Exercise advocate "small climbing"

China's traditional Chinese medicine to

        Living in plain and metropolis, real chance of mountaineering is not much, so, concerned expert according to the characteristics of the high-rise building city increased. Advocate to climb the stairs instead of hiking, even someone was simply to climb the stairs known as "little mountain".

        According to expert determination, ordinary people use normal speed climbing stairs, every 10 minutes consumes around 220 calories quantity of heat, come downstairs of the quantity of heat to use up to a third of the upstairs. When climbing stairs the quantity of heat that use up more than sit 10 times, more than four times more walking, swimming more than 3 times, than to play table tennis twice more, than to play tennis 1.5 times more than ride a bike more than 63%, 23% more than jogging, if by 6 floor stair calculation, shuttle run 3 ~ 4 times to equal jogging at ordinary times 800 ~ 1500 meters of amount of exercise. In addition, step by step the ladder is not affected by the influence of the weather, more than mountaineering safety, simple. Specific boarding ladder method is as follows:

        Climb a stairs: cower, raise foot, two arms natural swing, as far as possible don't scratch armrest. Every seconds to get level, climb 4 ~ 5 floors, every time practice round 2 ~ 3 times, between each trip can be short rest, start practice every 5 minutes. To adapt to the body, can pick up speed per second, two stage, and increase the return train number, time for 10 minutes. The data shows, the United States medical research results show, walk up and down stairs not only helps to improve health, but also help to extend the life of the people, on average every climb a layer of stair, can make people live longer 4 seconds.

        Run stair: for 30 seconds to 1 minute in situ run as preparation activities, then the normal running of the action run stair. Steps force uniform, the first foot touchdown, first ran 2 ~ 3 floor, a round trip of 80 ~ 90 steps, and gradually run up 4 ~ 5 layers. Every trip about 3 ~ 4 minutes, take exercise every time not more than 5 times, time for 15 to 20 minutes. Every trip interval time not more than 2 ~ 3 minutes. Run stair large amount of movement, and is suitable for the body without disease in old people.

        In addition to climb stair to have the following some note: stair corridor to relatively capacious, bright, fresh air, Don't store items have the stair and corner exercise, exercise should be taken before adjustable waist, knee and ankle; Exercise should wear soft shoes, the movement wants light slow, don't force yourself to do the action of high difficulty, does what one can, always put safety first. (WangDongSheng)