Is the effect of running stairs equivalent to running

The weight loss effects of running stairs and running are not completely equivalent, and there are differences between the two in terms of calorie expenditure, muscle engagement, and exercise risk. Running stairs provides stronger stimulation to lower limb muscles, while running has a more significant improvement in cardiovascular function.

Running stairs is a vertical resistance exercise that requires resisting one's own weight to complete the leg lifting movement, and has a higher degree of activation on the quadriceps, gluteus maximus, and triceps muscles. Within the same amount of time, running stairs may consume more heat than running on flat ground, especially when using a double step approach. However, the air circulation in the stairwell is poor, and the knee joint pressure is about 3-5 times the body weight. People with a large body weight or joint problems need to be cautious. Running, as a horizontal displacement exercise, can more evenly mobilize muscle groups throughout the body and significantly help increase maximum oxygen uptake. Outdoor running allows for exposure to the natural environment and helps alleviate psychological stress. Running at a steady pace for more than 30 minutes is more likely to enter the fat powered stage.

Running stairs is more suitable as interval training, improving explosive power by alternating between rapid sprinting and rest. Its instantaneous heart rate increases rapidly, but it is difficult to maintain long-term continuous exercise. Running allows for flexible adjustment of intensity based on pace, making it suitable as a continuous aerobic exercise. The hardness of cement stairs may increase joint impact, while plastic tracks can provide better cushioning. For individuals whose weight exceeds the standard value by 20%, it is recommended to prioritize low impact exercises such as swimming or elliptical machines.

It is recommended to alternate between two types of exercise, running stairs no more than 3 times a week, with a duration of 15-20 minutes per session. It is important to use a full foot stance to reduce knee injuries. When running, you can increase the intensity by combining changes in slope, pay attention to choosing breathable running shoes, and do a good job of warm-up. Timely replenish electrolytes after exercise, and overweight individuals should consult a doctor to develop personalized plans to avoid sports injuries affecting the weight loss process.