Which is more strenuous, climbing stairs or running

The amount of exercise for climbing stairs and running depends on the intensity and duration of the exercise. Short term high-intensity climbing stairs may consume more calories than jogging, but the total energy consumption for long-term uniform running is usually higher. Climbing stairs is an anti gravity vertical movement that requires overcoming one's own weight to do work, resulting in more concentrated stimulation of lower limb muscle groups. At a speed of 60 steps per minute for 10 minutes, the heart rate increases significantly faster than running on flat ground, and the calorie consumption per unit time is about 1.5 times that of jogging. This exercise mode has a significant effect on improving cardiovascular endurance and hip and leg strength, but caution is needed for those with high joint pressure, large weight base, or knee joint discomfort. Running, as a typical aerobic exercise, maintains energy expenditure through continuous output. When running at a constant speed of 8 kilometers per hour, the body will mobilize more muscle groups to participate in coordination, and the proportion of fat energy supply gradually increases with the extension of exercise time. Running training lasting more than 30 minutes often results in a total calorie expenditure exceeding that of climbing stairs in the same amount of time, and has sustained benefits in improving cardiovascular function and basal metabolic rate. The impact of running on the ankle and knee joints is periodic, and attention should be paid to proper running posture and site selection.

It is recommended to alternate between these two exercises according to one's own conditions. For individuals with normal weight, they can schedule 2-3 stair climbing exercises per week to strengthen their muscles, and combine them with 3-4 slow to medium speed runs to improve endurance. Warm up and stretch thoroughly before and after exercise, choose sports shoes with good cushioning performance, and pay attention to replenishing water during exercise. Individuals with cardiovascular disease or joint injuries should develop personalized plans under professional guidance.