[Hiking Mountaineering Tips] Four Seasons Mountaineering precautions Daquan Four Seasons Hiking Mountaineering Special Reminder
(1) Mountaineering tips
climbing has the function of Yi Shen's fitness. The forests in the mountains are quiet and the scenery is beautiful. How can we make climbing easier?Experts summarized the Hiking tips:
Do a good health exercise
If the climbing mountains are relatively high or less often participated in the climbing campaign, it is necessary to do some warm -up campaigns before climbing.That is to use 10-20 minutes to do some muscle stretching exercises to relax the muscles of the whole body, so that it will feel much easier when climbing.
Propping bouncing action
When climbing up, you are interested in adding some bouncing movements in each step, which not only saves effort, but also makes people look energetic and energetic.
Don't always look at the high place
Don't always look at the high place when climbing, especially at the beginning of the climbing, because your legs are not used to climbing actions, and it often makes people feel tired.Generally speaking, when climbing up, it is best to keep your eyes at three or five meters in front of you.If the mountain road is steep, it can be used as a "Z" shape to climb, which saves effort.
Dynamic attention
Do nt always think about how high the mountain is, how much time does it take to climb up.If you do nt worry, you can experience the fun of climbing mountain climbing, and you will not miss the beautiful scenery.When you are tired, you can watch the surrounding scenery, you can also sing, divert your attention, and reduce your care.
Nake down the mountain
Going down the mountain must control your own footsteps. Do not rush too fast, so it is easy to hurt.At the same time, pay attention to relaxing the muscles of the knees, which is too tight to put greater pressure on the legs of the legs and cause muscle fatigue.
(2) precautions for Outdoor Hiking in spring
spring flowers bloom again, which is a good time for Outdoor Hiking. Seeking Mei Tao Qing and exercising. When playing, pay attention to the following items:
1.The strength should not be too large
The intensity of mountain climbing should not be too large, and the heart rate is maintained at 120 to 140 times/minute; mountain climbing is an excellent aerobic exercise. Generally, it is advisable to exercise 2 to 4 times a week.According to determination, a man weighing 70 kg, if you climb on the hillside with a speed of 70 degrees per hour for 30 minutes at a speed of two kilometers per hour.The speed is 45 minutes swimming in the swimming pool, or it is equivalent to doing a 50 -minute boring abdominal muscle exercise in the gym.Therefore, the mountain climbing is particularly loved by men who want to reduce weight as soon as possible.
2.Can't eat normal
Appropriate exercise intensity will increase the level of the body's brain insulinine, and brain insulin can inhibit appetite and increase the body's heat production. Therefore, after the mountain climbing, the appetite will often be reduced and the amount of feeding decreases.Studies have shown that in addition to consuming energy during exercise, lactic acid and fatty acid oxidation in the body after exercise, the recovery of the sugar yuan reserves consumed by exercise also requires energy consumption.In addition, the endocrine changes and increased body temperature caused by mountain climbing also make the metabolic rate during exercise higher than before exercise.Therefore, the significance of exercise body shaping is that after one exercise, it will maintain a long period of high metabolism, which effectively reduces the accumulation of fat
3.Drink water first without thirst
It is generally better to choose morning climbing.Pay attention to replenishing water during exercise. Drink more water on the basis of satisfying thirst, or drink 400 to 600 ml of water 10 to 15 minutes before exercise, so as to reduce the degree of water shortage during exercise.Drinks should choose appropriate sugar and electrolytic degrees (and it is best to choose vitamin C) to reduce fatigue and restore physical strength as soon as possible.
4.Warm up and relax
When starting to crawl mountain exercise, you must not increase the amount of exercise as soon as you come up.Usually, do some simple warm -up exercises, and then gradually increase the intensity according to a certain breathing frequency to avoid sudden changes in the exercise frequency during exercise.At the end of the exercise, relax, so as to better maintain the muscle population ability and return the blood to the body from the limbs to the heart.
5.Vitamin "heat supplement"
Due to the large consumption of energy and various nutrients when climbing mountain climbing, in addition to eating enough energy in terms of diet, the supply of vitamins is indispensable. In particularVitamin D.In addition, food should be easy to digest, and eat less foods (celery, leeks, soybeans, etc.) with less crude fiber and gas -producing food. Eat more alkaline foods, vegetables, fruits, kelp, etc., Improve exercise ability.
6.Before climbing, middle -aged and elderly people and patients with chronic diseases should do a comprehensive physical examination to avoid accidents.
7.You should understand the climate characteristics on the mountain and strive to get a reliable weather forecast before climbing.Bring good clothes sooner or later to prevent colds.
8.Avoid climbing when the sky is not bright.The temperature in the early morning of spring, the temperature difference between indoor and Outdoor is very large, and is stimulated by cold air. It is easy to induce heart disease or hypertension, especially the elderly must pay attention.It is best to climb the mountain at dawn after breakfast, or climb the mountain when the temperature is slightly higher in the afternoon.
9.When climbing, we must concentrate, and we must not patronize the scenery.Especially the elderly and weak people should pay more attention to this. Take a 10 -minute rest for half an hour to avoid excessive fatigue.
10.Do not sit on the humid ground and the wind in the rest. You can loosen your collars a little when sweating. Do not undress and pick your hats to prevent the wind from being cold and cold.
11.Take as little luggage as much as possible and make it lightly.For the elderly, we should bring a cane, which is both physical and conducive to safety.When walking on steep slopes, it is best to take the "Zhi" shape route so that the slope can be reduced.Don't go down the mountain too fast, let alone run, which will cause the knee and leg muscles to withstand heavy tension, which will cause the knee joint or muscle to strain.
In addition, especially remind everyone, the following four types of people are not suitable for climbing:
1. People with diseases in the legs, such as arthritis, osteoarthritis, and osteoporosis.
2. Patients with coronary heart disease, have great physical strength when climbing mountain climbing, accelerate blood circulation, and increase their body burden, which can easily induce angina pectoris and myocardial infarction.
3. Patients with epilepsy, once epileptic seizures are dangerous.
4. Patients with dizziness are easy to fall.
(3) precautions for Outdoor Hiking in summer
1. Walking together, you can help each other and take care of each other.Luggage is less and light, but be sure to bring some common medicines.
2. Copy the situation of all aspects of the regional aspects required before departure, their physical condition (such as those with lower limb vascular disease, Skin ulcer, and flat foot disease should not be treated on foot) and the climate conditions at that time.
3. When Hiking in the warm areas, it is best to avoid the hottest time from 11 am to 3 pm to do a difficult climbing campaign. It really needs to continue to move forward.Hats, prepare enough water to avoid heat stroke.Relaxation should be appropriate.Water is best to clear tea and water, add some salt appropriately.Clear tea can quench thirst, and salt can prevent excessive sweating and cause insufficient salt in the body.
4. To master the walking speed, usually the two ends are slightly slower, the middle is slightly faster, starting slowly, and then speeding up.It should be rest once on the way, usually at noon.A rest place should be avoided in the sun and low -lying and humid places.
5. To ensure sufficient sleep time and nutritional supplement, do not just eat dry food for a long time, and eat as much fresh fruits and vegetables as possible.
6. The ideal that is ideal when Hiking is to wear special hiking shoes, because this kind of shoes have certain elasticity, but also lightweight, breathable, and non -slip, which can play a moderate buffer role, and can also reduce foot swelling caused by long -distance walking.EssenceIf the conditions are limited, you can also wear half -new and half -old rubber shoes.In case the choice of shoes is not right or the step is not right, there is pain or friction in a part of the foot in the walking, you can stick a medical tape or a single -sided glue on the corresponding part of the shoe. Under normal circumstances, under normal circumstances,This can prevent baking.
7. If it is a long -distance hike, it is best to conduct several adaptive training before departure to gradually increase the amount of exercise to enhance endurance.When walking, use your feet to the ground, moderate force to keep your body balance.
8. Wash your feet with warm water after walking every day to relieve fatigue.When there are blisters in the feet, you can use a needle (first use alcohol cotton ball or burn it on the fire) to the perforation to lead the water, and then apply red potion to prevent infection.Remember not to tear down the Skin, this is easy to infection and will aggravate the pain of the feet.
9. Hiking up the mountain, the body must be leaning forward slightly; climbing the glyphs of the steep hillside should be taken; when the mountain is down the mountain, the body should lean back later to relax the lower limb muscles to avoid the waist and leg soreness.
10. Hiking travel should determine the daily itinerary according to your physical conditions, usually 415 kilometers per hour.For each way, you can choose to rest for 15 minutes to restore your physical strength.
11. There is also some fun around the far road.Do not go often on the same way, you may wish to go around and look at the surrounding environment, because of the different climate and season, there are different changes.Sometimes you might as well stop and observe, maybe new discoveries.
12. In addition to the above -mentioned outdoor products, the personal costumes of walking on footsteps. In addition to the above outdoor products, it is important to have a pair of shoes that you think are comfortable and easy to travel. The soles should not be too thin. Do not wear new leather shoes.
(4) precautions for climbing in autumn
The mountain climbing in autumn is both elegant and fitness, but some measures should be taken before climbing to protect yourself.
1. Check your body before climbing.Especially in Chinese and elderly, patients with chronic diseases must do a comprehensive physical examination to avoid accidents.
2. Learn about the mountain climbing route in advance, plan to rest and dine locations, and it is best to have acquaintances to lead the way to prevent blindly in the mountains.
3. You should understand the climate characteristics on the mountain and strive to get reliable weather forecast before climbing.Bring good clothes sooner or later to prevent colds.
4. Do not sit on the humid ground and the wind in the rest of the rest. You can loosen your collars a little when sweating. Do not undress and pick your hat to prevent the wind from being cold.
5. It is necessary to do some warm -up exercises before climbing. When climbing, the thought must be calm and the movement should be slow.Especially the elderly and weak people should pay more attention to this. Take a 10 -minute rest for half an hour to avoid excessive fatigue.
6. Mountaineering is not for competition, just for fitness or amusement.Therefore, do not care about speed, just ask for gallopes.Or along the stone -level escalator, or finding the tree -lined path, walk slowly, watch the scenery, view the monuments, talk about travel while talking, and make fun.
7. Try to bring less luggage as much as possible.For the elderly, we should bring a cane, which is both physical and conducive to safety.When walking on steep slopes, it is best to take the "Zhi" shape route to climb, which can reduce the slope.
8. When climbing up, you are interested in adding some bouncing movements in each step, which not only saves effort, but also makes people look energetic and energetic.
9. Do not walk too fast down the mountain, and you ca nt run. This will make the knee and leg muscles feel the heavy tension, causing the knee joint or muscle to strain.
10. When climbing, it is necessary to prevent waist and leg sprains from time to time. Therefore, every time you rest, massage the waist and leg muscles to prevent muscle stiffness.
(5) precautions for Outdoor Hiking in winter
1. Before exercise, make full warm -up preparation.Generally speaking, when you feel that you start to sweat, you should say that the warm -up has been done.Heating can be used by some indoor sports equipment, or you can warm up outdoors, such as small steps of jogging.
2. Wear clothing should be layered.Many people think that Outdoor exercises can only wear sportswear, the reason is that exercise will not be cold.However, when the human body generates a lot of calories in exercise, it is only the middle section, and it is very vulnerable to the external temperature.Therefore, when resting and exercise, clothing should be added in time.
3. Replenish water in time before and after exercise.The water required for Outdoor exercise in winter is as many as summer, and the water you drink 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 to go out to exercise. This is an unscientific approach, because it contains caffeine, which can cause the human body to lose water and be the most taboo drink before exercise.
4. Keep warm.The most important thing for Outdoor outdoors is to keep warm.It is best to wear a gentle waterproof and cold -proof and cold -proof and cold -proof gloves, hats, scarves, cold -proof shoes, hiking shoes.This can prevent it from slipping on ice and snow, and it is conducive to mountaineering.At the same time, you should also bring a few more cold -proof services.Do not use cotton underwear with poor sweat performance.
5. Skin care.In winter, the temperature is low, dry and windy, and the surface of the Skin has more water loss.You can bring some oily Skin care products to prevent rough Skin and cracking.The ultraviolet rays in winter are also strong, and sunscreen can be prepared accordingly.
6. Protecting the eyes.Make a Sunglasses should be prepared to prevent the sun's reflection from stabbing the eyes.Under possible circumstances, avoid wearing Contact lenses.
7. Anti -slip.When walking on the ice, the knee should be slightly flexed, and the center of gravity of the body is leaning forward, so that it is not easy to fall.Ice and snow tools should be selected according to the specific situation.
8. camera battery insulation.The battery in the camera cannot take pictures normally when it is low, so you should bring an extra battery for later use in a close -fitting pocket.If you encounter a low temperature, install the battery with a temperature into the camera and then use it.
9. During climate mutations (such as protruding winds, suddenly decreased in temperature, etc.), it is best to stop outdoor activities and take emergency measures.Because when the snow is filled, it is easy to lose the direction.Absolutely avoid single -person activities, such as taking water alone.
10. Diet.Drink plenty of water and eat more fruits.Because of dryness and cold, you often feel thirsty, but drinking too much water will feel inconvenient in outdoor activities. Carrying your throat tablets at any time can relieve the feeling of thirst.Eat more high -energy food.
11. Anti -frostbite.In winter, the temperature is low, the finger, the foot, and the face are the parts where the frostbite is easily frostbite. Once it feels numb or frostbite, you should return to the room in time, and gently friction with your hands to relieve it.
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