Is climbing stairs more expensive or running more expensive

The energy consumption of climbing stairs and running depends on the intensity and duration of the exercise. Climbing stairs for the same duration usually consumes more calories than running. Climbing stairs is a vertical anti gravity exercise that requires continuous work from the gluteal and leg muscles, and has high requirements for cardiovascular function. Taking an adult weighing 60 kilograms as an example, climbing stairs can burn about 500-700 calories per hour, which is equivalent to 1.2-1.5 times that of fast running. Its advantage lies in high energy consumption per unit time and the ability to strengthen lower limb muscle endurance. However, it should be noted that for those with high knee joint pressure, large body weight or joint discomfort, the duration of a single session should be controlled. It is recommended to use interval training, such as climbing 10 floors and walking downstairs to recover.

Running, as a classic aerobic exercise, consumes about 400-600 calories per hour, but it can last longer and has fewer track limitations. Slow jogging at a constant speed mainly relies on fat for energy supply, which is suitable for people in the early stages of weight loss; Variable speed running or sprint running can enhance the afterburning effect. Running has a significant effect on enhancing cardiovascular function, and the intensity can be flexibly controlled by adjusting the pace. Attention should be paid to standardized running posture to reduce the risk of ankle and knee injuries. For those who weigh more than 20% of the standard value, it is recommended to transition from brisk walking. Individual differences in exercise expenditure are influenced by factors such as weight, muscle mass, and exercise habits. It is recommended to choose alternately based on one's own conditions: climbing stairs is suitable for efficient fat burning when time is tight, while running is more suitable for cultivating long-term exercise habits. Regardless of which method is chosen, it should be accompanied by warm-up before exercise and stretching after exercise, and ensure regular exercise of at least 30 minutes 3-5 times a week. Weight management should be combined with dietary control. Adequate supplementation of high-quality protein and compound carbohydrates after exercise is more conducive to physical recovery and fat metabolism.