How to climb mountains correctly without hurting the body

How to climb mountains correctly without hurting the body. Exercise also requires certain skills. Exercise can help us expel toxins from the body faster and make us feel fuller. It helps us to welcome life positively. Exercise can prevent the three highs. If you understand how to climb mountains correctly without harming your body, get moving quickly! How to climb mountains correctly without hurting the body 1

How to climb mountains correctly without hurting the body

Many people do climbing exercises with a recreational mentality, but more people regard it as a kind of fitness exercise. Below I will introduce to you some methods of mountain climbing. If you are interested, come and take a look.

Mountain climbing and fitness have become a part of life

As the saying goes, "As people age, their legs deteriorate first." As long as the legs and feet are strong, people can run, jump, and walk. As far as foot strength training is concerned, mountain climbing is indeed very effective, and it is also beneficial to cardiopulmonary function, limb coordination, vision, metabolism and other aspects.

Therefore, many people regard mountain climbing as an important fitness method. After work, they go to the mountains closest to home to go hiking in the mountains in the suburbs. Many people even regard it as an indispensable part of their lives. important part of segmentation.

In the famous Xiangshan Mountain in Beijing, many people are willing to take an hour or two bus to climb the mountain every morning. Some people continue climbing in the afternoon after climbing every morning, making two or three trips a day. are not a problem.

In South Korea, mountain climbing has almost reached the level of “national identity”. Survey data from the Korea Mountaineering Support Center show that 43.5% of men and 35.6% of women choose mountain climbing as a daily leisure method.

The mountains on the outskirts of Seoul, South Korea, attract more tourists than the Grand Canyon in the United States every year. South Korea is famous for its "pressure cooker" schools and 60-hour work week. Mountain climbing has become a platform for Koreans to adjust their physical condition, get rid of daily worries, and connect with friends.

Four major misunderstandings that harm health

Mountain climbing has many benefits, but there are also many hidden dangers behind it. Experts say climbing without professional equipment, correct posture or climbing too hard may have the opposite effect on your health.

1. Dress too casually and do not make plans

Many people think that the mountains in their city are already familiar and the altitude is relatively low, so there will be no problems, so they do not Make a walking plan and start climbing.

Mountain climbing causes greater wear and tear on the ankle joints, metatarsophalangeal joints, plantar fascia, etc., as well as soft tissues. Especially wearing thin-soled cloth shoes, platform shoes, etc. to climb mountains, or walking on particularly hard bluestone roads can easily cause heel pain, plantar fasciitis and other diseases.

2. Entering the mountain unprepared

Some people try to save trouble by going into the mountain casually without bringing food or water or wearing mountaineering clothes. There are problems, but when I encounter physical exhaustion and low blood sugar, I am dumbfounded.

3. Excessive pursuit of speed

Some people are too competitive and feel that they have to climb to the highest peak when climbing a mountain; others pursue intensity and speed and feel that exercise is sufficient only when they are panting. performance. But climbing mountains is for fitness, not to win a championship. No matter who you are, exercise must be gradual. Excessive pursuit of intensity is counterproductive.

embolism, and possibly sudden death.

4. Incorrect posture

Incorrect climbing posture, speed, and rhythm will cause damage to the knee joint. When going down a mountain, the knee joint is bent and has to bear the weight of the whole body and the forward impact force. The friction and pressure are greater. If this is often done, problems will inevitably occur.

Some people will run down the mountain quickly in order to rush for time. The impact force on their knees when running down the mountain is 5 to 8 times the body weight. It is like their knees have been hit thousands of times with a weight of about half a ton. If you carry or carry something and rush down, it will cause more damage to the joints, just like hitting your knee with a hammer.

Your posture must be correct when going up and down the mountain

Anyone who has traveled to Huashan and Huangshan must have seen mountain people walking on the mountain road carrying heavy loads of hundreds of kilograms, going up and down several times a day. . These people are very tough when they are in their 60s and 70s. It is precisely because they know mountain climbing techniques and have proper posture that they will not have problems climbing.

Fitness exercise requires our perseverance. Only by formulating a perfect fitness plan and persisting in exercising can you get the results you want. This article introduces you to ways to keep exercising and exercises suitable for you to do at home. I hope you can persist and exercise at home even if you can't go to the gym.

How to stick to fitness

Nowadays, more and more people like fitness exercises, which can not only exercise and strengthen their physique, but also lose weight and reshape their body shape, but It is not something that can only be sustained if there are benefits. During the long period of fitness exercise, many people will give up halfway, and their original enthusiasm for fitness will gradually diminish. Let’s take a look at how to get us interested in fitness and stick to it.

1. Find a suitable partner

Right: a friend with a fitness plan.

Wrong: Work out alone.

Going to the gym with friends can help you better implement your fitness plan, support and encourage each other, and benefit from a sense of group responsibility.

2. A variety of exercise options

Yes: exciting fitness programs.

Wrong: Only work on projects you like.

People's enthusiasm for a certain fitness exercise may fade within a few months. If you feel that you have no enthusiasm or can no longer improve, immediately change to another form of exercise.

3. Exercise every day

Yes: Exercise 3-5 days a week.

Wrong: I haven’t exercised for more than 2 days.

Develop good habits and turn going to the gym from a task into a daily habit. Try to exercise every day. Only in this way can you form a habit, so it is best not to go for more than two days in a row. Exercise, but if there is a problem with your body, that is another matter. Never hold on when your body is injured.

4. Develop a backup plan

Right: If you miss it, you miss it, as long as you work harder tomorrow.

Error: Cannot continue because there is an obstacle.

Before exercising, you should consider some factors that may affect fitness in advance, write down ways to overcome "fitness obstacles", prepare a backup plan, and most importantly, don't give up as soon as you encounter obstacles.

5. The goal should be high, but not unattainable

Correct: Specific goal - I want to walk for 20 minutes every day.

Wrong: Abstract goal - I want to work out harder.

First of all, you need a fitness plan. Having a goal will give you the motivation to exercise, which will make it easier to stick to it. When you set goals, you should do what you can, and don't set goals too high. The goals should be short-term, have specific plans, and be realistic, so that they are easy to stick to. If you're hitting your goals easily, set your goals higher and review them every 4-6 weeks to make sure you're on track.

6. Record your own progress

Yes: Keep recording your fitness process.

Wrong: What did I do yesterday? Forgot!

As long as you record your fitness process in detail, it can give you a sense of accomplishment and help you understand how far and fast you ran or walked, how many calories you burned, and your progress. How big are you, use these to challenge yourself and set new goals.

Precautions for mountain climbing

Warm up before climbing

Be fully prepared before climbing, such as leg stretching Exercise and rub your knees to warm up your joints, muscles, ligaments, etc. When going uphill, tilt your body forward and upward, bend your waist and retract your abdomen, and move forward steadily on the ground. Landing with the entire sole of the foot provides greater stability and uses more large muscles to support the body, making it less likely to fatigue.

Go down the mountain slowly, and slow down even more when turning. Do not run or jump. When going down the mountain, the upper body should be slightly convex and the knees should be bent. The center of gravity should be moved slightly backward. The pace should be slow and the stride should be small and steady. When the front foot is firm, then move the center of gravity over. It is not advisable to rotate the knee joint instead of turning the foot.

If you feel soreness in your thighs, do not stretch your legs and walk straight to reduce the burden on your thigh muscles and avoid knee joint strain or injury, or ankle strain or sprain.

Wear the right clothes

Do not carry more than 1/4 of your body weight. Shoes should fit your feet, preferably professional sports shoes or hiking shoes, and should be of appropriate size, so that the soles, toes, and heels should not bear too much pressure; clothes should be loose, preferably sportswear and mountaineering clothes.

Bring food and water

Food should contain the three major nutrients, such as carbohydrate-rich bread, canned rice pudding, fat-containing nuts, and high-protein lunch meat , dried tofu, etc.

For drinks, you should prepare mineral water (or cold boiled water, home-brewed tea) and electrolyte drinks. Special reminder: diabetic patients should prepare insulin, wear sugar cubes, and beware of hypoglycemia.

Slow down

The appropriate speed for mountain climbing is generally about 3 kilometers per hour (slightly slower than walking on flat ground), and the heart rate during exercise should be controlled at the target heart rate (under 40 years old) People over the age of 40 can use 180 to reduce their age, and people over 40 years old can use 170 to reduce their age) within the range of 60% to 80%.

Don’t climb mountains for more than 2 hours at a time. Don’t pursue too much exercise. Just enjoy the scenery along the way and feel comfortable physically and mentally.

Frequency should be moderate

The frequency of mountain climbing should also be controlled. Under normal circumstances, it should not exceed 3 times a week. If the mountain road is too steep and difficult to walk, the number of mountain climbing should be reduced. , can be replaced by jogging and brisk walking.

In addition, people with insufficient cardiopulmonary function, poor joints, elderly people who do not exercise regularly, and people who are overweight are not suitable for mountain climbing.

In short, climbers of any age should adjust their speed according to their own conditions when climbing. It is best not to climb mountains with a lot of sand, gravel, and pumice. When climbing, do not grab weak grass roots or branches.

If you develop asthma while climbing, do not force yourself to climb in. You can stop where you are and take 10 to 12 deep breaths until your breathing returns to evenness before moving forward slowly.

Skills you need to master for outdoor mountain climbing

1. When going up the mountain, relax your upper body and lean forward, bend your knees naturally, strengthen the back kick of your legs, and touch the ground with the soles of your feet or the outside of your feet. , you can also use your front feet to land on the ground, with a slightly smaller stride length and a slightly faster step frequency, and swing your arms in a coordinated and powerful manner in conjunction with the movements of your legs.

Try to make the heel work as hard as possible. The heel is naturally at the center of gravity of the person, so the weight of the body can be distributed on the legs and even the waist. This saves about 1/3 of the time compared with climbing with the forefoot. The strength. Climbing a mountain with the balls of your feet is equivalent to exhausting your calves and leaving your thighs idle.

There are often rocks, ridges, etc. that protrude on the slopes, so you need to step on them with your heels. If the slope is relatively flat, try to land on the soles of your feet.

2. The second tip for walking uphill is to straighten the supporting leg every time you step and change legs, and let the joints snap, so that the load-bearing weight of the legs can be distributed to part of the psoas muscles. , don’t find it troublesome to straighten your legs, it allows you to rest one leg for 0.3 seconds with every step you take. Anyone who climbs a hill using only the balls of his feet without straightening his knees is deliberately tempering his will.

3. Using your hands can reduce the burden on your legs. When climbing a mountain, your hands are mostly idle and you have already recuperated your strength. When you can use your hands a little, you should put your forelimbs on the ground and use force.

Why are four-legged animals better at climbing mountains than humans? Because they distribute power equally. I guess animals must find it strange to see people walking upright up mountains. This is an acrobatic posture. When climbing a mountain, as long as the slope exceeds 45 degrees, use both hands and feet, which saves effort and is effective. It is not inelegant and is considered a return to basics.

4. When going down the mountain, keep your upper body upright or slightly tilted back, your knees slightly bent, your heels touching the ground first, your arms swinging slightly smaller, and your body's center of gravity moving downwards smoothly. Don't walk or run too fast to avoid bruising your joints or straining your muscles.

When the slope is steep, you can follow the zigzag path to lower the slope when going up or down the mountain. If necessary, rub your butt when going down a steep slope. Generally, when going down a steep slope, you should walk sideways, with your center of gravity slightly behind you, steadying one foot and then moving the other. Walking backwards with my back on my back, the view is not good, and it is too slow. You might as well sit on your back and walk, that is, rub your butt and move with your hands, which is safe and fast, and requires less pants.

5. Taking two steps at a trot when going down a small slope is most efficient. When going down a small slope, take small and tight steps, that is, the steps are small and the cadence is high. You can even trot for a few steps, because using your strength to "brake" is a waste and your feet will be nervous.

6. When passing through slippery moss and ice and snow slopes, in addition to the above methods, you can also use tools such as shovels and pickaxes to dig up and down steps, or use your hands and feet to dig, push, and use three-point supports and one-point supports. The method of moving is climbing and crawling.

7. When passing through jungles and shrubs, you should be careful to block branches with your hands to prevent hooks from poking your body. Do not climb or break unfamiliar vegetation to prevent stab wounds, and try to choose a good route.

8. When passing through rocky mountainous areas; when passing through rocky and pumice areas, your feet should land on stone crevices or protruding parts, climb as much as possible, and step on firm trees to help climb in. If necessary, you should try to step on the stones to prevent them from loosening and falling.

Benefits of mountain climbing

Improve vision

We know that an important clinical manifestation of vision loss is blurred or unclear vision of distant objects. There are two main reasons why mountain climbing can play a very good role in improving myopia.

First, the air in the city is relatively turbid, but the climbing spots we choose generally have clear and clean air, creating a comfortable external environment for our eyes.

Second, when climbing to the top of a mountain and looking into the distance, your eyes can get as far a view as possible. You should know that doing this can effectively relieve eye muscle fatigue. This is also the reason why mountain climbing is most important for myopia treatment.

Enhance lung vitality

With the continuous development of modern cities, the green space, flowers and birds around us are already very limited. Go out and walk into nature. The green flowers and birds in the mountains will definitely give you a different experience. In the process of climbing, we can breathe fresh air, and walking can effectively improve lung ventilation, increase lung capacity, and enhance lung function.

Improve the balance function of the human body

When we climb mountains, because the road is not flat, the body's limb activities become more flexible, which can improve our balance function and balance. will also improve.

Effectively burn fat in the waist and abdomen

There is a scientific basis for mountain climbing to help burn fat in the waist and abdomen. In the process of mountain climbing, first of all, the amount of exercise is large, and the body itself needs more calories to support the activity. In addition, the caloric supply of dining in the mountain itself is limited. At this time, our body can only consume the body's original accumulation. The fat is needed to maintain activity.

Delaying aging

During the natural normal metabolism of the human body, a harmful substance called free radicals will be produced.

Oxygen negative ions can combine with this harmful substance and be excreted from the body. The oxygen content in the mountains is high, and the oxygen negative ions that combine with free radicals are also more abundant. People who often climb mountains will also look younger, because free radicals that accelerate human aging are eliminated from the body.

Conclusion: Life lies in exercise. Even in the cold winter, we still need to do some exercise to strengthen our body. The above article introduces to you the common sense about the benefits, climbing skills and precautions of mountain climbing. I believe that everyone has a better understanding of outdoor mountain climbing. I also wish everyone a wonderful journey when doing outdoor sports. How to climb mountains correctly without harming the body 2

What are the benefits of mountain climbing

1. One of the simplest ways to treat myopia is to look into the distance and relax the eye muscles. However, due to factors such as industrial pollution and the heat island effect in cities, there are more suspended particles in the air and visibility is poor. In the mountains and wilderness, especially on the top of mountains, you can look to infinity and relieve the fatigue of eye muscles.

2. The area of ??virgin forests and grasslands in the mountains is far beyond what the green spaces and flowers in the city can match. Therefore, walking in the mountains is very beneficial to improving lung ventilation, increasing lung capacity, and improving lung function. It can also enhance the contractility of the heart.

3. The mountain roads are bumpy and bumpy. Traveling through them is beneficial to improving the balance function of the human body and enhancing the coordination ability of the limbs. Especially walking on non-step sections that have not been artificially modified can thicken the human muscle fibers. , well-developed muscles and enhanced limb flexibility.

4. People’s daily sugar metabolism is aerobic metabolism. Mountaineering activities, especially mountain climbing, due to the thin air, most of the human body converts to anaerobic metabolism. In addition, mountaineering and camping activities require a large amount of exercise. Picnics in the mountains are often difficult to meet the body's caloric needs. Therefore, it can consume a large amount of adipose tissue accumulated in the human body, especially the adipose tissue in the waist and abdomen.

5. The normal metabolism of the human body will produce harmful substances called free radicals, which can destroy human cell membranes, dissolve normal human cells, and cause aging and even mutation of human tissues. The oxygen negative ions can effectively combine with free radicals and expel them from the body. According to relevant data, the unit content of oxygen negative ions on urban streets is only 100 to 300, while in mountainous forests it can reach tens of thousands. Therefore, walking and camping in the mountains can effectively discharge harmful free radicals and help delay aging.

How to relieve leg soreness after mountain climbing

1. Rest more: Rest can slow down muscle soreness, slowly promote blood circulation, and accelerate The elimination of metabolites can eliminate the supply and repair of nutrients to muscle soreness areas, allowing them to return to normal. Therefore, you should rest more after exercising to relieve fatigue.

2. Stretching exercises: When resting, don’t forget to perform static stretching exercises on the sore parts, that is, stretching exercises. How to perform this type of exercise will be mentioned later.

3. Massage: Massage the sore muscles to relax the sore muscles, promote blood circulation, speed up the decomposition of lactic acid, and slow down the degree of muscle soreness.

4. Hot compress: Use a hot towel to apply hot compress to the sore muscles to promote blood circulation, speed up metabolism, and relieve the pain caused by muscle soreness. (It is best to accompany the hot compress with stretching exercises, which can speed up the elimination of muscle soreness and return it to normal)

Who is not suitable for mountain climbing

1. Young people with cardiomyopathy or rheumatic heart disease are not suitable for mountain climbing. Young people who die suddenly often have dilated or hypertrophic cardiomyopathy, so patients with the two diseases mentioned above should not climb mountains.

2. Middle-aged people who do not exercise regularly should not suddenly participate in high-intensity mountain climbing activities. Middle-aged people are a special group, shouldering the dual burdens of work and family, and being sandwiched between the elderly and children. Middle-aged people are busy with their careers and lives, but their physical fitness, mental endurance, immune and endocrine functions are increasingly declining. In addition, they are too busy to take care of their physical health. They are prone to various diseases, and it is difficult to detect and treat them early. They usually seldom exercise, but suddenly they go mountain climbing. They feel that they are more flexible and physically stronger than the elderly, and they often climb faster. A surge in activity and a sudden increase in physical load can easily induce cardiopulmonary diseases.

3. Some patients with chronic diseases should not climb mountains. Regardless of age group, in addition to people with heart disease and high blood pressure who should not climb mountains, there are also some patients with chronic diseases who should not climb mountains. These chronic diseases include joint pain, chronic nephritis, kidney disease, blood diseases, chronic bronchitis, cor pulmonale, diabetes with comorbidities, gout, lupus erythematosus, dermatomyositis and other rheumatic diseases, liver cirrhosis, etc. Even if patients with chronic diseases climb mountains, they should climb slowly and do not force themselves to climb to the top of the mountain.

Precautions for mountain climbing

1. Note that it varies from person to person

Although mountain climbing is a good aerobic fitness activity , but it is not suitable for everyone. Before climbing the mountain

It is best to check your health first. If you have heart disease, it is best not to climb the mountain. Because mountain climbing consumes a lot of physical energy and increases the load on the heart, it can easily induce angina pectoris and myocardial infarction.

In addition, patients with epilepsy, vertigo, high blood pressure, and emphysema should not climb mountains. People with arthritis or prone to knee and ankle injuries should not climb mountains.

3. Pay attention to drinking more water

Before climbing a mountain, drink a glass of water even if you are not thirsty. It can not only dilute the blood, but also reduce the lack of water during exercise. When climbing mountains, you should also pay attention to replenishing water at any time. It is best to use sports drinks containing electrolytes, which can reduce fatigue and restore physical strength as soon as possible. Take small amounts many times, drink three large sips each time, drink often, and don’t wait until you are thirsty. It is best to bring two types of water with you when climbing mountains in summer, one is physiological saline. Another vitamin-based water. Both of these can be made at home. Normal saline is just adding an appropriate amount of salt and glucose to a bottle of water. Vitamin-based water is an effervescent tablet with vitamins added in the bottle, which is very convenient.

4. Pay attention to the rhythm of climbing

Your pulse during mountain climbing should always be within your own aerobic fitness target heart rate, 170 minus your age (do not exceed 180 minus your age). Once it is slightly faster You should stop and let your pulse slow down before climbing. You can stand briefly for 1 or 2 minutes before climbing. You can also rest for 10 to 20 minutes. Be careful not to sit down immediately. You should stand for a while and then sit down to rest. Be careful not to lie down and rest, but also wear clothes to prevent catching a cold. Especially when climbing mountains, you must maintain your breathing rhythm and take big breaths. . Furthermore, when climbing a mountain, you should climb evenly, not fast and slow sometimes. Maintaining an even speed for climbing is also a good way to maintain your physical strength.

5. Essential medicines for Mountain Climbing Prevention Department

Rendan, Fuxiang Zhengqi Water, Fengyoujing, 999 Piyanling, Yunnan Baiyao Spray, Shangxian Analgesic Ointment, Snake Medicine, etc. wait.