Which is more effective in reducing fat, climbing stairs or jogging

Climbing stairs and jogging have their own advantages in reducing fat. Climbing stairs has a higher fat burning efficiency when the cardiovascular function is good and there is ample time. Slow jogging is more suitable when the knee joint is weak or requires long-term persistence. Both types of exercise can effectively burn calories, so choose a combination of physical fitness, joint health, and exercise scenarios. Climbing stairs is a high-intensity intermittent exercise that can quickly increase heart rate to the fat burning range in a short period of time. When climbing stairs, the muscles in the front thigh and buttocks continue to exert force, and the calorie consumption per unit time can reach about 1.5 times that of jogging. Continuous climbing of high-rise buildings for 20 minutes is equivalent to the energy expenditure of jogging for 40 minutes, and the excessive oxygen consumption effect is more significant after exercise. However, it should be noted that when going downstairs, the pressure on the knee joint is about three times the body weight. For those with a large body weight or meniscus injury, the duration of single exercise should be controlled. Slow jogging belongs to moderate to low-intensity aerobic exercise, with a relatively higher proportion of fat energy supply. When running at a constant speed, the heart rate is maintained at 60% -70% of the maximum heart rate, which can continuously stimulate the activity of lipolytic enzymes. The ground cushioning effect reduces joint impact and is suitable for long-term persistence of BMI over 28 or novice athletes. At a speed of 6-8 kilometers per hour, a 30 minute slow jog consumes approximately 250-300 calories. Cooperating with variable speed running training can further improve metabolic rate, but it is necessary to avoid hard surfaces such as cement to reduce knee wear.

It is recommended to alternate between two types of exercise, climbing stairs no more than 3 times a week with knee pads, and choosing a plastic track or off-road path for jogging. Dynamic stretching should be done before and after exercise, and overweight individuals can first lose weight through swimming and then transition to running and jumping training. No matter which method is chosen, it is necessary to maintain a daily calorie intake of 300-500 calories for at least 30 minutes and 5 days a week to achieve the desired weight loss effect.