Matters needing attention in hiking in four seasons
Mountain climbing has the functions of refreshing the mind and strengthening the body. Do you know the skills of climbing mountains? Experts summed up four tips: do fitness exercises, increase bouncing movements, don't keep looking up, and relax when going down the mountain. What should I pay attention to when climbing mountains? What are the precautions for climbing mountains in four seasons? When hiking outdoors in spring, you should pay attention to 1 1. For example, the intensity should not be too high, it is normal to eat, and you should drink water first if you are not thirsty. In summer, outdoor people should pay attention to mastering the walking speed to ensure adequate sleep time and nutritional supplement.
(A) mountaineering tips
Mountaineering has the functions of refreshing the brain and strengthening the body. There are quiet forests and beautiful scenery in the mountains. How can we make mountain climbing easier? Experts summed up the secret of mountaineering:
? Do a good job in fitness exercise
If the mountain to climb is high or you seldom take part in climbing, it is necessary to do some warm-up exercises before climbing. That is, with 10? Do some muscle stretching exercises for 20 minutes and try to relax your whole body muscles, so that you will feel much more relaxed when climbing the mountain.
? Increase bouncing action
When climbing upward, every step is intended to add some bouncing movements, which not only saves effort, but also makes people look full of energy and vitality.
? Don't always stand on top.
Don't always look up when climbing mountains, especially at the beginning, because your legs are not used to climbing mountains, and looking up often makes people feel very tired. Generally speaking, when climbing upward, it is best to keep your eyes three or five meters ahead. Is it ok if the mountain road is steep? z？ Zigzag climbing is more labor-saving.
? Divert attention
When climbing a mountain, don't always think about how high the mountain is and how long it will take. Take your time, stop and go, enjoy climbing the mountain, and don't miss the beautiful scenery. When you are tired, you can look at the surrounding scenery more, or you can sing for fun, and the fatigue will be alleviated.
? Relax when you go down the mountain.
You must control your steps when going down the mountain. You must not rush too fast and get hurt easily. At the same time, pay attention to relax the muscles of the knee. Too tight will put a lot of pressure on the joints of the legs and make the muscles tired.
(2) Precautions for outdoor hiking in spring
It's spring in bloom again, which is a good time for outdoor hiking. Xun Mei should pay attention to the following items when doing jogging:
1. Not too hard.
The intensity of mountain climbing should not be too high, and the heart rate should be kept at 120 ~ 140 beats/min; Mountain climbing is an excellent aerobic exercise, and it is generally advisable to exercise 2 ~ 4 times a week. According to the measurement, if a person weighing 70kg climbs a hillside with a slope of 70 degrees at a speed of 2km per hour for 30 minutes, his energy consumption is about 500kcal, which is equivalent to swimming in the swimming pool for 45 minutes at a speed of 50m per minute, or doing boring abdominal exercises in the gym for 50 minutes. Therefore, mountain climbing is especially popular with men who want to lose weight as soon as possible.
2. It's normal not to eat.
Proper exercise intensity will increase the level of brain pancreatic hormone, which can inhibit appetite and increase body heat production. Therefore, after climbing a mountain, people often feel that their appetite decreases and their food intake decreases. Studies have shown that mountain climbing requires not only energy during exercise, but also energy for the oxidation of lactic acid and fatty acids in the body after exercise and the recovery of glycogen reserves consumed by exercise. In addition, the endocrine changes and body temperature rise caused by mountain climbing also make the metabolic rate at rest after exercise higher than before exercise. Therefore, the significance of exercise and fitness lies in maintaining a high metabolism for a long time after exercise, effectively reducing the accumulation of fat.
If you are not thirsty, drink water first.
It is usually better to climb mountains in the early morning. Pay attention to replenish water during exercise, drink plenty of water on the basis of quenching thirst, or drink 400 ~ 600 ml of water 10 ~ 15 minutes before exercise to reduce the degree of water shortage during exercise. You should choose a drink with appropriate sugar content and electrolysis degree (preferably vitamin C) to reduce fatigue and restore your physical strength as soon as possible.
4. Warm up before and then relax.
When you start climbing, you must not increase the amount of exercise at the beginning, but step by step. Usually do some simple warm-up exercises first, and then gradually increase the intensity according to a certain breathing frequency to avoid sudden changes in breathing frequency during exercise. Relax at the end of exercise, so as to better maintain the ability of muscle groups and make blood flow back to the heart from the limbs.
5. vitamins? Hot repair?
When climbing a mountain, the consumption of energy and various nutrients is relatively large, so in terms of diet, in addition to adequate energy intake according to personal conditions, the supply of vitamins is also essential, especially paying attention to supplementing the right amount of vitamins A, B and D every day. In addition, food should be easy to digest, and eat less foods containing crude fiber and easy to produce gas (celery, leeks, soybeans, etc.). ), and eat more alkaline food, vegetables, fruits, kelp and so on. In order to benefit the acid-base balance in the body, increase the alkali reserve and improve the exercise ability.
6. Before climbing, middle-aged and elderly people and patients with chronic diseases should have a comprehensive physical examination to avoid accidents.
7. Understand the climate characteristics of the mountain and try to get a reliable weather forecast before climbing. Take warm clothes in the morning and evening to prevent colds.
8. Don't climb the mountain before dawn. In the early morning of spring, the temperature is low and the temperature difference between indoor and outdoor is very large. Stimulated by cold air, it is easy to induce heart disease or hypertension, especially for the elderly. It is best to climb the mountain at dawn after breakfast, or when the temperature is slightly higher in the afternoon.
9. When climbing a mountain, you should concentrate, and you can't just look at the scenery regardless of your feet. Especially the elderly and infirm should pay more attention to this point, and rest for 10 minutes after walking for half an hour to avoid excessive fatigue.
10. Don't sit on the wet ground and at the air outlet during rest. When sweating, loosen the collar slightly. Don't take off your clothes and hat in case you catch cold.
1 1. Take as little luggage as possible and go into battle lightly. For the elderly, crutches should be brought, which not only saves physical strength, but also contributes to safety. When walking on a steep slope, it's best to walk? What? Zigzag route can reduce the slope. Don't walk too fast down the hill, you can't run. This will make your knee and leg muscles too tense, which will lead to knee injury or muscle strain.
In addition, it is especially important to remind everyone that the following four types of people are not suitable for climbing mountains:
1. Patients with leg diseases such as arthritis, osteoarthrosis and osteoporosis.
2. Patients with coronary heart disease, when climbing mountains, have greater physical exertion, faster blood circulation and heavier physical burden, which are easy to induce angina pectoris and myocardial infarction.
3. Once epileptic patients have an attack, their lives are in danger.
4. Vertigo patients are prone to fall.
(3) Precautions for outdoor hiking in summer
1. Walking together can help and take care of each other. Luggage belt eats less and is light, but he must take some common medicines.
Before you leave, you should know all aspects of the area you need to pass, your physical condition (for example, people with lower limb vascular diseases, skin ulcers and flat feet are not suitable for hiking) and the climatic conditions at that time.
3. When climbing in warmer areas, it is best to avoid the hottest time 165438+ 0 am to 3 pm to do difficult mountaineering. Really insist on walking, slow down, wear an outdoor sun hat and drink plenty of water to avoid heatstroke. Enough is enough to quench your thirst. The water is preferably tea, with some salt. Green tea can quench thirst, and salt can prevent excessive sweating from causing insufficient salt in the body.
4. To master the walking speed, it is generally slower at both ends and faster in the middle. Start walking slowly, then speed up. You should have a good rest on the road, usually at noon. Rest places should avoid direct sunlight and low-lying and humid places.
5. Ensure adequate sleep time and nutritional supplements, don't just eat dry food for a long time, but try to eat as many fresh fruits and vegetables as possible.
6. It is ideal to wear special walking shoes when hiking, because these shoes are elastic, light, breathable and non-slip, which can play a moderate buffering role and reduce foot swelling caused by long-distance walking. If the conditions are limited, you can also wear semi-new and semi-old rubber shoes. If you feel pain or friction in a certain part of your foot when walking, you can stick a piece of medical adhesive tape or a piece of single-sided adhesive on the corresponding part of your shoes. Under normal circumstances, this can prevent blisters.
7. If it is a long-distance hiking trip, it is best to carry out several adaptive trainings before departure, gradually increase the amount of exercise and enhance endurance. When walking, touch the ground with your feet, exert moderate force and keep your body balanced.
8. Wash your feet with warm water after walking every day to relieve fatigue. When blisters appear on the soles of the feet, you can puncture the water with a needle (first wipe it with an alcohol cotton ball or burn it on the fire) and then apply mercuric chloride to prevent infection. Remember not to tear off the skin, which is easy to be infected and will aggravate the pain in the feet.
9. Go up the hill and lean forward slightly; To climb steep slopes, you should take a zigzag route; When going down the mountain, lean back, relax the muscles of lower limbs and avoid low back and leg pain.
10. Hiking should determine the daily itinerary according to your physical condition, generally walking 4-5 kilometers per hour. You can choose shade, gazebo and other places to rest 15 minutes to recover your strength.
1 1. It's also fun to take a long detour. Don't take the same road often, you might as well take a detour and look around, because there are different changes due to different climates and seasons. Sometimes you might as well stop and observe, maybe you will find something new.
12. Personal clothes for hiking In addition to the above outdoor products, it is very important to have a pair of shoes that you think are comfortable to wear and convenient to travel. The sole should not be too thin, and it is forbidden to wear new leather shoes.
(4) Matters needing attention in autumn mountaineering
Autumn rock climbing is enjoyable and healthy, but some self-protection measures should be taken before climbing.
1. You should have a physical examination before climbing the mountain. Especially middle-aged and elderly people and patients with chronic diseases, it is necessary to have a comprehensive physical examination to avoid accidents.
2. Know the mountaineering route in advance, plan the rest and dining places, and it is best to have acquaintances to lead the way to prevent blind intrusion into the mountains.
3. Understand the climate characteristics of the mountain and try to get a reliable weather forecast before climbing. Take warm clothes in the morning and evening to prevent colds.
4. Don't sit on the wet ground and air outlet during rest. When sweating, loosen your collar slightly and don't undress and take off your hat to avoid catching cold.
It is necessary to do some warm-up exercises before climbing the mountain. Be calm and slow when climbing a mountain. Especially the elderly and infirm should pay more attention to this point, and rest for 10 minutes after walking for half an hour to avoid excessive fatigue.
6. Mountain climbing is not for competition, but for fitness or recreation. Therefore, regardless of speed, just seek pleasure. Or walk slowly along the stone steps, or find a tree-lined path, see the scenery, visit historical sites, chat and swim, which is endless fun.
7. Take as little luggage as possible and go into battle lightly. For the elderly, crutches should be brought, which not only saves physical strength, but also contributes to safety. When walking on a steep slope, it's best to walk? What? Climbing the zigzag route can reduce the slope.
8. When climbing upwards, intentionally add some bouncing movements at each step, which not only saves labor, but also makes people look full of energy and vitality.
9. Don't walk too fast down the hill, you can't run. This will make the muscles of your knees and legs feel too tense, which will cause knee injury or muscle strain.
10. When climbing a mountain, we should always prevent sprains in our waist and legs. Therefore, every rest should massage the muscles of the waist and legs to prevent muscle stiffness.
(5) Precautions for outdoor hiking in winter
1. Make sufficient warm-up preparations before exercise. Generally speaking, when you feel that you are sweating, you should say that you have done enough warm-up. You can use some indoor sports equipment to warm up, or you can warm up outdoors, such as jogging.
2. Wear layered clothes. Many people think that you can only wear sportswear for outdoor sports because it won't be cold when you exercise. However, the human body generates more heat during exercise, which is only in the middle, and it is very vulnerable to the influence of external temperature when connected in series. Therefore, at the end of rest and exercise, clothes should be added in time.
3. Replenish water in time before and after exercise. Outdoor sports in winter need as much water as in summer. Drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out for exercise, which is unscientific, because it contains caffeine, which will make people lose water and is the most taboo drink before exercise.
Keep warm. The most important thing to keep warm outdoors in winter. It is best to wear soft waterproof and breathable winter clothes, gloves, hats, scarves, winter shoes and hiking shoes. This can prevent slipping on the ice and snow, and is also conducive to hiking. At the same time, you should also bring more warm clothes to spare. Do not use cotton underwear with poor perspiration performance.
5. Skin care. In winter, the temperature is low, dry and windy, and there is more water loss on the skin surface. You can bring some oily moisturizing skin care products to prevent rough and chapped skin. Ultraviolet rays are also strong in winter, so you can prepare sunscreen accordingly.
6. Eye protection. Sunglasses should be prepared to prevent the sunlight reflected from the snow from hurting your eyes. If possible, avoid wearing contact lenses.
7. Non-slip. When walking on the ice, your knees should be slightly bent and your body center of gravity should lean forward, so that it is not easy to fall. Ice and snow tools such as crampons should also be selected according to specific conditions.
8. Camera battery insulation. The battery in the camera can't take pictures normally at low temperature, so take an extra battery in your pocket. If the temperature is too low, put the battery with a temperature close to your body into the camera and use it.
9. When the climate changes suddenly (such as sudden strong wind and sudden drop in temperature), it is best to stop outdoor activities and take emergency measures. Because it's easy to get lost when the snow is full. Absolutely avoid single-person activities, such as going to fetch water alone.
10. diet Drink more water and eat more fruits. Because of dryness and cold, I often feel thirsty, but drinking too much water makes me feel inconvenient when I am outdoors. Carrying throat lozenges at any time can relieve my thirst. Eat more high-energy foods.
1 1. Frostbite prevention. In winter, the temperature is low, and fingers, feet and face are prone to frostbite. Once you feel numb or frostbite, you should go back indoors in time and gently rub it with your hands to relieve it.
;