Obese people should not climb stairs to lose weight

　　Climbing stairs is an activity that does not require any exercise Equipment can also be used in people's daily life and sports at work. Some studies have shown that the calories consumed when exercising on stairs are 4 to 5 times higher than walking and 2.5 times higher than swimming. An American scholar also came to the conclusion after research: climbing a flight of stairs can extend your life by four seconds.

　　However, not everyone can perform stair climbing exercises. Two doctors, Hunter and Kuehner, from the University of Texas Medical School in the United States, jointly conducted a study and pointed out that stair climbing exercise is harmful to healthy It is beneficial for people, but should be avoided by obese people.

　　In the experiment, they found that obese people climbed the stairs at the slowest speed and reached the fastest speed that the individual could bear after 3 to 4 minutes. heart rate , and eventually had to stop the experiment.

　　Therefore, obese people should take more effective exercises such as walking or cycling. This is because these exercises do not directly oppose the gravity of the earth and are not directly related to body weight like climbing stairs.

　　Extended reading: Good news for people with lower body obesity: Climbing stairs to lose weight

　　1. Backup actions after climbing stairs:

　　After climbing the stairs, remember to stretch and relax. Especially the thighs and calves.

　　Stretching method: To stretch the thighs, place your feet on a higher table and press your legs. 5 minutes each for the left and right legs; to stretch the calves, step on the stairs with both toes and do tiptoe movements, that is, raise the back heels. Hold on for a few seconds and you will notice a tight feeling in your calves. After that, press down with your back heel and hold for five seconds. These two actions are continuous, and you will obviously feel the stretching of your calf muscles. Complete the two movements continuously, tiptoe 20 times and press down 20 times.

　　Insights on weight loss: Losing weight through exercise requires perseverance! Losing 25 pounds is not achieved in one or two days, but is achieved after one month of long-term persistence and diet control! Therefore, sisters, please be prepared for a long-term struggle! And everyone The actual situation is different. You must exercise and persist within the range that your body and willpower can accept. Give your body an adaptation process, slowly increase the amount of exercise, and cultivate your own exercise habits. Only in this way can you lose weight and protect your health. After all, health is the most important thing!

　　2. The specific exercise process of climbing stairs to lose weight:

　　Based on the three-story building, there are a total of 33 steps. In the first two weeks, I insisted on climbing 100 times every day after get off work, one up and down.

　　Key points for climbing stairs:

　　When going up, go up one step at a time, which can effectively stretch the muscles of the buttocks and the back of the thigh; when going down, go down one step at a time. This is for safety reasons. This round trip takes about 30 minutes.

　　It is best to add 30 minutes of aerobics after climbing the stairs, so that the weight loss effect will be better. If you are not used to so much exercise at first, you can slowly increase the aerobics. There are no specific rules for aerobics. Just dance casually to the passionate DJ music and exercise your whole body. Another secret is to combine aerobics with Zhao Xinran's running-in-situ weight-loss method. This is because he wants to avoid repeating the same movement which is too boring and affects his determination to lose weight.

　　After two weeks of persistence, slowly increase the number of times you climb the stairs: from 120 times, step by step. 130 chapters, 140 chapters. Completion time is approximately 40 minutes. Therefore, sisters who want to lose weight must pay attention to not setting goals too high at once. Start within the range that your body and willpower can accept. When your body gets used to it, slowly increase the amount of exercise! Only in this way can you stick to it!

　　3. Three important weight loss tips:

　　The first one: During the initial weight loss process, try to set short-term small goals to stick to! For example, keep exercising and control your diet for two weeks. After completion, set it for three weeks, or longer, and slowly increase the amount of exercise and persistence time, so as to cultivate long-term healthy exercise and eating habits!

　　Second: Don’t weigh yourself every day. Meat doesn’t grow in a day, nor can it fall off in a day. Therefore, weighing should also be done after completing a small goal. This will increase your confidence and sense of accomplishment!

　　The third one: We are all normal people. We cannot refuse delicious food and live a life of clear soups and vegetarian dishes. After completing a small goal, give yourself a small reward, invite friends or family to have a gathering, and satisfy your food desires! At the same time, it also gives yourself the confidence to complete the next bigger goal!