It is said that summer is suitable for secret love and confession, autumn is suitable for arm in arm dating, winter is suitable for staying together until old, and spring is suitable for climbing mountains and enjoying the scenery. It’s very pleasant to invite three or five friends to listen to birds and enjoy spring in the mountains at the weekend~
As an outdoor activity suitable for all ages, mountain climbing is loved by many people. As an aerobic exercise, it is good for the body, such as——
① protect cardio cerebral vessels
Mountain climbing exercise can clear cholesterol deposited on the blood vessel wall, prevent arteriosclerosis, and reduce the incidence rate of cardiovascular diseases.
② sweating and excreting toxins
Sweating during mountain climbing can discharge some wastes in the body and on the body surface, give the body a clean-up, and exercise the sweat gland system.
③ improve lung function
Walking in the mountains with fresh air is beneficial to maintain the elasticity of lung tissue, improve the ventilation and ventilation functions of lungs, and increase the oxygen absorption capacity.
④ promote mental health
Climbing mountains means getting close to nature. It can make people forget all their troubles and cultivate their mood. In addition, mountain climbing can exercise our will, increase self-confidence, and promote mental and psychological health.
⑤ make your feet flexible
The road in the mountains is bumpy. Walking through it is beneficial to improve the balance function of the human body and enhance the flexibility of the limbs. Frequent mountain climbing is conducive to preventing osteoporosis and delaying bone aging.
⑥ improve human immunity
Regular mountain climbing exercise can improve the immunity of the human body, reduce colds and diseases such as tonsillitis, pharyngitis, tracheitis and pneumonia secondary to colds.
There are many advantages of mountain climbing, but because the time is long and the amount of exercise is large, there are also many things to pay attention to. .
① wear comfortably
Shoes should fit your feet. You’d better choose professional sports shoes and mountaineering shoes. Don’t put too much pressure on the sole, toe and heel. Clothes should be loose, especially sportswear and mountaineering clothes. If necessary, prepare knee pads.
② be fully prepared.
One is to warm up the mountain climbing. Before climbing, you should make full preparations, such as leg stretching and kneading to warm up joints, muscles and ligaments.
The second is water and food. In the process of climbing, people will sweat, consume physical strength, and easily get tired and weak, so they need to supplement water and energy.
The third is emergency medicine. Such as wound bandages, Yunnan Baiyao, mosquito bites, etc. Many people may be sprained or bruised during climbing, so it is necessary to prepare.
The fourth is sunscreen preparation. Before going out, you’d better wear sunscreen, and then wear long clothes, long sleeves, hats and sunglasses to reduce the harm of ultraviolet rays to the human body.
③ correct posture
When going up the mountain, the upper body is relaxed and tilted forward, the knees are naturally bent, and the legs strengthen the back pedaling force, landing on the ground with the sole of the whole foot or the outer side of the sole of the foot, or landing on the front sole of the foot. The stride is slightly smaller and the step frequency is slightly faster. The two arms swing in coordination with the movements of the two legs.
When going down the mountain, the upper body is upright or tilted later, the knees are slightly bent, the heels land first, the swing of the arms is slightly small, and the center of gravity of the body moves down steadily. Don’t walk too fast to avoid falling or pulling muscles too fast.
When the slope is steep, you can go up and down the mountain along the zigzag road to reduce the slope.
④ the speed should be appropriate.
Some people are eager to climb to the top, and will blindly move forward regardless of their own conditions. Excessive pursuit of intensity and speed may induce acute diseases. Climbing should be physically and mentally comfortable, and the breath and speed should be adjusted according to the slope. When you are tired, stop to have a rest and drink water slowly, but don’t rest too long, otherwise your body will catch cold easily when you are cold. You should supplement some energy before moving on.
⑤ take off with caution
Many people will take off their clothes immediately when they feel hot when climbing the mountain, and they will not wear them back after taking off, and then climb to the end with a small amount of clothes, only to find that they catch a cold at home. The best way to climb the mountain is to walk slowly while enjoying the scenery. This can avoid sweating too much at one time. It’s better not to take off your clothes when it’s hot. It’s easy to catch cold if you take off your clothes immediately after sweating.
⑥ times to be controlled
Climbing a mountain requires perseverance in order to play its role. It’s better to control it 1-2 times a week, about 2 hours each time. The number of times should not be too many and the time should not be too long. Otherwise, our health will be damaged. Excessive load on the legs will easily cause muscle damage.
tips: patients with cor pulmonale, cardio cerebrovascular disease, chronic tracheitis, lupus erythematosus, liver cirrhosis, diabetes, hematological diseases, arthritis, gout and other diseases, as well as middle-aged and elderly people who do not exercise often, due to their physical limitations, should consult relevant doctors before climbing to avoid adverse conditions!
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