Do you lose weight faster by climbing stairs or running

The weight loss effects of climbing stairs and running vary from person to person. People with better cardiovascular and joint health have higher fat burning efficiency through climbing stairs, while running is more suitable as an entry-level choice for people with a larger weight base or weak exercise foundation. Climbing stairs is a high-intensity intermittent exercise that requires resistance to gravity to complete vertical displacement in a short period of time. It has a higher degree of activation on the thigh muscles and hip muscles, and the heat consumption per unit time can reach about 1.3 times that of running. Its exercise mode can significantly increase basal metabolic rate and maintain long-term heat burning even after stopping exercise. However, continuous climbing for more than 30 minutes may cause pressure on the meniscus of the knee joint. It is recommended to use interval training methods, such as climbing for 10 minutes and resting for 2 minutes, or choosing floors with elevators to protect the joint. As a classic aerobic exercise, running consumes about 600-800 calories per hour, and its advantage lies in the flexible adjustment of exercise intensity. Running fast can quickly consume glycogen and promote fat breakdown, while jogging is more suitable for long-term persistence. Overweight individuals can alternate between brisk walking and slow jogging, which can not only prevent joint damage but also continuously mobilize fat for energy supply. The treadmill climbing mode can simulate the climbing effect, and when the slope is adjusted to 10% -15%, the heat consumption is close to the real climbing state.

It is recommended to alternate between two types of exercise based on one's own physical condition. Climbing stairs should not exceed 3 times a week and not exceed 20 floors per session. Running should be gradually increased in duration. Before and after exercise, do dynamic stretching, replenish enough water and high-quality protein, and for those with a large body weight, wear knee pads to reduce joint burden. After 6-8 weeks, there will be a significant improvement in body fat percentage, and the effect will be better when combined with dietary control.