Which one slimmes faster, running or climbing stairs

The weight loss effects of running and climbing stairs vary from person to person, depending on the intensity, duration, and individual physical condition of the exercise. Running is suitable for long-term aerobic fat burning, while climbing stairs requires higher lower limb strength and explosive power. Running is a typical aerobic exercise that can continuously burn calories and improve cardiovascular function. Slow jogging at a speed of 8 kilometers per hour can consume about 500-700 calories, which is suitable for people with a small weight base or joint health. When running, the whole body muscles coordinate and exert force, especially for the shaping effect of the waist, abdomen, and buttocks. But the pressure on the knee joint is high, and overweight individuals need to be cautious. It is recommended to choose a plastic track or treadmill and pair it with sports shoes with good cushioning performance to reduce impact. Climbing stairs is a high-intensity interval exercise that combines resistance and aerobic exercise, and can consume 300-400 calories in 30 minutes. Its advantage lies in its short-term efficiency, which can significantly increase heart rate and enhance hip and leg muscles. When climbing stairs, the quadriceps and gluteus maximus muscles continue to contract, and the effect of increasing metabolic rate can last for several hours. However, improper movements can easily lead to knee injuries. It is recommended to keep the trunk upright and the entire foot on the ground to avoid exercising for more than 20 minutes at a time. Cardiovascular disease patients should avoid steep slope training. Both types of exercise can effectively reduce fat, it is recommended to alternate according to one's own conditions. Running is more suitable for cultivating exercise habits, and climbing stairs can be used as a fragmented exercise option. Before and after exercise, it is necessary to fully warm up and stretch, with a high protein diet and sufficient sleep. People with a large body weight can start with low impact exercises such as swimming and elliptical machines, and gradually transition to high-intensity training. Exercise 4-5 times a week for at least 30 minutes each time to achieve the desired weight loss effect.