As soon as the beginning of autumn comes, it means the arrival of autumn. Although the weather is still relatively hot after the beginning of autumn, the general trend is that the weather is gradually cooler. It is very suitable for autumn outings and mountain climbing. There is a scenic spot near Ms. Wang’s house in the guinea friend, which has several stretching hills. When she was free, Ms. Wang would make an appointment with two or three friends to climb the mountain. During the hiking process, you can not only see the beautiful scenery, but also exercise.
Hill climbing is a favorite outdoor activity for all ages and young people. As an aerobic exercise, it has many benefits to the body:
promotes blood circulation
Climbing lasts for a long time. As the body accelerates its breathing frequency, the blood flow rate throughout the body will also accelerate. Therefore, climbing mountains can promote blood circulation, help the brain to supply blood, relieve fatigue, and improve sleep quality.
Enhance the cardiopulmonary function
The mountain climbing process is relatively tiring and breathing heavier, which enhances the strength of the respiratory muscles, enhances the ventilation and ventilation functions of the lungs, and enhances the lung capacity. Mountain climbing can also enhance the heart's contraction ability, thereby enhancing cardiopulmonary function.
Pleasant body and mind
Climbing can make people get close to nature, forget their worries and cultivate their sentiments. For modern people who are "highly stressed", mountaineering is a good way to relieve stress. Breathing fresh air and enjoying beautiful mountains and rivers can divert the pressure brought by work or life.
Climbing can also exercise our will, increase self-confidence, and make our mental and mental healthier.
Although there are many benefits of climbing, it is because of the long time and the amount of exercise, so there are many things to pay attention to:
should be comfortable to wear
hiking will cause ankle joint , toe joint, sole fascia, etc., as well as soft tissue damage , so you must wear shoes that fit your feet when climbing. It is best to choose professional sports shoes and hiking shoes, not thin-soled cloth shoes, sponge cake shoes, high heels, etc. The clothes should be loose, and sportswear and mountaineering suits should be used. If necessary, you can wear knee pads. Those with conditions recommend equiping trekking poles to reduce the burden on the knee joint.
Preparation should be fully
First: climbing and warm up. Be fully prepared before climbing, such as stretching legs and rubbing the knees to warm up joints, muscles, ligaments, etc.
Second: water and food. During the climbing process, physical strength will be consumed and may be exhausted, so you need to replenish water and energy. Diabetes can prepare some biscuits, candies, and drinks for mineral water or drinks.
Third: Emergency medicine. Such as band stickers, Yunnan Baiyao , mosquito bites drugs, etc. Many people may sprain or abrasions during climbing, so it is necessary to prepare.
Fourth: Sun protection preparation. It is best to apply sunscreen before going out, then wear long clothes and long sleeves, a hat and sunglasses to reduce the damage caused by ultraviolet rays to the human body.
poses need to be correct
When going up the mountain, tilt the upper body forward and upward, bend down to tighten the abdomen, step forward steadily, and use the soles of your feet to ground, which is more stable, and use more large muscles to support the body, making it less likely to fatigue. Go down the mountain slowly, slow down when turning, and don’t run and jump. When going down the mountain, the upper body slightly protrudes and bends the knees, and moves the center of gravity slightly backwards. The pace should be slow and the stride is small and steady. When the front foot stands firmly, move the center of gravity over. It is not advisable to use knee rotation to replace the sole of the foot turn.
speed should be appropriate
The speed of climbing is generally about 3 kilometers per hour, and each climb is about 2 hours. Don’t pursue too much exercise. You should also adjust the speed and time according to your own situation.
frequency should be moderate
The frequency of climbing should be controlled. Generally, it is best not to exceed 3 times a week. If the mountain road is steep, the number of climbs should be reduced. In addition, elderly people who have cardiopulmonary insufficiency, poor joints, and infrequent exercise, as well as people who are overly obese are not suitable for climbing.
route should be reasonable
In recent years, there have been frequent news reports of climbing wild mountains in danger or even losing their lives. For diabetic patients, never go climbing wild mountains, but choose mountains with artificial trails.Not only that, you should also try to climb mountains together to avoid no help in case of emergencies such as hypoglycemia and injury.
