Which is slimmer faster, running or climbing stairs

The weight loss effects of running and climbing stairs vary from person to person. Those with better cardiovascular function have higher fat burning efficiency when running, while those with stronger lower limb strength may burn more calories when climbing stairs.

Running, as a classic aerobic exercise, can mobilize the body's major muscle groups to continuously do work, and has a significant effect on improving cardiovascular and pulmonary function. When running at moderate intensity, the body mainly relies on fat for energy supply, which can burn a large amount of calories per hour, and there is an excessive oxygen consumption effect after exercise. The treadmill data shows that when the slope is zero, those with a larger weight base consume more time per unit. People with healthy knee joints who choose outdoor running can also be exposed to sunlight to promote vitamin D synthesis, but they need to pay attention to the correct running posture to avoid ankle joint injuries.

Climbing stairs belongs to a combination of anti weight strength and aerobic exercise mode, which provides more concentrated stimulation to the gluteal and leg muscles. During the climbing process, the body needs to resist vertical gravity, and the rate of heart rate increase is usually faster than that of gentle running, which may result in a higher heat deficit in a short period of time. When lighter weight individuals undergo stair climbing training, their fat burning efficiency may exceed that of running due to the higher relative load. However, it is important to be aware that when going downstairs, the pressure on the knee joint can reach three times the body weight. Obese individuals should control the duration of each training session and it is recommended to use a training method that only involves going up and not down.

It is recommended to alternate between two types of exercise according to one's own conditions. Running is suitable as a daily aerobic basic training, and climbing stairs can be arranged as a supplement after strength training days. Dynamic stretching should be done before and after exercise, and interval training should be used to gradually adapt in the initial stage, combined with a high protein diet and sufficient sleep. Overweight individuals should prioritize low impact sports such as swimming and try climbing stairs after improving their basic physical fitness. Regardless of the method chosen, maintaining a habit of exercising at least four times a week for at least thirty minutes each time is the key to weight loss.