Which exercise is more intense, climbing stairs or running

The comparison of the amount of exercise between climbing stairs and running depends on the intensity of exercise and individual physical fitness level. Climbing stairs usually consumes more calories in the same amount of time, but running has a more significant overall improvement in cardiovascular function. Climbing stairs is a vertical anti gravity exercise that requires continuous work from the gluteal and leg muscles. The energy consumption per unit time is about 1.5 times that of running. Taking an adult weighing 60 kilograms as an example, climbing stairs at a constant speed for half an hour can consume about 300 calories, while also enhancing lower limb explosiveness and bone density. However, if the knee joint pressure reaches 3-4 times the body weight, caution should be exercised for those with a large body weight or joint problems. Running, as a horizontal displacement exercise, is mainly powered by aerobic metabolism, consuming approximately 600 calories per hour at a pace of 8 kilometers per hour. Its advantage lies in the easier regulation of heart rate range, which can continuously stimulate the improvement of cardiopulmonary function, and has less impact on ankle joints than climbing stairs. The energy consumption during variable speed running can approach the level of climbing stairs, but it requires a strong physical foundation to maintain high-intensity intervals.

It is recommended to choose exercise methods based on exercise goals. For those who have a strong need for weight loss, they can alternate between climbing stairs and jogging, 3-4 times a week, and combine strength training. Dynamic stretching should be done before and after exercise. People who weigh more than 20% of the standard value should prioritize low impact exercises such as swimming or elliptical exercise. Any exercise should follow the principle of gradual progress. If joint pain occurs, stop immediately and consult a rehabilitation physician.