Running stairs to lose weight is an aerobic exercise with high calorie consumption. It requires not only the courage to challenge and strong perseverance, but also skillful skills to achieve twice the result with half the effort. The real way to climb stairs and stovepipe is not to climb as usual.

First of all, we must correct our posture: keep your waist straight, hold your head up and hold your chest high, and climb up step by step. And in the process of climbing, balance your body with your toes, that is, step on the stairs with your toes, and be careful not to touch the ground with your heels. The action is simple and the effect is obvious, but the key is persistence.

Climbing stairs to exercise, we must first combine the actual situation. People with different degrees of osteoporosis or obesity must master the relationship between speed and duration when climbing stairs. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. If you feel uncomfortable when climbing stairs, you should stop exercising immediately. At the same time, we should master the correct exercise methods. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint. After climbing the stairs, you can massage your knees locally. Usually, it is best to do squats, stand up, static semi-squats and other exercises, so that the knee joint can be fully exercised to prevent stiffness.

At the beginning of exercise, the principle of slow exercise should be adopted. After a period of exercise (generally at least 2 ~ 3 months is appropriate), you can gradually speed up or extend the time, but not too intense, otherwise it will increase the burden on the heart and lungs. During exercise, if you have chest tightness, palpitation accompanied by sweating, joint soreness, or even joint swelling and discomfort, you should stop exercising immediately.

Remind everyone again that people with old injuries in joints such as lower limbs, hips, knees and ankles. (For example, there have been fractures and major ligament ruptures in two years) Be careful when climbing stairs and master the correct exercise methods. Because, at this time, the strength and coordination of the muscles of both lower limbs will be weakened to varying degrees. Once you fall, roll or sprain, the consequences of re-injury are often more serious, which is very common in orthopedic clinic.

When going downstairs, in order to prevent falling, the forefoot first touches the ground, and then the whole foot touches the ground to cushion the pressure on the knee joint. Warm up your knees and ankles before exercise to avoid uncoordinated joint activities. Usually, it is best to do squats, standing and other exercises frequently, so that the joints can be fully exercised to prevent them from being stiff at the beginning of exercise. This is the truth that people often say that "running water does not rot, and joints are not awkward".