In the pursuit of health and physical fitness, people often choose a variety of different ways to exercise. Some methods, such as stairs climbing and fasting morning exercises, are believed to be effective in strengthening the body and improving physical fitness. However, scientific research and medical observation in recent years have gradually revealed some unexpected truths: certain exercise habits that seem reasonable may not be suitable for everyone, and may even cause harm to the body. In this article, we'll delve into the real impact of stair climbing, fasting morning exercises, and more, explore the science behind them, and provide advice on how to choose the right exercise for you.
Stair climbing: challenges and risks
Stair climbing, as a form of exercise, has been seen as an easy and effective aerobic exercise since ancient times. It not only improves cardiopulmonary fitness, but also exercises the muscles of the lower limbs. However, modern life is fast-paced, and stairs climbing has become a part of many people's daily workouts. However, this seemingly simple exercise can cause some potential damage to the body.
Physical load on stairs
The load on the body from stair climbing is mainly concentrated in the lower limb muscles and cardiopulmonary system. Each leg lift requires a synergistic action of the thigh muscles, calf muscles, and ankle joints, and long-term stair climbing can lead to muscle fatigue and overburdened joints in these areas. Especially for people who climb stairs for long periods of time or frequently, this load may accumulate over time, increasing the risk of sports injuries.
Cardiovascular stress from climbing stairs
Although stair climbing is effective in improving cardiorespiratory fitness, it may not be an ideal form of exercise for some people whose cardiovascular system is already overloaded. Especially for people with high blood pressure, heart disease, or the elderly, excessive stair climbing can lead to an overburden on the heart and even cardiovascular events.
How to climb stairs scientifically
Here are a few tips for making stair climbing a safe and effective form of exercise:
Appropriate amount: According to the individual's physical condition and health status, control the time and number of stairs climbed to avoid excessive fatigue.
Pay attention to posture and speed: Maintain proper posture and avoid overly hurried or irregular stair climbing.
Regular medical check-ups: For people with a family history of cardiovascular disease or pre-existing cardiovascular problems, it is recommended to have a professional medical check-up and consultation before starting to exercise on stair climbing.
Fasting Morning Exercise: Fitness or Injury?
Fasting morning exercise is considered an effective way to lose fat because the body is more likely to use fat as an energy source without food intake. However, there is now more discussion about whether it is suitable for everyone, as well as the potential health risks.
Physical exertion on an empty stomach
On an empty stomach, the body does burn fat more easily, but it can also lead to glycogen depletion and protein loss. Short-term light exercise, such as walking or low-intensity morning jogging, may be beneficial for health, but long, high-intensity fasting morning exercise can lead to decreased fitness, poor athletic performance, and even damage to muscle tissue.
Fasting exercise and glycemic control
Fasting morning exercise has a significant effect on blood sugar levels. Especially for people with diabetes or a tendency to hypoglycemia, fasting morning exercise may cause blood sugar to become too low, increasing the risk of hypoglycemic events. This is especially important for people who are in poor health or in a specific health condition.
How to do a safe fasting morning exercise
To do a safe and effective fasting morning exercise, you need to pay attention to the following:
Control the intensity of your workout: Choose low-intensity, moderate-length exercise and avoid high-intensity exercise and long-lasting fasting training.
Dietary modifications: If you're planning to do fasting morning exercises, adjust the time of dinner and food choices the day before to make sure you can exercise on an empty stomach without hypoglycemia.
Before choosing and doing any kind of exercise, it is crucial to know your physical condition and fitness status. Exercise modalities such as stair climbing and fasting morning exercises, while beneficial in certain situations, are not suitable for everyone or every health condition. Choosing a suitable exercise method scientifically and reasonably can not only avoid possible health risks, but also achieve better exercise results.
Therefore, it is advisable to consult with a medical professional or fitness trainer for a comprehensive physical assessment and health check-up before starting a new exercise program. During the exercise, pay attention to the body's signals, adjust the intensity and mode of exercise at any time, and ensure that the body can benefit from the exercise safely and effectively. With science-based exercise choices, we can better enjoy the benefits of exercise while avoiding potential health risks and moving towards a healthier, more robust life.