More and more people climb mountains during holidays. Some people climb mountains with a relaxed and playful attitude, while many people climb mountains as a fitness activity. In particular, some elderly people enjoy it, and some even reach the point of not climbing heart itching for a day. However, experts remind that it is often found clinically that mountain climbing makes people ruddy and healthy, but also wears thin soft tissue and hurts the knee joint.
Mountain climbing has become a part of life
As the saying goes, "old legs decline first," as long as the legs are strong, people can run, jump and walk. As far as foot training is concerned, mountain climbing is really good, 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. They go to the nearest mountain after work and walk in the suburbs on weekends. Many people even regard it as an integral part of their life. In the most famous Xiangshan mountain in Beijing, many old people take a bus to climb it for one or two hours every morning. What's more, there are many old people who come two or three times a day after climbing it in the afternoon.
In South Korea, mountain climbing is almost national identity. According to a survey released by the Korea Mountaineering Support Center, 43.5 percent of men and 35.6 percent of women choose mountain climbing as their daily leisure. Nado Mountain, a suburb of Seoul, South Korea, attracts more tourists each year than the Grand Canyon. In a country known for its pressure-cooker schools and 60-hour workweek, mountain climbing has become a place for koreans to tone down their bodies, get away from their daily worries and socialize with friends.
Four misunderstandings are harmful to health
Mountain climbing has many benefits, but there are also many hidden dangers behind it. Sister Li got plantar fasciitis from climbing every day. Doctors say not having professional gear, proper posture or climbing too hard can have the opposite effect on your health.
Too casual, not planning. Many people think that the mountain is very familiar, the altitude is low, there will be no problem, so do not plan to go into the mountains. The wear of ankle joint, metatarsophalangeal joint, plantar fascia and soft tissue is greater in mountain climbing. 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.
A mountain without preparation. Some people want to save trouble, do not bring food and water, do not wear climbing clothes casually into the mountain, think less than a day down, there will be no problem, but encounter physical fatigue, low blood sugar when dumbstruck.
Too much speed. Some people are too competitive to feel that climbing will climb to the highest peak; Others pursue intensity and speed, feeling that only wheezing is enough exercise performance. But climbing mountains is about fitness, not winning. No matter who you are, exercise gradually, too much intensity is counterproductive. "Three high" people and people who originally had cardiovascular and cerebrovascular diseases, if they are too competitive and pursue time and speed when climbing, so that they are too tired, they may induce myocardial infarction or pulmonary embolism, or even sudden death.
Bad posture. Incorrect mountain climbing posture, speed and rhythm can cause damage to the knee joint. When you go downhill, your knees bend and you have to carry the weight of your body and the forward impact, so there's more friction and pressure, which is often a problem. Some people run down the hill so fast that the impact on their knees is five to eight times their body weight. It's like getting half a ton of blows thousands of times.
Go up and down the mountain in the right posture
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.
Warm up before climbing the mountain. Before climbing the mountain, we should make full preparations, such as leg stretching, kneading knees, so that joints, muscles, ligaments and so on get preheated. When going up the hill, the upper part of the mountain leans forward, bending over and collecting the abdomen, steadily stepping forward; Landing on the ball of your foot gives you more stability and uses more large muscles to support your body, making it less fatigued. Downhill to slow, turn more to slow down, must not run, jump. Downhill, the upper body slightly convex abdomen bend knees, the center of gravity slightly moved back, the pace should be slow, small and steady stride, such as the front foot to move the center of gravity in the past, should not use knee rotation to replace the plantar turn.
Wear the right clothes and don't carry more than a quarter of your body weight. Shoes to fit, it is best to choose professional sports shoes, hiking shoes, size should be appropriate, sole, toe, heel local do not bear too much pressure; Clothes should be loose, sports clothes and mountaineering clothes are better.
Bring food and water. The best food to contain the three nutrients, such as carbohydrate-rich bread, canned eight-treasure porridge, fatty nuts, high protein lunch meat, dried beans, etc. Drink to prepare mineral water (or cold open, homemade tea) and electrolyte drinks. Need special reminder, diabetics should prepare insulin, wear sugar, beware of hypoglycemia.
Slow down. The speed of mountain climbing is generally about 3 kilometers per hour (slightly slower than walking on flat ground), and the heart rate of exercise is controlled in the range of 60% to 80% of the target rate (people under 40 years old can reduce the age of 180, people over 40 years old can reduce the age of 170). Do not climb for more than 2 hours each time, do not pursue too much exercise, to enjoy the scenery along the way, physical and mental comfort is appropriate.
Moderate frequency. The frequency of mountain climbing should also be controlled. Usually, no more than 3 times a week. If the mountain path is too steep and difficult to walk, the frequency of mountain climbing should be reduced and jogging and fast walking can be used instead.
All in all, climbers of any age should adjust their speed when climbing according to their own conditions. It is best not to climb sandy soil, gravel, pumice mountain, climbing can not grasp the roots or branches of the weak. There is asthma on the way to climb the mountain, can not be forced to climb in, can stop in place, and for 10 to 12 times of deep breathing, until breathing uniform, and then slow forward.