How to climb stairs for good weight loss results

Climbing stairs for weight loss can be improved by controlling speed, adjusting posture, increasing weight, interval training, and combining diet. Climbing stairs is an aerobic exercise that can effectively burn calories and enhance lower limb muscle strength.

1. Control speed

Climbing stairs at a constant and medium speed is more conducive to fat burning. It is recommended to climb 60-80 steps per minute. Too fast may lead to heart rate overload, while too slow may result in insufficient calorie expenditure. At the beginning, it can start from 10 minutes and gradually extend to 30 minutes, persisting 3-5 times a week. Pay attention to taking the elevator when going downstairs to reduce knee joint pressure.

2. Adjust posture

Keep your body slightly forward, tighten your core, and avoid using the railing for support. Apply force with the entire foot on the ground instead of the toes, reducing calf compensation. Natural arm movement helps balance and can increase calorie consumption by 5% -10%. Incorrect posture may cause knee or waist injuries. After adapting to the basic strength, one can wear a 2-3 kilogram load-bearing vest or hold a small dumbbell. Carrying weight can increase energy consumption by 15% -20%, but it is necessary to ensure that it does not affect posture stability. People with a large body weight or joint discomfort should avoid this method and prioritize weight-bearing training.

4. Interval training

adopts a fast slow alternating mode, such as fast crawling for 2 minutes followed by a 1-minute cycle of constant speed. Interval training can enhance the EPOC effect (excessive oxygen consumption after exercise) and sustain the fat burning effect for several hours. Suitable for those who already have a foundation in sports, but need to monitor heart rate not exceeding 80% (220 age).

5. Combining diet

After exercise, supplement high-quality protein such as eggs and milk in moderation to avoid high sugar foods offsetting consumption. Maintain a daily calorie deficit of 300-500 calories, with coarse grains and vegetables accounting for more than half of the staple food. Be alert to overeating after exercise, and it is recommended to drink water or eat low sugar fruits before meals to control food intake. Climbing stairs to lose weight requires long-term regular exercise, and the quadriceps and gastrocnemius muscles should be stretched promptly after a single exercise. Patients with overweight or knee joint diseases are recommended to choose low impact exercises such as swimming as a substitute. If joint pain or dizziness occurs, one should pause exercise and consult a doctor to avoid blindly increasing intensity and causing sports injuries. Daily recording of climbing floors and time can gradually improve athletic performance.