Feeling breathless at the top of a flight of stairs happens to the best of us. You may even run marathons and still find yourself winded at the top of a staircase. Amelia Boone, an ultrarunner and world champion obstacle racer, tweeted about having a hard time walking up to the fifth floor of her office. Why you get windedWhat바카라 게임 웹사이트�s going on in your body when you exercise, like running, is different from what happens when you climb stairs, and it has to do with slow-twitch versus fast-twitch muscle fibers, explains Timothy J. Michael, Ph.D., professor of exercise science at Western Michigan University and a certified exercise physiologist.First, a quick refresher on the science: Each muscle has individual muscle fibers of which there are two main types 바카라 게임 웹사이트� slow-twitch and fast-twitch. Slow-twitch muscle fibers have a high resistance to fatigue and help you sustain activity like long-distance running for an extended period of time. Fast-twitch muscle fibers, on the other hand, come into play when you바카라 게임 웹사이트�re doing something that requires quick, powerful movements such as sprinting or jumping and tire faster than slow-twitch fibers.바카라 게임 웹사이트�(Running) mainly relies on slow-twitch fibers, which are used for endurance and rely on aerobic metabolism,바카라 게임 웹사이트� he says. 바카라 게임 웹사이트�The slow-twitch fiber is high in endurance and fatigue resistance but low in power and strength. While climbing stairs can be an endurance activity, to propel your body vertically takes more strength and power, thus requiring more fast-twitch fibers to be recruited to accomplish the task.바카라 게임 웹사이트�Plus, endurance athletes have an increased sensitivity to carbon dioxide and hydrogen, which are produced during anaerobic metabolism, accumulate the more you바카라 게임 웹사이트�re in motion, and make you fatigue faster, according to Frank Wyatt, a certified exercise physiologist and professor in the department of athletic training and exercise physiology at Midwestern State University. This means you might start breathing heavier sooner than someone who gets very little exercise. And if you're breaking a sweat, that doesn't mean you're out of shape. Fit people actually sweat sooner and longer than those who don't work out regularly. Sweating is your body바카라 게임 웹사이트�s way of cooling itself off, according to Wyatt. 바카라 게임 웹사이트�If you are a fit person, the sweating response to aid in cooling the body is quicker and more prolonged when compared to an unfit person.바카라 게임 웹사이트�Here are a few other explanations as to why stairs are so difficult:You바카라 게임 웹사이트�re fighting gravityRunning is a forward-motion activity, but you have to work against gravity to lift yourself up a flight (or more) of stairs. 바카라 게임 웹사이트�If you analyze the movement of stair climbing, you are moving both horizontally and vertically, so you have to propel yourself forward, but also lift your body weight up,바카라 게임 웹사이트� Wyatt says. To add to the difficulty, stairs require more muscle mass activation because you바카라 게임 웹사이트�re lifting your knees higher. There's no warmupBefore every run, you probably do a warmup consisting of exercises such as lunges, leg swings, high knees, butt kicks and jumping jacks. Warming up before a workout is crucial because it prepares your muscles for activity, facilitating oxygen flow to them, Wyatt says. And getting enough oxygen to your muscles increases their flexibility, power and efficiency.But here바카라 게임 웹사이트�s the catch: Since stairs are usually a part of your everyday life, you rarely (if ever) warm up before climbing to your third-floor apartment or your fifth-floor office. When your muscles aren바카라 게임 웹사이트�t primed to tackle the climb, it바카라 게임 웹사이트�ll feel like more of a challenge. You바카라 게임 웹사이트�re using muscles you don바카라 게임 웹사이트�t normally useIf you're used to running long distances, the primary muscle groups moving you forward are your quads, hamstrings and calves. When you hit the stairs, you activate your glutes. Using a muscle group that is not as conditioned will make it feel more difficult when you are climbing stairs, Wyatt says.This is an example of a concept called 바카라 게임 웹사이트�specificity of training,바카라 게임 웹사이트� which means that your body adapts to the type and intensity of training you normally do, Michael adds. 바카라 게임 웹사이트�Generally, because of this, there is very little crossover in training adaptations,바카라 게임 웹사이트� he says. 바카라 게임 웹사이트�You may be able to run long distances, but you can바카라 게임 웹사이트�t squat two times your body weight.바카라 게임 웹사이트� Or climb a few flights of stairs.How to make stair climbing easierHere's the good news: Opting for the stairs doesn바카라 게임 웹사이트�t have to feel so hard 바카라 게임 웹사이트� you can actually train to make them less of a hassle. 바카라 게임 웹사이트�Training by running or walking up stairs will allow you to adapt to this particular stress,바카라 게임 웹사이트� Wyatt says. Plus, incorporating stairs into your daily exercise can help you get faster and stronger 바카라 게임 웹사이트� like being able to push it extra hard for that finish kick. Otherwise, resistance or weight training can also help. Both Wyatt and Michael recommend adding exercises such as squats, lunges and HIIT training into your regular routine to mimic the movement of walking up stairs, so the days of having to catch your breath in the stairwell before walking into your office will be long gone.