Climb the best aerobic exercise stairs of the Zipcock era. Reporter Yoon Kyung-hee
– Recently, a building in Osan-si, Gyeonggi-do, has become a hot topic. It is a 17-story Health Square building located in the apartment’Seodongtan Station The Sharp Park City’ complex. It appeared at the end of July last year, and it was known for a while at the time, but recently, it has started to receive attention again due to Corona 19. What does this building have to do with Corona 19?
You will find out why when you enter the building. All that is inside are stairs, elevators, and a few simple chairs. The unique identity of this building is a staircase exercise facility where residents can exercise while climbing stairs. The exterior walls are made of glass, so you can go up and down the stairs to see the outside. With Corona 19, you can’t go to places where you can exercise, such as fitness, and nowadays, popularity will inevitably rise.
[오늘도 다이어트]
How to do the right steps
– There are many people around us who use the emergency stairs of an apartment or company building to exercise even if it is not a special space these days. However, if your knees and other joints are bad, you will be worried about your teeth as well. How can I do step exercise while protecting my joints?
–
‘Healthy Square’ located in The Sharp Park City Apartment Complex at Seodongtan Station. From the outside, it looks like a general building made of glass, but when you enter it, it is a staircase exercise facility with only stairs and an elevator. Photos of Dongtanbudongsan, Instagram
–
Stair exercise is a representative aerobic exercise that is counted along with walking. Not only does it reduce body fat, it has all the good points of aerobic exercise to reduce stress, anxiety and depression, as well as health management effects such as promoting blood circulation, preventing heart disease, and preventing osteoporosis. In particular, stair exercise is 1.5 times stronger than walking on flat ground, so it is effective even when exercising at the same time, and it is effective to increase muscle strength and muscle by using more muscles in the thigh, buttocks, pelvis, and abdomen.
However, there is something to be aware of here. The great thing about stepping up is that it’s all about the’climb’ movement. Going down the stairs is less intense than walking on a flat ground, so the weight loss effect is less. In addition, it is a problem that the joints are burdened a lot. Professor Yang Seo-yeon of the Department of Rehabilitation Medicine at Ewha University Seoul Hospital said, “The movement of going down the stairs has little exercise effect and only burdens the joints,” he said. “It is better to focus on climbing when doing stairs.”
–
When climbing the stairs, you should only step on the front half or a third of the footsteps and the rear heel down the stairs to reduce fatigue on the joints and calf muscles. Reporter Yoon Kyung-hee
– So how much and how is the right way to climb stairs?
According to Ahn Gwang-wook, director of the Walk and Foot Research Institute, when climbing stairs, keep your toes at 11 characters, and when you step on the stairs, you should only step half or a third of your forefoot. Tilt your upper body forward by 5 degrees, and swing your arms back and forth to gain momentum. The most important point emphasized by Ahn is to raise the foot while using the strength of the thigh muscles, not the knee and calf muscles, and to lift the heels of the legs on the lower stairs slightly down the stairs to relax the calf muscles. This will minimize muscle fatigue and prevent knee injuries. At this time, if you bend your upper body down and climb the stairs because it is difficult, you should be careful as it may cause strain on your back.
Exercise time also has a big impact on joint fatigue. Professor Yang said, “In general, it is recommended to aim for at least 30 minutes a day for 5 days a week for aerobic exercise for health, but if it is difficult, it is okay to do at least 20 minutes a day, 3 times a week. And then it would be better to increase the speed and time as much as possible.”
Some research shows that you don’t have to climb many stairs at once. According to a paper published last year by researchers at McMaster University and the University of British Columbia’s Okanagan Campus in Canada, an adult who climbed 60 steps at once, rested for about 1 to 4 hours, and then repeated 3 times a day, after 6 weeks. It is said that cardiovascular function is improved than those who did not do the same exercise.
However, Professor Yang emphasized that, “If your knees and other joints have poor health, the most important thing is to do as much as you can.” Exercising too much can result in less than not doing. Professor Yang said, “Rather than setting the time and intensity in advance, it’s better to actually try it and do it with a time and intensity that doesn’t hurt your body. However, the intensity is just right up to the point where you breathe a little.”
There is another thing that people with poor knees should take care of. That is the height of the stairs. This is because the higher the hem, the more power is put into the knee joint. If you have knee health problems, such as degenerative arthritis, you should choose a staircase with a lower tier as possible.
Reporter Yoon Kyung-hee [email protected]
–
