"Wan Fenglin Hotel Reservation" and "Double Ninth Festival" have tips for climbing mountains and enjoying red flowers.

The Double Ninth Festival is coming. Mountain climbing and flower viewing have always been the favorite activities of middle-aged and elderly friends. Overlooking the mountains, blue sky and wilderness, it is refreshing.

Tips for climbing mountains in autumn

First of all, do warm-up exercises in advance. If the mountain you are going to climb is relatively high or you don't usually climb, it is necessary to do warm-up exercises first. It is suggested to spend 10 ~ 20 minutes doing muscle stretching exercises to relax muscles as much as possible. After warming up, people will feel much more relaxed.

Second, increase the bouncing action. When climbing upward, you can add some bouncing movements at each step, which is labor-saving and makes people look full of energy.

Don't always look up when climbing a mountain, especially when you first start climbing. Your legs are not used to climbing mountains, and you will feel very tired when you look up. Generally speaking, when climbing a mountain, you just need to stay three or five meters ahead. If the mountain road is steep, you can climb zigzag, which is labor-saving and safe.

4. Distract. When climbing a mountain, don't always think about how high it is or how long it will take to walk. Take time, Kunming Travel Network, stop and go, and you can experience the fun of climbing mountains. When you are tired, you can stop and look at the surrounding scenery, or you can sing to divert your attention and feel more relaxed.

5. Relax when you go down the mountain. Control your steps when you go down the hill. Don't run too fast, or your feet will get hurt easily. At the same time, we should pay attention to relaxing the muscles of the knee, which will put pressure on the joints of the legs and make the muscles easily tired. (Zhang Wenlong)

Key points of scientific mountaineering:

Protect your lower limbs.

Lower limb climbing is the main method, and knee joint injury is the most common. This is determined by the anatomical characteristics of the knee joint. Limited by the joint capsule, ligament and meniscus of the knee joint. You can only stretch forward and bend back. There are few muscles around, sparse blood vessels and complex structure. When the knee joint is bent, the ligament is slack, and a little carelessness may lead to strain, sprain and strain. Secondly, although the ankle joint area is small, it bears the weight of the whole body, and it is easy to be scratched, bruised or sprained due to sudden plantar varus such as uneven road surface, slippery road and downhill. In addition, too long, too tired, or improper exertion will cause fatigue damage to gastrocnemius.

Injuries of ligaments, fascia, muscles, tendon sheaths and other parts that often occur in climbers are medically called soft tissue injuries. Mainly the tearing and local expansion of microfibers. Once it happens, you should stop your activities and exercise properly, and you can heal yourself in a few days. If there is bone damage, that is another matter.

Exercise, pay attention, and do what you can.

Mountain climbing is undoubtedly a heavy physical activity. When sweating and shortness of breath, the body will lose a lot of water and need to be replenished in time. But many times it is best to drink less water, just like sheep eating grass. Drinking too much water at a time will increase the extra burden on the cardiovascular system.

Be careful when going down the mountain. Don't look around. Most physical injuries are caused by inattention. The so-called "going up the mountain is easier than going down the mountain" is one of them.

The improvement of physical fitness does not happen overnight. For some people who lack exercise, sudden excessive exercise and intense internal heat will reduce the immune function of the body in a short time. This is because the sudden increase of corticosterone secretion will inhibit monocytes from releasing cytokines, which are the promoters of human immune function. Accidental mountaineering, big man wet, dehydration is not capped, mountain wind invades bones and muscles; Maybe on the way home, I feel thirsty, stuffy nose and runny nose. For people who sit in the office for a long time, they have to take preventive measures.

Middle-aged and elderly people should climb moderately.

There is no doubt that the functions of tissues and organs of middle-aged and elderly people have deteriorated. Aging blood vessels are characterized by hardening of blood vessel walls, decreased elasticity and increased brittleness. When climbing a mountain, high-intensity exercise and high calorie consumption require a lot of oxygen supply, which is a burden on the cardiovascular system.