Dance is one of the many calorie-free movements that do not need too many complicated techniques for us to perform. You need to swing and jump!
This repetition is much lighter than if you were going uphill or climbing a mountain or you were climbing stairs but had the same effects as climbing stairs.
You can find out if climbing stairs helps you in general weight loss and belly fat loss.
This movement not only mobilizes the entire leg and arm muscles to help you get the momentum, but most muscle groups throughout the body are affected by vibration; this is similar to jogging, of course.
The most affected muscle group is the leg muscle group.
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Dance can stimulate mental excitement, just like you dance on a canvas, if you are in a dull mental state, try dancing for 5 to 10 minutes, then feel the state of how great are you after those dance moves.
We can easily choose a point higher than the position we stand and perform the jump and then jump up and down quite quickly, as long as the two peaks are not too different from each other and within a safe distance that allows the foot. You can stand jumping down.
However, in some places, such as a professional gym or a family gym, it is not always easy to find two suitable dance spots and ensure safety.
Now is the time to look for a step platform for this movement.
Here we are struggling again to find the best platform for you in hundreds of models on the market, with hundreds of attractive advertisements that confuse you.
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Does climbing stairs reduce belly fat?
How many of us have the habit of taking the elevator instead of the stairs every day? For a bit of quickness and convenience, you've already overlooked many of the benefits of being active.
Does climbing stairs reduce belly fat, and beyond that, what are the benefits of climbing stairs? Learn to not be lazy from today.
The healthiest and most effective way to lose weight and lose fat is still exercising. You can spend time and money to register at sports and fitness centers, but why ignore a very simple exercise that can be practiced every day – climbing stairs.
As you know, there is no method to help reduce belly fat alone (except for “cutlery”), but fat only reduces the whole body. To lose overall fat, you must adjust so that the calories you take in are smaller than the calories you burn.
Increasing activity, increasing the release of calories is the most scientific way to lose weight you can think of. But what exercise to burn more calories?
How many calories does climbing stairs cost?
Many studies have concluded that the average person will burn at least 0.1 calories per step up the stairs and 0.05 calories per step down. Taking the stairs uses 8-9 times more energy than sitting and 7 times more than taking the elevator.
Up and down the stairs continuously for about 10 minutes, you have freed yourself from 100 calories. Consistently exercising and eating right, not only belly fat but also fat in other areas such as buttocks, thighs … also disappear, giving you a neat body.
So can climbing stairs lose weight, lose belly fat? The answer is YES if you practice enough and right. Not only that, but this movement method also brings countless other benefits if you know how to use it. That's why stair climbing is on the list of the most effective full-body fat loss exercises.
In addition, you need to remember to add fat-burning pills to lose weight. These are safe products for the health of exercisers. In which, buying Nutrex Lipo 6 Black received the most votes.
The benefits of climbing stairs
Even if you do not have the need to lose weight, please familiarize yourself with the stairs at the company, apartment or shopping mall for good health and a toned, healthy body.
Increase lifespan
“One flight of stairs equals 10 seconds of life” – That is the conclusion of a study conducted in the US. For every 1 flight of stairs you walk, you will increase your lifespan by 10 seconds. And with 15 minutes of climbing stairs a day, you also give yourself 3 years of life.
Good for the heart
Stair climbing requires your entire body to be active and continuous, similar to cardiovascular exercises like cardio and HIIT, which increase the work of the heart, reaching the fat-burning threshold.
It helps the heart work more efficiently and effectively, actively pumping blood and improving the vascular system. Exercise unclogs the arteries, improves blood flow, and is good for your blood pressure.
Reduce the risk of stroke
A study conducted on 11,000 men in the US concluded: Physical activity similar to climbing stairs has the ability to reduce the risk of stroke.
People who have a habit of climbing stairs 3-5 times per day have a 29% reduction in this risk compared to other people. So is climbing stairs good? Not only good but also good in many ways.
Toned body
In every climb, your body requires the coordination of many muscle groups, from the calves, hamstrings, to the buttocks, hips, and even the core. Your muscles will grow, firmer, your body will also gradually change, becoming slimmer and stronger.
Refreshing spirit
Seemingly normal activities like climbing stairs help to produce a large amount of adrenaline, which helps to reduce mental health problems, bring a sense of joy, love of life and positive thoughts. If you're stressed, say goodbye to the elevator and try taking a few laps of the stairs to improve your mood.
Increase stamina
When you are new to this exercise, you may experience muscle aches, cramps, or shortness of breath when climbing stairs. But when you get used to and master the method, your endurance will improve significantly. At that time, you will find other activities and sports that require strength and endurance become simpler.
Prevents Diabetes
Taking the stairs helps regulate blood pressure and blood sugar, preventing the symptoms of diabetes. This disease is becoming more and more common, so focus on exercising from a young age.
Headache Relief
According to some studies, escalation can also help you fight the torture of headaches. Having this effect is because when the blood flow in the body is improved, it limits the formation of knots in the nerves, making you feel more comfortable.
Are there any harmful effects of climbing stairs?
Besides the benefits of taking the stairs, many people are still wondering about its downsides. Let's answer some frequently asked questions about this issue.
Does climbing stairs make calves bigger?
Are not. Climbing stairs, climbing slopes, running on inclines have long had a bad reputation for making your calves appear rough and large. But in fact, these are the fastest fat loss exercises (faster than walking, jogging on flat terrain).
The fat is released, the muscles are firm, if it's not compact, why get bigger? Getting big is another very difficult story, so you don't need to worry.
Is it okay for elderly people to climb stairs a lot?
This is still a subject more suitable for young people. For middle-aged people over 40 years old, the joints begin to degenerate, sports that put a lot of pressure on the knee joint such as climbing stairs, jogging… can have a bad influence.
However, that doesn't mean you can't exercise at this age. Just listen to the body's response to see if you are suitable for this practice. If you can't climb stairs, you can switch to light walking and warm up first to avoid affecting the knee joint.
Climb a lot of stairs with knee osteoarthritis?
It is true that when climbing a ladder, your knee joint must support your entire body weight. If you have osteoarthritis but continue to practice running, climbing stairs, the condition will get worse and worse.
The solution is to pay attention to the symptoms of the knee joint. If the activity you are doing is not good, the knee joint will have a very obvious pain, the more activity the more painful and vice versa. Reduce the intensity of exercise or rest and monitor, if it still hurts, it means you should not continue exercising.
If the joint does not hurt but just clicks, it is a symptom of dry joints. At this point, you should add foods that help lubricate joints like glucosamine and still be able to continue exercising. In particular, many people have chosen to buy Blackmores Glucosamine because it helps improve bone health.
Before a stair-climbing session, warm up your knee joints.
Should back pain climb stairs?
Taking the stairs is considered one of the ways to cure back pain, but you need to do it properly.
- Go slowly, should stick to the handrail.
- Place your feet on the ground first, then your toes.
- Try to keep your back straight, using the main force from your thighs and hips.
- Step down slowly, without leaning forward.
- Some other notes when performing stair climbing exercise
- Warm-up 5-10 minutes before exercise.
- When starting out, choose a slow pace, and do not increase the intensity by more than 10% per week.
- Do not run when going down, it can cause dangerous falls.
- When you feel tired, dizzy, or dizzy, you should not try to continue running.
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