Walking as a sport appeared in 1964. It was first invented by a Japanese scientist who created the "10,000 steps" invention.
Its meaning is to measure the distance traveled on foot, which is what popular "pedometers" are now doing. In this article, we will consider the benefits and harms, as well as talk about the correct technique for descent and ascent.
The benefits and harms of walking up the stairs
Sedentary work and generally a sedentary lifestyle leads to the development of many diseases:
- Obesity - overweight;
- Heart problems;
- Disruption of the gastrointestinal tract.
But unfortunately, people began to forget about walking and increasingly use a private car, public transport or taxi, even when driving short distances. Normally, a person should walk 10,000 - 12,000 steps daily, but now only 5,000 - 6,000 is the average.
The positive side of walking is:
- Change in the work of the heart for the better;
- The level of blood pressure is normalized;
- An important organ is being developed - the lungs;
- Muscles are strengthened, a relief appears in them and the skin is tightened;
- Promotes weight loss. In just 60 seconds of walking up the stairs, you can lose 50 kilocalories;
- Increase life expectancy by maintaining health and receiving positive emotions.
There is no definite harm in walking up the stairs, the only health recommendations are those that may interfere with this sport. We will describe the contraindications below in more detail.
What muscles are involved in lifting?
When moving up the steps, the following muscle groups work:
- Calves, in other words, you can call the gastrocnemius muscle. Be located on the back side from the popliteal fossa itself to the heel;
- Knee straighteners - joints that provide flexion and extension of the knee;
- Hip biceps - biceps muscle, which is located on the back of the thigh and is fixed to the bone;
- The gluteus maximus is one of the strongest muscles in the body and is responsible for connecting the tailbone and bone.
How to walk up the stairs for weight loss?
Before conscious and original training, you need to objectively assess your physical fitness and health.
Lifting technique
There is no specific technique, but there are guidelines to follow:
- Warm up before class;
- Posture should be even and not leaning forward or backward, this is important. If you do not follow this rule, you can fall forward as it will outweigh the body;
- The legs should be 90 degrees when lifting, and the support itself should not be on the full foot, but on the toe;
- You can stick to the handrail when climbing.
How to descend correctly?
Descent should also be carried out without bending forward and backward. Before stepping on a ladder, you should visually inspect where it is better to step.
Major mistakes
The most common mistakes include:
- Unpreparedness. People hope that this sport is not as serious as others, so there is no need to prepare and warm up the muscles before it. However, on the contrary, it is worth preparing the muscles in order to avoid sprains and injuries;
- Incorrectly chosen shoes. It should not be slippery and comfortable, otherwise a full-fledged workout will not work. The recommended workout is 2 sets of three flights (at least 10 steps in each flight);
- You should start training from a short distance, otherwise fatigue will be too high and you will not have enough strength for the next lesson. Elderly people and pregnant women need to hold onto the handrail.
During training, you should carefully:
- Monitor your heart rate, if it is accelerated by more than 80% of the initial, then it is worth stopping and taking a break;
- If shortness of breath appears, you need to stop as well;
- If pain appears, it is necessary to stop training and consult a doctor, as this can be a symptom of a serious illness.
If climbing stairs does not bring the desired result, you can complicate the workout:
- Take weighting materials that will increase the load;
- After passing one span, do push-ups or squats.
How many calories are burned while lifting?
Naturally, it is impossible to say about exact data, since each person individually reacts to physical activity.
For example, a person with a high level of physical fitness will not lose weight at all, or the figure will be minimal. But people who previously led a sedentary lifestyle and are overweight will quickly put themselves in order.
On average, almost 50 kilocalories are burned in 15 minutes of training, respectively, up to 500 kilocalories can be burned in an hour.
Contraindications to stair walking
Contraindications include:
- Damage to the vessels located on the legs;
- Heart disease;
- Obesity grade 4;
- Problems with visual function;
- Viral infections;
- Injuries that were received now or earlier.
Reviews and results of losing weight
I am a pensioner, I live in a private house and in winter it gets very boring. In the summer I am engaged in a vegetable garden, but in the winter there is absolutely no business, since a son or grandson cleans the snow, and I remain out of business. Once we agreed with a neighbor that we would walk in the evenings around the square.
The entrance to it is about 50 sills and, accordingly, the same amount back. After a week of daily walking, I lost 2 kilograms, but I did not try to lose weight, respectively, if the food was revised, the minus would be much greater. In addition to weight loss, sleep was stabilized, since the walk was carried out in the evenings and shortness of breath practically disappeared.
Maria Ivanovna
Yes, I also started my weight loss with the minimum descent and ascent home to the 18th floor on foot. Accordingly, after work, having bags with purchases from the store, I went up on foot.
The first time it was very difficult, but when I came home and took a shower, I had no desire to have supper. Now my dinner is low fat yogurt, and my workout is all about getting down and going to work. On the scales already minus 24 kilograms in 6 months, which cannot but rejoice me.
Andrew
I love walking and at every opportunity I do it. For example, a kindergarten is two stops from my house, naturally there is no point in walking such a distance with a child, but I go alone (after I take it away and go to pick it up). After giving birth, I put on 30 kilograms in weight and now after leaving the decree, 1.5 years have passed, and I have already recovered through such a training.
Nina
I think it's a waste of time. It's better to run than to do such nonsense.
Stanislav
I read positive reviews and decided to start such a workout too. I will definitely add my review.
Tatyana
The benefits of walking are much greater than harm, which is why walking is recommended for both children and adults. Nowadays, stair walking is very popular.
Naturally, you do not need to go long distances at first, feeling full of strength, this can be harmful. You should first prepare, namely, with each lesson, increase the distance in advance.
