계단오르기 운동효과보신분A few days ago, I was going down the apartment elevator, and a kid who looked like an elementary school student got off the first floor and walked up the stairs.
what? But it turned out that he was exercising to climb the stairs.
Suddenly, I reflected on myself for making excuses of not having time to exercise or not having exercise equipment.
Climbing stairs is said to be effective, but I’m worried before I try whether it will strain my knees.
So find out.
It is an exercise method for climbing stairs without any side effects and effects.
Climbing the stairs is actually very effective.
Climbing the stairs for 15 minutes has the same exercise effect as walking for 30 minutes.
And climbing the stairs is even better because it is a way to do strength training and aerobic exercise at the same time.
As you can see when you climb the stairs, as your breathing rate increases, your heart and lung functions are also strengthened. It also becomes a strength exercise by bending and straightening the knee.
All sports are like that.
It is said that a certain exercise is effective when it is performed by a healthy person.
I have a herniated disc, and just as doing sit-ups is really bad, climbing stairs is also effective for people with healthy knees.
If you experience pain in your knees or thighs when climbing stairs, it is better not to climb stairs.
3 times your body weight when going up the stairs and 5 times your body weight when coming down.
Even when climbing stairs, there is a burden of weight.
Also, the more the knee is bent, the greater the weight load on the knee.
So if you have bad knees or want to protect your knees, climbing stairs is not an appropriate exercise.
It is important that the knee joint is in a healthy state, but the thigh muscles are also important.
This is because the thigh muscles support the load.
Climbing the stairs too vigorously can injure your hamstrings.
If I fall under any of the following, let’s not exercise climbing stairs.
– Knee joint subluxation patient on X-ray
– Those who have confirmed knee joint damage in MRI (MR-I) examination
– A person whose muscle strength is weaker than normal
– People with pain when exercising on stairs
So, after training the thigh muscles to some extent, it is desirable to do stair exercise.
(Bike riding is good for lower body muscle exercise.)
It is good to warm up, do enough stretching, and climb the stairs at an appropriate speed.
Climbing the stairs should not be underestimated.
When climbing stairs, it’s good to think that you are exercising while paying attention to your posture.
Keep your spine upright, and your foot shape should be 11 characters.
It is good to shake both arms according to the speed of going up.
Squeeze your hips and thighs as if you were lifting your butt, and let your entire foot touch the floor.
It is said that raising the knee moderately so that the angle of bending the knee is minimized is less burdensome to the knee.
And after going up the stairs, it’s good to take the elevator and come down again. This is because the motion of going down the stairs puts strain on the knee and leg muscles as mentioned above.
The effects of stair climbing, precautions and side effects during exercise were investigated.
Any kind of exercise is fine for a healthy person, but if you have a bad knee joint, it seems that climbing stairs is not recommended.
Joints are said to be expendable.
Moderate exercise is fine, but don’t regret it later by overexerting your joints.
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