Mountaineering:
1, foot strength-make your feet flexible and powerful. Climbing mountain is one of the best ways to do foot strength.
2, mountain climbing can promote capillary function-feel comfortable and unobstructed.
Climbing mountains can strengthen muscles and bones.
4. "Forest Bath"-Green Health Law. Walking into the forest, wading through mountains and rivers, recuperating quietly, bathing in the essence and fragrance of the forest, cleaning up the noise of the city, is refreshing.
Mountain climbing can obviously improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body and other physical qualities, strengthen the cardiopulmonary function and enhance the resistance.
People who are not suitable for climbing mountains:
▲ Chronic diseases: joints, dermatomyositis, rheumatism, etc.
▲ Chronic: pulmonary heart disease, chronic bronchitis;
▲ Chronic diseases of circulatory system: hypertension, coronary heart disease, especially those with chronic coronary insufficiency;
▲ chronic nephritis;
▲ Blood diseases;
▲ Diabetes with complications;
▲ gout;
▲;
▲ Cirrhosis.
If the above patients insist on climbing the mountain, please remember to climb slowly, there is no need to force the summit.
We are here to talk not only about what the elderly should pay attention to when climbing mountains, but also about what everyone should pay attention to when climbing mountains.
The first thing is to know your physical condition before climbing the mountain, especially cardiovascular function, joint function and knee joint function. Old people may not feel anything when walking on the ground because of joint function degradation, but climbing mountains will lead to overload and aggravate joint degradation, and even show some joint symptoms that are not usually shown when climbing mountains.
The second is the time to climb the mountain. Big cities don't advocate climbing mountains very early because the air quality was not very good at that time. For some elderly people or people with poor respiratory function, this kind of climbing itself is not very beneficial to them.
Besides, mountain climbing is a heavy burden. A person's heart function can bear some activities at ordinary times, and it is easy to be overloaded during mountaineering, which leads to the sudden attack of some cardiovascular diseases. This is not what we call scientific exercise for the elderly, nor is it scientific exercise for climbers.
So is everyone suitable for mountain climbing? The following is for you:
Mountain climbing is not for everyone. There is a shock absorber in the human knee joint, that is, meniscus, which is two half-moon cartilage located at the junction of femur and tibia. It spreads the weight like a cushion. In addition, there is another tissue in the knee joint-articular cartilage, which is used to reduce the friction between bones during exercise. But when climbing a mountain, the pressure on the knee joint is four to five times that of walking on a flat road. When climbing mountains frequently, these "shock absorbers" are frequently worn, which may cause chronic damage to the knee and ankle joints, excessive joint wear, and then lead to secondary arthritis. Many elderly people have their own, and climbing stairs will hurt their legs. One of the reasons is related to the overuse of the knee joint.
It is more appropriate to climb mountains three times a week.
People whose physical conditions do not permit, it is best to give up climbing and do other sports. For relatively healthy people, climbing mountains must also master scientific methods. For example, in terms of exercise frequency, mountaineering is not necessary every day. Generally speaking, it is more appropriate to do it three or four times a week, that is, to keep the frequency of climbing every other day, which will not be too tired, but also have the effect of exercising.
Experts suggest that everyone who is going to engage in it, mainly, if they have not received relevant examinations, it is best to accept some exercise experiments and electrocardiogram examinations before the official mountaineering, and strive to "pull out" the hidden objects in the body as soon as possible. Then control the intensity and quantity of exercise according to the guidance of doctors and experts, and make a reasonable plan for your own mountaineering. When climbing a mountain, the heart rate should be kept at 120- 140 beats/min, and the elderly should rest every half hour.
Drink more water and don't run down the hill!
Secondly, pay attention to drink plenty of water when climbing mountains. Morning is the time when human blood viscosity is the highest, and it is also the peak of heart attack. 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 drink containing appropriate sugar and electrolyte.
Third, some people run all the way down the mountain. In fact, the way of running down the mountain will do more harm to the knee joint. The correct way should be to walk for 20 minutes when going up and down the mountain and rest for 3 minutes to reduce the pressure on the knee joint.
The weather of mountain climbing is also exquisite, and some weather is not suitable for mountain climbing. For example, in foggy days, harmful substances such as acid and alkali, dust and pathogenic microorganisms are dissolved in the fog. Also, it is not suitable when the sun does not come out, because at this time, the photosynthesis of plants releases carbon dioxide instead of oxygen, and oxygen is released as soon as the sun shines.
Young people who have not exercised for a long time should not be careless when climbing mountains.
Older people are more concerned about their health. In contrast, many people trust their bodies more, and then they are careless. In fact, students also need to know some taboos and skills of climbing mountains.
Young people with cardiomyopathy or rheumatic heart disease should not climb mountains. Middle-aged people who often sit in offices on weekdays are prone to various diseases, and it is not easy to find and treat them early. If they climb the mountain suddenly, their activity will surge and their physical load will suddenly increase, which will easily lead to heart and lung diseases.
Some like it, and mountaineering is also a common project. Experts suggest that it is best to jog to warm up before climbing the mountain. Secondly, during the long journey, some electrical appliances can be used to reduce the loss to the body. For example, crutches can be used when climbing mountains, and multiple support points share the weight of the human body to reduce the pressure on the knee joint. There are also unique technical movements when going up and down the mountain, which can effectively protect the knee joint.
Pay attention to the following points when climbing a mountain:
Although mountain climbing is a good activity, it is not suitable for everyone. Patients with hypertension, heart disease, epilepsy, dizziness, emphysema and arthropathy should not climb mountains. The intensity of mountain climbing should not be too high, and the heart rate should be kept at 120 ~ 140 beats/min. If it exceeds 85% of the maximum heart rate, it is necessary to slow down the climbing speed, take a deep breath and relax until the heart rate returns to normal.
Drink 400 ~ 600 ml of water before climbing 10 ~ 15 minutes, even if you are not thirsty, you can dilute your blood and reduce the degree of water shortage during action. When climbing a mountain, don't wait for thirst before drinking water. Drink water all the time, three times at a time, and replenish water at any time. It is best to have an action drink with proper sugar and electrolyte to reduce fatigue and restore physical strength as soon as possible.
1, shoes should fit (rubber shoes and sports shoes are better), and clothes should be loose (sportswear and casual clothes are better).
Take some water or drinks in case there is no water on the mountain.
It is best not to climb the mountain in bad weather to avoid danger.
4. Don't run down the hill when you go down, lest there is an untenable danger.
5. lean forward when climbing the mountain, but keep your back straight to avoid hunchback and bending posture.