How to climb the mountain correctly without hurting your health, and exercise also has certain skills. Exercise can help us to quickly excrete toxins from our bodies, and a full state is more conducive to our positive welcome to life. Exercise can prevent "three highs". If you know how to climb the mountain correctly without hurting your health, then act quickly!
How to climb a mountain correctly without hurting your health 1 How to climb a mountain correctly without hurting your health?
Many people do rock climbing with a playful attitude, but more people regard it as a fitness exercise. Here are some ways to climb the mountain. Come and have a look if you are interested.
Mountain climbing and fitness has become a part of life.
As the saying goes, "people get old first." As long as their legs and feet are strong, people can run, jump and walk. As far as foot strength is concerned, mountain climbing is really effective, and it is also good for cardiopulmonary function, limb coordination, vision and metabolism.
Therefore, many people regard mountain climbing as an important way to keep fit. After work, they go for a walk in the nearest mountain and go hiking in the mountains in the suburbs on weekends. Many people even regard it as an inseparable and important part of life.
In the famous Xiangshan Mountain in Beijing, many people are willing to spend an hour or two climbing the mountain every morning, and some people continue to climb after climbing every morning and afternoon. It is not a problem to come two or three times a day.
In South Korea, mountain climbing has almost reached the point of "national identity". According to the survey data of Korea Mountaineering Support Center, 43.5% of men and 35.6% of women choose mountain climbing as their daily leisure way.
Nado, a suburb of Seoul, South Korea, attracts more tourists every year than the Grand Canyon in the United States. South Korea is famous for its "pressure cooker" schools and 60-hour working week. Mountaineering has become a platform for Koreans to adjust their physical condition, get rid of daily troubles and socialize with friends.
Four misunderstandings are harmful to health
Mountain climbing has many advantages, but there are also many hidden dangers behind it. Experts say that in the absence of professional equipment, correct posture or climbing too hard may have the opposite effect on health.
1, dressed too casually, without planning.
Many people will feel that the mountains in their city are already familiar, and the altitude is relatively low, so there will be no problem, so they start climbing without making a hiking plan.
Mountain climbing has great wear and tear on ankle joint, metatarsophalangeal joint, plantar fascia and soft tissue. Especially wearing thin-soled cloth shoes, climbing mountains such as platform shoes, or taking a particularly hard bluestone road, it is easy to cause heel pain, plantar fasciitis and other diseases.
2. The mountain is unprepared
Some people save trouble. They just went into the mountains, without food, water and hiking clothes. They thought it would be okay to go down the mountain in less than a day, but they were dumbfounded when they met with physical exhaustion and hypoglycemia.
3, speeding
Some people are too competitive and think that climbing a mountain is to climb the highest peak; Others pursue intensity and speed, and feel that only panting is the performance of enough exercise. But climbing mountains is for fitness, not for winning the championship. No matter who you are, exercise should be gradual, and excessive pursuit of intensity is counterproductive.
People with "three highs" and patients with cardiovascular and cerebrovascular diseases may induce myocardial infarction or pulmonary embolism or even sudden death if they are too competitive and eager for time and speed when climbing mountains.
4. Incorrect posture
Incorrect climbing posture, speed and rhythm will damage the knee joint. When going downhill, the knee joint bends, bearing the whole body weight and forward impact, and the friction and pressure are large, which often leads to problems.
Some people go downhill quickly in order to catch up with time. When they ran down the mountain, the impact on their knees was 5-8 times their weight, and their knees seemed to be hit by thousands of times and a half tons. If you carry or carry something down, it will do more damage to your joints, just like banging your knees with a hammer.
Go up and down the mountain in the right posture.
People who have been to Huashan and Huangshan must have seen mountain people walking on mountain roads carrying hundreds of pounds of burdens, going up and down several times a day. These people are tough guys in their sixties and seventies. It is precisely because they know how to climb mountains and have proper posture that they will not climb out of problems.
Fitness exercise requires us to persevere. Only by making a perfect fitness plan and persisting in exercise can we get the desired effect. This paper introduces the method of keeping exercise and the exercise suitable for family. I hope everyone can keep exercising at home even if they can't go to the gym.
How can we keep fitness going?
Nowadays, more and more people like fitness exercise, which can not only exercise and strengthen their physique, but also slim down and reshape their bodies. However, it is no good to stick to it. In the long exercise, many people will give up halfway, and their original fitness enthusiasm will gradually decline. Let's take a look at how to make us interested in fitness and stick to it.
Find a suitable partner.
Right: Friends with fitness plans.
Wrong: exercise alone.
Going to fitness with friends will help to better implement the fitness plan, support and encourage each other and benefit from the sense of group responsibility.
2, a variety of sports options
Right: A great fitness program.
Wrong: only do the projects you like.
People's enthusiasm for a certain fitness exercise may fade after a few months. If you feel that you have lost your enthusiasm or can't improve it any more, change to a new form of exercise immediately.
Step 3 exercise every day
Right: Exercise 3-5 days a week.
Wrong: I haven't exercised for more than 2 days.
Develop good habits, turn going to the gym from a task into a daily habit, and try to exercise every day. Only in this way can you form a habit, so it is best not to go to the gym for more than two days in a row, but if you have physical problems, that is another matter. Don't hug if you are injured.
Step 4 make a backup plan
Right: If you miss it, you miss it. Try harder tomorrow.
Wrong: We can't go on because there are obstacles.
Before fitness, we should consider some factors that may affect fitness in advance, write down the methods to overcome "fitness obstacles", prepare a backup plan, and most importantly, don't give up as soon as you encounter obstacles.
Aim high, but not too high.
Right: Specific goal-walk for 20 minutes every day.
Mistake: abstract goal-I want to exercise harder.
First, you need a fitness plan. Having a goal will give you motivation to exercise and make it easier to stick to it. When setting a goal, do what you can, don't set the goal too high, and the goal should be short-term, specific and realistic, so that it is easy to stick to it. If it is easy to achieve the goal, you can set the goal higher and approve it every 4-6 weeks to ensure that it does not deviate from the right direction.
6. Write down your progress
Right: Record your fitness process.
Wrong: What did I do yesterday? Forgot!
As long as you record your fitness process in detail, it will bring you a sense of accomplishment and help you know how far and how fast you have run, how many calories you have consumed and how much progress you have made. Use these to challenge yourself and set new goals.
Matters needing attention in mountain climbing
Warm up before climbing the mountain.
Make full preparations before climbing the mountain, such as stretching your legs, rubbing your knees and warming up your joints, muscles and ligaments. When going uphill, the mountainside leans forward upward, squats down and abdomen, and moves forward steadily. The stability of the whole sole is higher, and more big muscles are used to support the body, so it is not easy to get tired.
Go downhill slowly, especially when turning. Never run or jump. When going down the mountain, the upper body slightly bulges the knees and the center of gravity moves back slightly. The pace should be slow and the stride should be small and steady. Move the center of gravity after the front foot is firmly established. It is not advisable to replace plantar rotation with knee rotation.
If you feel pain in your thigh, don't straighten your leg, which can reduce the burden on your thigh muscles and avoid knee joint strain or ankle strain and sprain.
Wear the right clothes
The load should not exceed 1/4 of the body weight. Shoes should fit, it is best to choose professional sports shoes and hiking shoes, and the size should be appropriate. Don't bear too much pressure on the soles, toes and heels; Clothes should be loose, preferably sportswear and mountaineering clothes.
Bring food and water.
Food should contain three nutrients, such as carbohydrate-rich bread, canned eight-treasure porridge, fatty nuts, and lunch meat from protein and dried beans.
There are two kinds of drinks: mineral water (or herbal tea brewed at home) and electrolyte drinks. What needs special reminder is that diabetic patients should prepare insulin, wear candy bars and beware of hypoglycemia.
Slow down.
The speed of climbing a mountain is generally about 3 kilometers per hour (slower than walking on the flat ground), and the heart rate during exercise is controlled within 60%~80% of the bull's-eye rate (180 for those under 40 years old and 170 for those over 40 years old).
Don't climb a mountain for more than 2 hours at a time, and don't pursue too much exercise to enjoy the scenery along the way and feel comfortable physically and mentally.
The frequency should be moderate
The frequency of mountain climbing should also be controlled. Usually, it should not be more than three times a week. If the mountain road is too steep to walk, we should reduce the number of climbs. You can use jogging and brisk walking instead.
In addition, elderly people with cardiopulmonary insufficiency, people with poor joints, people who don't exercise often and obese people are not suitable for climbing mountains.
In short, climbers of any age should adjust their speed according to their own situation. It's best not to climb mountains with sand, gravel and pumice, and don't grab unstable grass roots or branches when climbing mountains.
If you have asthma on the way to climb the mountain, you can stop and take a deep breath 10~ 12 times until your breathing recovers evenly, and then move slowly.
Skills to be mastered in outdoor mountaineering
1. When climbing a mountain, the upper body relaxes and leans forward, and the knees naturally bend. After the legs are strengthened, you can land on the ground with the whole sole or the outside of the sole. You can also land on the forefoot, with a slightly smaller stride and a slightly faster pace, and your arms swing with the movements of your legs.
To make the heel as hard as possible, the heel is naturally at the center of gravity, so that the weight of the body can be distributed on the thighs, even the waist, which is more labor-saving than climbing the mountain with the forefoot 1/3 or so. Climbing a mountain with the forefoot is equivalent to exhausting the calf and doing nothing in the thigh.
Stones, ridges, etc. Always stand on the slope, so you should step on it with your heel. If the slope is flat, try to land on your feet.
2. The second trick of climbing the hill is to straighten the support leg every time you change your leg, so that the joint can honk, so that the load of the leg can be dispersed to a part of the psoas muscle. Don't worry about straightening your legs, it can make people rest on one leg for 0.3 seconds every step. Anyone who only uses the forefoot of his foot to stop his knee from going straight uphill is equal to deliberately honing his will.
3. Hands can lighten the burden on legs. When climbing the mountain, most of my hands are idle, and I have saved my strength. When you can use it a little, put your front legs on the ground and exert your strength.
Why are animals with limbs and legs better at climbing mountains than people? Because they share power equally. It must be strange for animals to watch people climb mountains upright. This is an acrobatic gesture. When climbing a mountain, as long as the slope exceeds 45 degrees, you can use your hands and feet, which is labor-saving and effective, and there is nothing indecent. Still simple.
4. When going down the mountain, the upper body is upright or backward, the knees are slightly flexed, the heels land first, the arm swing range is slightly smaller, and the center of gravity of the body moves down smoothly. Don't walk or run too fast, lest you scratch your joints or strain your muscles.
When the slope is steep, you can go up and down the zigzag road to reduce the slope. If necessary, you can walk with your ass when going down a steep slope. Generally, when going down a steep slope, you should walk sideways, with your center of gravity later, with one foot steady and the other moving. Walking with your back on your back, your eyesight is not good and you are too slow. It's better to walk on your back, that is, rub your ass and do it manually. It's safe and fast, and it costs a little pants.
5. When going down a small slope, the two-step trot is the most efficient. When going down a small slope, the steps are important, that is, the steps are small, the steps are high, and you can even trot a few steps, because it is a waste to "brake" with your strength and your feet are panicked.
6. When passing through wet moss and snow slopes, in addition to the above methods, you can also use tools such as shovels and picks to dig and climb the steps, or use your hands and feet to dig, push, support and move a little.
7, through the jungle, shrubs, pay attention to grasp the branches by hand, to prevent the hook to poke the body, for unfamiliar vegetation, don't climb casually, in case of stabbing, and try to choose a good route.
8. When passing through the Rocky Mountains; When passing through the rocky pumice section, your feet should fall on the gaps or protruding parts, and try to climb the tree with firm feet to help you climb in. If necessary, try to trample stones to prevent them from falling loose.
The benefits of mountain climbing
Improve eyesight
As we know, an important clinical manifestation of vision decline is that things in the distance are blurred or unclear. There are two main reasons why mountain climbing can improve myopia.
First, the air in the city is turbid, while the air in the climbing spots we choose is generally clear and clean, which creates a comfortable external environment for our eyes.
Second, when climbing to the top of the mountain, you can get as far a view as possible. You know, this can effectively relieve the fatigue of eye muscles. This is also the most important reason why mountaineering is used for myopia treatment.
Enhance lung vitality
With the continuous development of modern cities, the green space around us is limited. Going out into nature, the flowers and birds in the mountains will definitely give you a different experience. In the process of climbing mountains, we can breathe fresh air. Walking can effectively improve lung ventilation, increase vital capacity and enhance lung function.
Improve the balance function of human body
When we climb a mountain, our body movements become more flexible because of the uneven road, which can improve our balance function and ability.
Effectively burn waist and abdomen fat.
There is scientific evidence that mountain climbing helps to burn fat in the waist and abdomen. In the process of mountain climbing, firstly, the amount of exercise is large, and the body itself needs more calories to support activities. In addition, eating on the mountain itself has limited heat supply. At this time, our body can only consume the original accumulated fat to maintain the needs of activities.
Prevent premature senility
In the natural and normal metabolism, the human body produces a harmful substance called free radicals. But oxygen negative ions can combine with this harmful substance and be excreted. The mountains are rich in oxygen, and the oxygen negative ions combined with free radicals are more abundant. People who often climb mountains will also look younger, because free radicals that accelerate human aging are excluded from the body.
Conclusion: Life lies in exercise. Even in the cold winter, we should do some exercise to strengthen our physique. The above is a general introduction about the benefits, skills and precautions of mountain climbing. I believe everyone has a further understanding of outdoor mountain climbing. Here, I also wish you a pleasant journey when you are doing outdoor sports.
How to climb a mountain correctly without hurting your health? What are the advantages of climbing mountains?
1, the simplest way to treat myopia is to look far away and relax the eye muscles. However, due to industrial pollution and heat island effect, there are many suspended particles in the air and the visibility of the city is poor. Shan Ye, especially on the top of the mountain, can make eyes look infinitely far and relieve eye muscle fatigue.
2. The area of virgin forest and grassland in the mountains is far from the area of green flowers and plants in the city. Therefore, walking in mountainous areas is conducive to improving lung ventilation, increasing vital capacity, improving lung function, and enhancing the contractility of the heart.
The mountain road is rugged. Walking through them is conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs.
4. Sugar metabolism in people's daily life belongs to aerobic metabolism. Mountaineering activities, especially mountain climbing, are mostly converted to anaerobic metabolism because of the thin air. In addition, hiking and camping activities have a large amount of exercise, and it is often difficult to meet the body's calorie needs. Therefore, it can consume a large amount of adipose tissue gathered in the human body, especially the adipose tissue in the waist and abdomen.
5. The normal metabolism of the human body will produce a harmful substance called free radicals, which can destroy the human cell membrane, dissolve the normal cells of the human body, and cause the aging and even variation of human tissues. Oxygen negative ions can effectively bind free radicals and expel them from the body. According to relevant data, the unit content of oxygen negative ions in urban streets is only 100 to 300, but it can reach tens of thousands in mountain forests. Therefore, walking and camping in the mountains can effectively discharge harmful free radicals and help delay aging.
How to relieve the acid in the hind legs of mountain climbing?
1, more rest: Rest can slow down the phenomenon of muscle soreness, and can slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal. So take more rest after exercise to relieve fatigue.
2. Stretching: When resting, don't forget to do static stretching exercise for sore parts, that is, stretching exercise. How to do this exercise will be mentioned later.
3. Massage: Massage the sore parts of muscles to relax them, promote blood circulation, accelerate the decomposition of lactic acid and slow down the degree of muscle soreness.
4. Hot compress: Hot compress the sore parts of muscles with a hot towel to promote blood circulation, speed up metabolism and relieve the pain caused by muscle soreness. It is best to accompany stretching exercise during hot compress, which can speed up the elimination of muscle soreness and make it return to normal.
Who are not suitable for mountain climbing?
1. Young people with cardiomyopathy or rheumatic heart disease are not suitable for mountain climbing. Young people with sudden death have dilated or hypertrophic cardiomyopathy, so patients with the above two diseases should not climb mountains.
2. Middle-aged people who often don't exercise should not suddenly take part in large-scale mountaineering activities. Middle-aged people are a special group, shouldering the double burdens of work and family, sandwiched between the elderly and children. Middle-aged people are busy with their careers, but their physical fitness, psychological endurance, immunity and endocrine function are declining day by day. Besides, they are very busy and have no time to take care of their health. They are prone to various diseases, and early detection and treatment are not easy. I seldom exercise at ordinary times, and suddenly go climbing, realizing that I am more flexible, stronger and often climb faster than the elderly. Activities surge, physical load suddenly increases, and as a result, heart and lung diseases are easily induced.
3. Some patients with chronic diseases should not climb mountains. No matter what age, patients with heart disease and hypertension should not climb mountains, and some patients with chronic diseases should not climb mountains. These chronic diseases include arthralgia, chronic nephritis, nephropathy, hematopathy, chronic tracheitis, cor pulmonale, diabetes with complications, gout, lupus erythematosus, dermatomyositis and other rheumatic diseases, cirrhosis and so on. Patients with chronic diseases should climb slowly even if they climb mountains. Don't force them to climb to the top of the mountain.
Matters needing attention in mountain climbing
1, attention varies from person to person.
Although mountain climbing is a good aerobic fitness activity, it is not suitable for everyone. Before climbing the mountain
You'd better have a physical examination first. If you have heart disease, you'd better not climb the mountain. Because mountain climbing consumes a lot of physical strength and aggravates the heart load, it is easy to induce angina pectoris and myocardial infarction. In addition, patients with epilepsy, dizziness, hypertension and emphysema should not climb mountains. People with joint diseases or knee and ankle injuries are not suitable for climbing mountains.
3, pay attention to drink plenty of water
Drinking a glass of water before climbing a mountain can dilute blood and reduce water shortage during exercise. When climbing a mountain, you should also pay attention to replenish water at any time, preferably a sports drink containing electrolyte, which can reduce fatigue and restore physical strength as soon as possible. Drink three times at a time, often, and don't wait until you are thirsty. It is best to take two kinds of water when climbing mountains in summer, one is physiological saline. Another vitamin water. You can do both by yourself. Normal saline is to add a proper amount of salt and glucose to a bottle of water. Vitamin water is to add vitamin effervescent tablets to the bottle, which is very convenient.
4. Pay attention to the rhythm of mountain climbing
The pulse in mountain climbing is always within the target rate of aerobic fitness, and the age decreases 170 (no more than 180). Once you are a little faster, you should stop to slow down your pulse and climb again. You can stand 1 or climb again for 2 minutes. You can also rest 10 minutes to 20 minutes. Be careful not to sit down at once, but stand for a while and then sit down and rest. Be careful not to lie down and rest, put on clothes to prevent catching cold. Especially on the way to climb the mountain, you must keep breathing rhythm and take a big breath. . Then, when climbing a mountain, climb it at a constant speed. Don't go up and down for a while. Keeping climbing at a constant speed is also a good way to maintain your physical strength.
5. Essential drugs for mountaineering prevention department
Ren Dan, Fuxiang Zhengqi Water, Fengyoujing, 999 Piyanling, Yunnan Baiyao Spray, Shangxian Zhitong Ointment, Snake Medicine, etc.