Song Hong, a member of the 2020 Qomolangma Altitude survey team and a national junior mountain guide, warned on Thursday that while climbing can enjoy nature while exercising the body, we must pay attention to the protection of the body, "climbing is also a posture, otherwise it is easy to get injured."
As an outdoor sport, mountain climbing is beneficial to the body in many aspects. It is not only aerobic exercise, but also strength exercise components, and the amount of exercise, exercise intensity can be adjusted according to their own physical strength, physical quality, it can be said that mountain climbing is a more comprehensive fitness role and relatively small risk of exercise.
Many people think that the mountain is very familiar, the altitude is low, there will be no problem, so do not make a plan to set out. Song Hong reminds that mountain climbing on the ankle joint, metatarsophalangeal joint, plantar fascia and other soft tissue wear larger. In particular, wearing thin cloth shoes, sponge shoes and other mountain climbing, or walking on a particularly hard bluestone road, are prone to heel pain, plantar fasciitis and other diseases. Therefore, mountain climbing must be fully prepared.
What do you need to prepare before climbing? According to Song, a professional hiking bag and hiking clothes are essential. There should be enough water, food, mosquito repellent and light in the bag, and the weight of the bag should not exceed a quarter of the body weight. Mountaineering clothes have the effect of sweating to dry quickly, can prevent colds; Trekking poles protect the knees when going up and down hills. "It is also necessary to do a warm-up exercise before climbing, so that their ankles, knees, shoulders and waist joints are open."
People who have traveled to Mt. Huashan and Mt. Huangshan must have seen mountain people walking on the mountain road carrying a heavy burden of over 100 jins, up and down several times a day. These people are strong in their 60s and 70s, and it's because they know how to climb and have the right posture that they don't get into trouble. Song hong said, mountain climbing also has posture. "When going uphill, lean your upper body forward and up, bend your stomach in, and step forward steadily. Downhill, the upper body slightly convex abdomen bend knees, the center of gravity slightly moved back, pace should be slow, must not run, jump. The speed of mountain climbing is generally about 3 kilometers per hour (slightly slower than walking on flat ground). It is advisable to enjoy the scenery along the way and feel comfortable.
Song Hong finally reminded that it is best not to climb sand, gravel, pumice stone mountain, climbing do not grasp the weak roots or branches. When there is asthma on the way to climb the mountain, it can not be forced to climb in. It can stop in place and take 10 to 12 deep breaths until breathing is restored evenly and then slow forward.