vertical marathon is the new fashion choice now

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Marathons are popular? But vertical marathons are the new trendy choice, especially for young people.

 

To put it simply, a vertical marathon is a stair-climbing race where your final ranking is based on the time it takes to climb a specified number of floors (height). The event is usually held in landmark buildings or skyscrapers.

Everyone who successfully reaches the top is very happy.

Participants' outfits are also very diverse.

The origin of vertical marathons can be traced back to 1978, with the public sports event of climbing the Empire State Building (86floors,1576steps). Nowadays, millions of people around the world participate in this event.2013the vertical marathon was introduced in China for the first time, with the event held at the China World Trade Center in Beijing. Compared to traditional marathons, the biggest feature of vertical marathons is that they are held indoors, so they are not affected by weather conditions.

 

In Misato Town, Kumamoto Prefecture, Japan, there is the 'Shakain Misaka Promenade,' the longest stone staircase in Japan, with3333steps, stretching2kilometers. Various stair-climbing competitions are held here every year. Although everyone is out of breath after one round, they still find it enjoyable and look forward to the challenge every year. It is foreseeable that more stair-climbing sports events or activities will emerge in the future, andmore and more people will use stair-climbing as a method of exercise.

After challenging 3333 steps, everyone is exhausted.

Benefits of stair-climbing

1. Burns calories 

The number of calories burned while climbing stairs depends on your weight, the slope of the stairs, the number of stairs, and your speed. If you weigh 68kg, climbing stairs for30minutes can burn about300KJof calories; but if you weigh81kgand climb stairs in the same way for30minutes, you will burn360JKcalories, which is about2times that of brisk walking.

 

2. Good for cardiovascular health 

When you don't get enough exercise, your heart has to work harder to pump oxygenated blood throughout your body. Climbing stairs can enhance your heart's pumping function, increase your heart rate, and reduce the risk of heart disease.

3. Shapes muscle tone 

When you place one leg on the next step and lightly cushion the heel of the other foot, you will find your body's center of gravity shifting, naturally stretching the back leg, which also helps to exercise the muscles of the hips and thighs.

 

4. Increases bone density 

Climbing stairs is an upward weight-bearing exercise that allows participants to work against gravity. This can increase your bone density, prevent osteoporosis, and help delay age-related bone diseases.

 

5. Increases maximum oxygen uptake 

Maximum oxygen uptake refers to the maximum amount of oxygen your body can use during aerobic exercise. When you climb stairs, your heart and lungs have to work hard to provide the oxygen your body needs to sustain the exercise.

 

6. Improves mood 

When people are happy, the brain secretes endorphins. Although climbing stairs is a strenuous 'task,' it accelerates the secretion of this substance. A large amount of endorphins in the body will make you feel happy, even if you are already a bit exhausted.

 

7. Convenient and economical 

For busy office workers who don't have time to go to the gym, climbing stairs is the most economical and practical way to exercise. When you go home, skip the elevator and climb the stairs; it's an easy way to complete a workout. The key is to stick with it.

 

8. Helps with training for other activities 

Climbing stairs helps athletes maintain balance and coordination. It also effectively exercises our muscles and cardiopulmonary function, which helps us better complete training for other activities.

 

How to climb stairs safely and effectively

 

1. Listen to your body to avoid injury. If you feel any discomfort while climbing stairs, stop exercising immediately. If you feel severe pain, be sure to consult a doctor.

 

2. Hold onto the handrail or banister for support when going up and down stairs, but avoid pulling yourself up with the handrail to prevent wrist or arm injuries.

3. Ensure there is enough light so you can see each step clearly and avoid tripping.

 

4. Maintain an upright posture while climbing stairs to avoid straining your back.

 

5. Avoid wearingshoes with heels over5cm when climbing stairs. It's best to wear well-fitting, stable athletic shoes.

6. People with knee joint diseases or those who are overweight should be cautious and use proper techniques when climbing stairs. Those with severe conditions should avoid stair-climbing.

 

7. Avoid shifting your body weight forward too early, which increases pressure between the patella and femur, potentially causing knee or ankle injuries.

 

8. Drink plenty of water before stair-climbing to avoid dehydration after exercise.

9. If possible, do a simple warm-up before climbing stairs to loosen your muscles. After exercising, stretch and relax your leg muscles to avoid 'radish legs.'

10. If possible, take the elevator down after climbing stairs. The pressure on your knees when descending is much greater than when ascending, so choose the elevator if available. If not, slow down your descent.

Of course, sliding down the stairs is also not advisable. Unless you are really skilled...

 

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