Can climbing stairs at night help lose weight?

Losing weight is a topic that many people in today's society are concerned about. It is not easy for obese people to lose weight. There are many ways to lose weight, such as dieting, exercise, drinking slimming tea, etc. Some weight loss health products should be used with caution to avoid side effects that affect your health. A safe and effective way to lose weight is exercise. Exercise not only helps lose weight, but also enhances immunity. Climbing stairs is a good way to lose weight. Can climbing stairs at night help you lose weight? Let’s take a look at it next.

1. Can climbing stairs help you lose weight? Let’s take a look at professional data

Climbing stairs is a relatively large amount of exercise and is more effective than running for losing weight. When going upstairs, we actually have to move against the earth's gravity, and we need to tense our whole body and use our legs to drive the body to climb upwards. At the same time, the upper body also needs to cooperate to complete the task. Therefore, we often sweat profusely after exercise because the body consumes a lot of calories. The weight loss effect of climbing stairs can actually be compared to that of climbing mountains, but it is much more convenient. We can find a place with long stairs outdoors to practice. Office workers can also use their commuting time to climb the stairs instead of taking the elevator.

2. Calories burned by climbing stairs

Climbing the stairs at a normal speed consumes 8.0 METs of energy. For example, a person weighing 50 kg can consume 7 calories per minute. The heavier the weight, the more calories are consumed. If you run and climb stairs, the energy metabolic equivalent can be doubled to 15.0 METs, burning 13.12 calories. What about going down stairs? Going down the stairs at a normal speed, the energy metabolic equivalent is 3.0 METs, and only 2.62 calories are consumed per minute. If you go down the stairs carrying 10-20 kg of things, the energy metabolic equivalent can increase to 5.0 METs, and 4.37 calories are consumed.

MET refers to energy metabolic equivalent, which is transliterated as "Met", and is a commonly used indicator that expresses the relative energy metabolism level during various activities based on the energy consumption when quiet or sitting. For every kilogram of body weight engaged in 1 minute of activity, 3.5 ml of oxygen is consumed, and the exercise intensity is 1 MET.

According to sports medicine experts, the calories consumed by a person for every meter of climbing is equivalent to walking 28 meters. The energy consumed is 1000 kcal/hour, which is 10 times that of sitting still, 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 six-story stairs 2-3 times, it is equivalent to jogging 800-1500 meters on flat ground.

3. The correct way to lose weight by climbing stairs

If we climb stairs with the correct posture, our weight loss effect will be enhanced. First of all, you should do proper warm-up exercises before climbing stairs, otherwise it is easy to cause muscle strain. First, concentrate your body's strength on your legs. It is best to take two steps up each time. If you take less, you will not achieve the desired effect, and if you take more, you will feel very tired. Bend your arms, lean your body forward slightly, and keep your breathing steady. Once everything is ready, it is best to climb about five floors. The speed of climbing stairs should also be moderate, not too fast. When going upstairs, the body should lean forward slightly, and the arms should swing back and forth with the body when taking steps. At the same time, the steps should be brisk, and do not step too hard to avoid injuring the joints and ligaments.

1. Slowly exercise your thighs and buttocks

When climbing stairs, slowly raise your knees to waist level. This will fully exercise your biceps femoris and gluteus maximus, and it is also very good for shaping your thighs and buttocks. In addition, if you climb stairs while wearing high heels, it will be more effective in shaping your buttocks.

2. Toes make your reproductive organs full of vitality

When climbing stairs, if you land on your toes first, it will help exercise your calves and make your ankles thinner. The ankle is closely related to the reproductive organs. The slenderness and flexibility of the ankle can effectively promote the movement of the reproductive organs and the stretching of the pelvis. For many women, this can be regarded as an additional benefit besides weight loss!

3. Don’t run, take your time to cross the stairs

If you want to exercise the deep psoas muscles, climbing stairs by stepping over alternate steps is undoubtedly the best choice. In this way, you can effectively exercise your torso, and eventually you will easily have a soft and slender waist. But when time is tight, don't run to climb up. It's better to climb up slowly by stepping over the steps.

4. Climb the stairs while sightseeing

By going up and down stairs, you can fully exercise the deep muscles of the psoas major and have a significant impact on internal organs and fat. However, if you just keep finding stairs and climbing them, it would be too boring and many people may not be able to persist in doing so. Therefore, station buildings, department stores, specialty stores and other places become the best choices for stairs to lose weight. Because walking in these places not only allows you to browse various goods, but also allows you to walk up a lot of stairs without realizing it. You can sightsee and lose weight at the same time, killing two birds with one stone, and it also makes losing weight by stairs fun.

4. Stair climbing exercise should be combined with your actual situation and vary from person to person.

For young people with normal cardiopulmonary function, walking up eight or nine flights of stairs is no problem. However, for people who are too obese, have joint or ankle injuries, or have osteoarthritis, they should be careful not to increase the burden on the knee joints and heart and lungs due to going up and down stairs. People with 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.

Most people should also adopt the principle of slow exercise when starting stair climbing exercises. After persisting in exercising for a period of time (2 to 3 months is appropriate), you can gradually increase the speed or extend the time, but not too intensely. 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.

After two weeks of persistence, slowly increase the number of times you climb the stairs: start from 120 times, step by step. 130 chapters, 140 chapters. The completion time is approximately 40 minutes. Therefore, sisters who want to lose weight must pay attention and not set goals that are too high for themselves at once. Start within the range that your body and willpower can accept, and then slowly increase the amount of exercise after your body gets used to it. This is the only way to stick to it and achieve the weight loss results you want.

5. Three methods of stair movement

1. Intermittent method

This method of exercise can be used by some people who are just trying it and those who are overweight. At the beginning, climb the stairs for 3 minutes, then rest for 3 minutes, then climb for another 3 minutes after the rest, and repeat this process. After you get used to it, you can slowly increase the duration, but be careful not to exceed 20 minutes at most.

2. Round Robin

This method is suitable for some exercise venues with lower floors. When doing this, you can go up and down repeatedly in the exercise area. Also, follow a step-by-step approach when exercising, first doing a short period of stair climbing exercise, and then slowly increase the time. Some people who live on lower floors can also use this method of exercise, especially when they go home or go out, and lose weight at any time.

3. Reverse Stair Climbing

This method is based on the same principle as our normal backward walking exercise. This method is suitable for when you have lost some weight after performing the first two methods. When exercising, hold the handrail of the stairs with your hands, turn your back to the stairs, and slowly climb up step by step. Stop for a moment after each step, and then continue. However, please note that this method is not suitable for people with various chronic diseases such as high blood pressure and heart disease.

Climbing stairs has many benefits for fitness, but it is not suitable for everyone. According to experts, it is generally not suitable for people with severe organic diseases, difficulty taking care of themselves, or weak constitution. Middle-aged and elderly people should pay attention to controlling the amount of exercise when climbing stairs for fitness. If they feel tired after climbing one or two flights of stairs, they should take a short rest and then continue to climb. In addition, people with knee joint diseases and high blood pressure should not climb stairs for fitness.