True runners never waste every chance of running, for example, in their daily lives all pick up stopwatches and run. Many high-rise runners give up the elevator and choose to climb the stairs. In fact, they can seize every opportunity to go up and down the stairs and make good use of the stairs pick up a stopwatch Doing exercises, whether long or short, adds up, climbing more stairs will be a great help to your running ability.
Keep running the stairs, Use stopwatch benefits of running.
This is because climbing stairs is a high-intensity staircase exercise that exercises muscle strength and cardiopulmonary function, as well as strengthening the runner's waist, abdomen, buttocks, and thighs. So they are trained to pick up stopwatches according to regular sports you are an advanced runner, you can try Use stopwatch to record star climbing exercises help improve muscle strength and stability of muscles such as quadriceps, middle arm muscles, and upper limbs.
stopwatch for running
Stick to the stairs use stopwatch for these benefits of running
1. Enhancing muscle stability
Running stairs is an exercise against geocentric suction, which helps to enhance muscle strength and stability of muscles such as quadriceps, middle arm muscles, and upper limbs.
2. Reduce the chance of injury
The middle arm muscle is easy to be neglected in the normal long-distance running training, especially the runner with low leg lift. Therefore, exercise this group of muscles to help balance the muscle strength ratio with other muscles, thereby reducing the chance of injury.
3. Help improve VO2max (maximum oxygen uptake)
The process of running staircase stopwatch Helps speed up heart rate and breathing speed at extreme speed, which boosts VO2max. Higher VO2max helps oxygen and energy from muscles, allowing runners to run faster and farther.
4. Improve the sense of rhythm
Stair rhythm is more stable, helping to strengthen muscle coordination and awareness of the rhythm. Many people think that running up the stairs is a big injury to the knee, but this is a fallacy. The impact on the knee is smaller than falling stairs, and the chance of injury is smaller than taking part in other sports. The average person is injured mainly because of less exercise, and the associated muscle strength itself is poor.
Do you hurt your knee when you climb a building?
Some runners worry that climbing stairs can damage your knees. In fact, the forces on your knees are constantly changing when you climb stairs. Here's a set of statistics:
When standing, the knee bearing weight is 86 parts of the body weight;
When walking, it times the weight;
When jogging, it is 3 times the weight.
When you run or sprint, it's five or seven times the weight.
When you go up the stairs, your knees bear 3 times as much weight as your weight.
When you go down the stairs, it's five or seven times the weight.
From a mechanical point of view alone, frequent staircases do put pressure on the articular cartilage of the knee and damage it.
Can you still climb the stairs? Of course For the normal joints of young people, the human articular cartilage injury, is also a certain repair ability. Therefore, it is no problem for the knee joint to cope with this low-load routine climbing.
At the same time, runners also need scientific training, focusing on intensity and exercise to minimize the pressure on the knee joint.
The scientific action of climbing stairs
1, step to light, and move as a whole, keep tight and focused, keep relaxed, flexible and stable
2, posture is the most important: back straight, a center of gravity should not move forward too early, reducing the pressure on the knee.
3, do not cross steps in staircase training, should step by step. When we use the power of nature to exercise, we become relaxed and efficient.
4, take stairs as professional training when you can consider the stairs to take the elevator.
In conclusion, as long as we follow the rules of natural motion, Using a stopwatch improve running efficiency better, and will not be hurt.