs.

　　Climbing stairs to lose weight mainly consumes lower body fat

　　We know that fat mainly accumulates in the face, neck, abdomen, waist, buttocks, thighs, calves and other parts. In Asian physiques, fat is mostly concentrated in the lower body. As shown in the picture on the left, the areas marked in red are the areas where a large amount of fat accumulates. Climbing stairs to lose weight mainly relies on the strength of the legs and waist. Using this method to lose weight can target the fat accumulation areas of the lower body and achieve twice the result with half the effort.

　　Scientific analysis of stair climbing method for weight loss

　　Climbing stairs is a very common form of exercise, and it also has a very obvious effect on weight loss: According to the determination of sports medicine scientists, the calories consumed by a person every time he climbs 1 meter is equivalent to walking 28 meters. The energy consumed is 1000 kcal/hour, which is 10 times that of sitting quietly, 5 times that of walking, 1.8 times that of running, 2 times that of swimming, 1.3 times that of playing table tennis, and 1.4 times that of playing tennis. If you run up and down the stairs of a 6-story building 2-3 times, it is equivalent to the amount of exercise of jogging on the ground for 800-1500 meters.

　　Researchers from the University of Ulster in Northern Ireland asked a group of people who sat in offices and rarely exercised female , starting from climbing 200 stairs once a day, and progressing to climbing 6 times a day (you can take the elevator downstairs), 2 minutes each time. In other words, every woman only needs 12 minutes of activity a day. In less than 2 months, these women found that their figures had improved a lot.

　　When climbing stairs, the body must bend forward slightly, including swinging and stepping of the hands, which can enhance the strength of the muscles and ligaments of the lower limbs, maintain the flexibility of the lower foot joints, and enhance the function of the internal organs. Whenever you climb stairs, your breathing rate and pulse rate will undoubtedly increase, which has an excellent effect on enhancing the body's breathing and strengthening the functions of the heart and vascular system.

　　Climbing stairs to lose weight requires mastering the correct method

　　Concentrate your strength on your legs. Take two or three steps upwards with each step. Move smoothly and forcefully. Keep breathing evenly. There is no need to run fast. Continuously climb the steps of 4 or 5 floors, then relax your legs and descend the steps back to the starting point. Climb the stairs repeatedly for about an hour each time, focusing on training to slim down your thighs. If you do it for an hour every day or every other day, you will feel soreness in your legs at first. If you stick to it for a few more days, the soreness in your legs will disappear. In a short period of time, you will find that your thighs become toned and slender, and your buttocks become curvier.