2023-11-12 01:41:57
Controlling your diet is important, but you need to do aerobic + strength training… The effect of climbing stairs every day
Entered 2023.11.12 10:41 Views 0 Entered 2023.11.12 10:41 Views 0 Doing stair climbing exercise every day helps lose belly fat and reduces the risk of cardiovascular disease. [사진=게티이미지뱅크]
Belly fat is very difficult to lose. The core of abdominal obesity is visceral fat. Fat accumulates between the internal organs of the stomach, creating belly fat and increasing the risk of disease. It doesn’t look good either. How to lose visceral fat? Controlling your diet is the most important, and exercise should not only involve walking, but also strengthening your muscles. What are the effects of exercising by climbing stairs?
Visceral fat is the biggest enemy of health… Causes inflammation and causes various diseases
According to data from the Korea Disease Control and Prevention Agency, if too much fat accumulates in the abdominal cavity where internal organs are gathered, it stimulates the sensory nerves of major organs and causes an inflammatory response. As cells age rapidly, insulin resistance, which regulates blood sugar, increases, causing blood sugar to soar. Immunity decreases and the risk of various diseases such as diabetes and colon cancer increases. The biggest cause of visceral fat is a change in eating habits, followed by lack of physical activity.
The reason why visceral fat has increased compared to the past… Fatty food, sweet food trend
When eating out or having company dinners, an increasing number of people are looking for pork belly (meat fat), tripe (offal), etc., and enjoying processed drinks, bread, and snacks that are high in sugar. There is a huge difference from my grandmother’s diet when she was young. In the past, colon cancer was so rare that there were no endoscopists. In addition to foods high in neutral fat and cholesterol, excessive intake of carbohydrates is also the cause. In particular, if you indulge in sweet taste and eat too much simple sugar, fat can accumulate in the body and increase visceral fat.
Accumulating calories but not enough exercise… Aerobic + strength exercise, what is the most efficient exercise?
When calories (food) enter your body, you must move your body and use them sufficiently to prevent the remaining fat from accumulating in the internal organs. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity (conversational) exercise per week. Aerobic exercise such as walking is good, but you must also do strength training to lose visceral fat. If you live in an apartment, climbing stairs is a good exercise. However, you must use the elevator when coming down to protect your knee joints.
Recently, a paper was published in the international academic journal ‘Atherosclerosis’ stating that climbing five flights of stairs every day can reduce belly fat and reduce the risk of cardiovascular disease by 20%. In particular, the preventive effect was greater in people without heart disease. Climbing five flights of stairs is a high-intensity exercise. It makes you feel more out of breath than walking, which improves cardiopulmonary function and cholesterol levels. It is good for strengthening thigh and leg muscles and is also effective in preventing diabetes. It has the effect of doing aerobic exercise and muscle exercise at the same time. Once you get used to it, you can climb more than 10 stairs.
Food control is the most important… Whole grains, vegetables, fish, etc. are helpful.
Controlling your diet is most important in reducing visceral fat. The key is to reduce foods high in saturated fat (meat fat, etc.) and trans fat (snack, etc.). On the other hand, whole grains such as brown rice and barley, which are rich in unsaturated fatty acids that have the opposite effect, fish such as mackerel, and an appropriate amount of nuts are helpful. If you eat only vegetables, you may become deficient in some nutrients such as fat, iron, zinc, and vitamin B12. Serving it with blue-backed fish or low-fat chicken breast can compensate for these shortcomings and help strengthen muscles.
1699753760
#gain #muscle #reducing #visceral #fat #method