Stair Climbing: The Benefits and When Does It Hurt

Up and down stairs is a good exercise to lose weight, tone the legs and combat cellulite. This type of physical activity burns calories, and it is a good exercise to burn fat and at the same time strengthen the thighs and the buttocks.

However, to climb ladders safely must wear tennis shoes to walk or run, because it has a good cushioning in the sole, and wear clothes comfortable in addition to not being very overweight, or carrying any scholarship for the body does not have to make more effort of just one side.

How to use the stairs to lose weight

For those who live in a building, the ideal is to escape from the elevator and always opt for the stairs in your day-to-day. In addition, you can also climb up and down stairs for 20 minutes without stopping to rest.

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Initially one can climb stairs at a slower pace, but from the 3rd week, you should try to increase the pace to burn more calories and stimulate more blood circulation, which brings more benefits to the cardiovascular system, helping to prevent heart attack and STROKE, for example.

Other benefits of using the stairs

The main benefits of going up and down stairs include:

  • Strengthen the muscles of the thighs and buttocks;
  • Burn about 200 calories in just 30 minutes;
  • Help combat cellulite and poor circulation;
  • Stimulate the blood circulation and protect the heart;
  • To increase the feeling of well-being because of the release of serotonin in the blood;
  • Decrease stress to help lower the levels of cortisol in the blood;
  • Decrease the risk of thrombosis, osteoporosis and fractures;
  • Prevents the formation of varicose veins because it improves the venous return;
  • Improve fitness and breathing.

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Some important guidelines to take best advantage of the stairs are: being close to the handrail to hold, if necessary, go up 1 step at a time, no running on the stairs while you do not have a good physical fitness, do not load multiple volumes in your hands; do not use ladders with slippery conditions.

Climbing stairs is bad?

Despite being a great exercise to lose weight, the stairs should be avoided by people with some change in the knee such as osteoarthritis or chondromalacia, for example. In these cases the joint is damaged and there is usually weakness of the muscles of the thigh, which forces even more articulation, which may aggravate the situation.

Other situations that make the use of stairs is not recommended include heart problems such as arrhythmia, vision, and respiratory diseases that hinder the passage of air. In these cases it is important to talk with the doctor before you take the stairs as lifestyle or type of physical activity.

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Climbing stairs can also be not advisable, especially at the end of pregnancy, because in this phase the woman becomes more unbalanced and can fall, causing damage to your health and also the baby.