Common sense on foot

1. What are the necessary common sense for hiking in the wild?

Editor's note: Walking on foot is not just a leg exercise, but a whole-body exercise.

Healthy body and good physical reserve are one of the most important conditions for hiking. Below I will give you a detailed introduction to some common sense that you need to master in hiking for your reference.

Hiking refers to completing the crossing mileage from the starting point to the end point mainly by walking in the hiking area. Outdoor activities that may cross mountains, jungles, deserts, snowfields, streams, canyons and other terrain.

It requires high comprehensive skills in the field, and integrates mountaineering, rock climbing, drifting, upstream and field survival. Crossing personnel must have good physical quality, stable psychological quality and moral standard, and team spirit of helping others.

For a successful crossing, the crossing plan should be carefully customized before the trip, and the area to be crossed on foot should be known, including weather, terrain, difficulty, risk factor, required equipment, food, medicine and so on. Hiking is full of knowledge, exploration and unpredictability, so hikers must master the knowledge and skills related to field survival in order to cope with the ever-changing field situation.

Hiking through alpine jungles, desert wasteland, snowy glaciers, canyons, plains, mountains, the Great Wall, ancient roads, grasslands, lakes and rivers. Healthy body and good physical reserve are one of the most important conditions for hiking.

There are no shortcuts, so you must make a physical training plan that suits you and gradually improve your endurance, strength and weight-bearing walking. Physical endurance training can be obtained by swimming, mountain climbing, long-distance running and cycling, and strength training can be obtained by doing push-ups, lifting dumbbells, sit-ups and pull-ups every day. Basic Principles and Essentials of Hiking Walking is not only a leg exercise, but also a whole body exercise. Pay attention to balance your body and adjust your pace by swinging your arms.

To control the rhythm, the best walking speed is to walk without breathing, the pulse should not exceed 120 beats/min as far as possible, the back should be heavy and stiff, take a deep breath with the abdomen, all the soles of the feet touch the ground, and move from heel to toe. Always walk at your own pace, don't be fast or slow, and try to keep a constant speed. At the beginning of hiking, you can slow down a little and let all parts of your body warm up first, so there is an adaptation process. It takes 5- 10 minutes to speed up your pace. From a safety point of view, players should keep a reasonable distance, usually 2-3 meters, to avoid people stopping for various reasons, such as tying their shoes, taking off their clothes and drinking water. , suspended players and advanced players will not affect each other. Generally, the advancing players cross from the left, and when they meet other oncoming teams, they also pass politely according to my right and his left. Generally, the safe distance between the suspended personnel and the team shall not exceed 10 minutes or 200m during the day, and must be within 5min or 20m at night.

In walking, we should form good habits and concentrate on walking. Don't laugh while walking and sing loudly while playing. This will not only distract other players' attention, but also consume our physical strength unnecessarily. When walking uphill, the center of gravity should be in front of the soles of your feet and your body should lean forward slightly. When going downhill, the center of gravity should be placed on the palm of the hind foot, and at the same time, the center of gravity should be lowered, and the body will droop slightly. Whether going uphill or downhill, you should take a zigzag shape for slopes with large slopes, and try to avoid going straight up and down. This is a relatively safe way to walk. When going uphill or downhill, you must try to pull stones, branches and vines with your hands and have a look.

Players often fall down and get injured because they are pulling withered and rotten branches and vines, which leads to accidents. The rest principle of walking should also pay attention to methods, generally combining length and length.

Generally, the short rest on the way should be controlled within 5 minutes as far as possible. Don't take off your backpack and other equipment, mainly stand and rest, and adjust your breathing. Take a rest every 60-90 minutes, and the rest time is 15-20 minutes. Take off all weight-bearing equipment such as backpacks, stand and adjust your breathing for 2-3 minutes before sitting down. Don't sit down and rest as soon as you stop, it will increase the burden on your heart. Can * * each other's legs, waist, shoulders and other muscles.

Remember: rest is positive and positive, not just lying down. When I walked 100 km, I walked in a group of six people, including Indians and Inoue, that is, I took the principle of taking the initiative to rest and relax on time, and all the walks of 100 km were completed.

When hiking, you should bring enough drinking water, about 3 liters per person per day, which will increase or decrease according to the weather. If there are streams, lakes and rivers supplying water on the way, we should first observe the pollution of the water source, whether there are human and animal activities, whether there are animal carcasses lying by the water, whether there are feces and caterpillars pollution, and whether it is black and smelly. According to the observed situation, methods such as precipitation, filtration and separation should be adopted before drinking.

Under normal circumstances, it is best to wipe your lips with a small amount of water drops first, and then drink it after 3-5 minutes until your lips are numb, itchy, odorless and tasteless. The water replenished from other places should be boiled for five minutes if possible.

Drink water in small quantities and many times. Drinking water is also active. Don't wait for thirst to drink water passively. It is better to drink two or three sips at a time. If you are too thirsty, you can stay for a short time and increase the number of drinks. If you drink too much water at a time, you will not waste precious water, but will increase the burden on your heart.

The best supplementary water consumption for outdoor sports such as hiking is 250CC/ 15min. Normal walking time, urination should also be 4 hours/time. You can know the symptoms of dehydration by observing the color of urine.

The urine is dark yellow, slightly thirsty, and the normal pulse rate is mild dehydration. The urine is dark yellow, the oral mucosa is dry, thirsty, and the pulse rate is fast but weak, which is a moderate dehydration symptom.

The symptoms of hypertonic dehydration are anuria, pale skin, shortness of breath, thirst and lethargy, and a fast and weak pulse. The answer comes from the extreme outdoor network official website.

2. What is the hiking knowledge?

You can observe and learn a lot of useful things along the way, increase your knowledge, exercise yourself, and cultivate the spirit of hard work, perseverance, overcoming difficulties, courage to struggle and unity and cooperation. If you can master the walking skills and techniques in hiking, you will feel relaxed and happy during the trip.

The core of hiking skills is how to maintain physical strength. Experience has proved that long strides are not as short as short ones, which can not only save physical exertion, but also facilitate rest. The posture of walking should be that the body leans forward naturally, and the hands should not swing to both sides, but swing back and forth. Excessive swing not only needs to increase the strength to maintain the center of gravity, but also disperses the forward inertia, which is easy to cause fatigue. It is best to follow the ground with your feet, and then gradually shift your center of gravity to the forefoot through your arch. Walking shoes are very important. They should fit lightly and the soles should not be too thin. Choose a smooth road. During the break, loosen the shoelaces and raise the foot pads to promote blood circulation. It is best to wash feet with hot water before going to bed, which is beneficial to eliminate fatigue. People who don't walk often walk more, and their feet are prone to blisters. If there is a blister, you can pick it out with a sterilized sewing needle, release the effusion and put it in clean thread or hair to prevent infection.

The answer comes from the extreme outdoor network official website.

3. What is the common sense of hiking?

Hiking is undoubtedly the best choice to better appreciate the natural scenery, exercise and enjoy the body and mind at the same time. However, for your own safety, you must pay attention to the following points.

1. It is best to go together, at least three people, and help each other and take care of each other on the way. But it's best not to have too many people, otherwise it will interfere with each other and make it inconvenient to move. Luggage belt eats less and is light, but he must take some common medicines.

2. Personal clothes for hiking In addition to the basic items mentioned above, it is very important to have a pair of shoes that you think are comfortable to wear and convenient to travel. The sole should not be too thin, and it is forbidden to wear new leather shoes.

3. Before you leave, you should know all aspects of the area you need to pass, your physical condition (such as vascular diseases of lower limbs, skin ulcers, people with flat feet are not suitable for hiking) and the climatic conditions at that time.

4. To master the walking speed, it is generally slower at both ends and faster in the middle. Start walking slowly and then speed up in a few days. You should have a good rest on the road every day, usually at noon. Rest places should avoid direct sunlight and low-lying and humid places.

5. When hiking in summer, avoid the hottest time 165438+ 0: 00 am to 3: 00 pm, put on a straw hat and fill the kettle with water to avoid heatstroke.

The answer comes from the extreme outdoor network official website.

4. What is the common sense of outdoor hiking?

1. On unstable rocks, try not to stand and bend down to reach someone your weight. To lean back, put your hands as close as possible to the action line of the leg pedal, or there are dense trees or hands behind you to fix yourself; Or a rope.

2. Try not to shake hands with two people and pull people from the bottom up; Hold each other's wrists. 3. Try not to climb with dead branches or weeds or branches smaller than your thumb. You can only climb with the pull of a branch bigger than your thumb.

4. Try not to use branches thicker than your wrist as a horizontal bar, and the bent branches will rise or fall, which is easy to break; Use a branch thicker than the wrist, or try to be close to the root of the stressed branch (close to the trunk). Try not to climb with the help of rocks higher than your head, and you can't judge whether they are solid or not. It is extremely dangerous to hang your life on rocks you don't understand; Fix it at three o'clock first, verify it with the strength of a limb, and then act.

6. Try not to climb the hillside with more gravel, snow and ice, and easy to slide, and the adjacent players are too close; Leave a distance of 2 people more than usual to prevent the people below from being injured. 7. Try not to go downhill on the slippery hillside, the time interval is too short; Wait until the person in front is safe to the end, and the person behind can go down the mountain; If conditions permit, the person in front can protect the person behind.

8. Try not to let mud, plant leaves, water, snow and other substances that reduce the coefficient of friction fall on your mountaineering sole; With these substances, when you climb a huge rock, you can only climb two-thirds of the original slope at most, otherwise your feet will slip. 9. On the steep hillside, when you are exhausted and carrying heavy luggage, try not to lean back and rest too quickly; If you are tired, you'd better stop and don't straighten your waist. Turn back to the mountain and rest straight.

Avoid leaning back and rolling down the hill. 10, when drilling in the jungle, try not to be too close to the front and back, and the bounced thorns are easy to stab the eyes; Keep your head down with a hat brim, or protect your eyes with a trekking stick.

1 1. When drilling in the jungle or Shilin, try not to bow your head, your head will pass, and your bag and ass will not pass; Squat, bend, bow, stretch your arms and crawl forward; Then look forward and wait until your hips pass before you can look up, straighten your waist and stand up. 12, try not to step on the grass, you can't see the actual narrow path below; Strive to cross or bypass the past; Otherwise, you may fall down the hill or fall into a deep pit.

13. Try not to be a pioneer in summer and autumn, unless you can startle the snake, or you are alert and good at finding snakes on the road, and there are ways to deal with them. 14, try not to go up the mountain alone, if you want, always make road signs; I can't. return

15, try not to call 1 10, etc. Because their understanding of mountains is far less than that of donkey friends who often climb mountains. You can call them.

Don't panic if there is no phone. In the mountains, in spring, summer and autumn, normal people don't sleep, eat, freeze or be hungry all night.

All you have to do is go down the canyon. 16, try not to jump continuously for a long time unless you often do this kind of exercise; If you take part in this activity, it is suggested that you try to use hanging jumping, or support the lower part with a trekking pole and then hang your body to jump down, which reduces the height, reduces the impact force and avoids knee joint injury.

At the end of the day, you may jump a third less than your traveling companion. 17. Try not to wade across the river when the water level exceeds the crotch after heavy rain.

Fire and water are ruthless, and it has nothing to do with your swimming level. If you have to cross the river without ropes and other equipment, you should try to choose a place where the river is wide and shallow and the bottom of the river is gentle, find a big stone to hold in your arms, lunge against the current, don't lift your feet, and slowly move across the river against the bottom of the river.

18. Try not to turn on your cell phone or dial the phone when climbing mountains in thunderstorm weather. God will let you find him. 19. Try not to climb after the rain, and don't cross the geological structure mixed with mud and stones.

20. Try not to hang yourself vertically with an ordinary rope thinner than the little finger; It can only be used as an auxiliary crane. 2 1, try not to climb your own hesitant rocks, but be willing; If you have to climb, you must think of emergency measures. If you miss, you can climb without regret.

22. Try not to slide down the mountain alone on snowy days; It is best for two people to set a rope about 10 meter, and the person above pulls the rope to release the other person from the mountain; Then, the man above slipped down by himself, and the man below protected him with a rope to prevent him from rushing down the mountain; Take turns protecting each other. 23. Try not to look at the scenery when climbing the mountain; You are likely to slip and lose your virginity.

24. Try not to follow the donkey on the road; You should stop at 15 minutes for a few seconds, look around, find a frame of reference and remember more roads. Don't lose it. You don't even know how to get home.

25. Try not to compete with others and yourself when climbing the mountain; In the face of your own incompetence, you should dare to say, "I can't, I want to go around." 26. Try not to suddenly jump into the water to swim and sweat all over when climbing the mountain; Don't face the tuyere, too. It's cool.

27. Try not to drill unfamiliar caves, especially caves with few exits and no reliable friends to watch the door for you; As the saying goes, a wily rabbit has three caves, not to mention people. Remember, safety comes first. 28. Try not to run down the hill with a heavy load. Inertia may cause you to rush down the hill and get hurt.

29, try not to be timid and on steep slopes, with two feet close to the small steps, head downhill; It's very easy to fall back and take the slide down the mountain, which is very dangerous. You can use sideways, squat, and side leg press (side lunge) to move down the mountain; It's safe and fast.

30. Try not to continue climbing the mountain when your legs are shaking, your eyes are dizzy or you have difficulty breathing. You should inform the team leader or tell your friends at once. 3 1, try not to use fire in the mountains, especially open flames; Unless you want to bake yourself into a whole sheep.

Unless you want to climb a mountain, try not to throw rubbish on it. 33. Try not to walk in front or behind the line. At the best time, take the initiative to move the group leader's mobile phone number.

Try not to complain during the activity, because no one forced you or lied to you or begged you to come here.

5. What should I pay attention to when walking for a long time?

Attention should be paid to walking for a long time: to make walking a rhythmic and most natural aerobic exercise, we should also make full use of this rhythmic muscle movement when going up and down slopes to reduce the burden on bones and joints as much as possible.

Especially when going downhill, especially those long-distance downhill, you must use your feet well, so that you can have an immediate effect. Because instead of having a bad effect on bones and joints for a long time, it is better to let the muscles bear more.

There is also a reasonable arrangement of rest time during the trip and timely replenishment of energy. After walking for a considerable period of time or distance, you should have a proper rest.

When resting, you should take in some sugar and water that can be converted into energy immediately, so that your body can be replenished in time, so as to recover your physical strength quickly. You can untie your shoelaces, but you must remember not to take off your shoes before you arrive at the campsite.

Because your feet will swell slightly during a long walk, you will have a rest and take off your shoes. The next road will only make you miserable.

6. What are the knowledge of hiking preparation?

Preparation for hiking means that through long-term and step-by-step weight-bearing exercise, your carrying capacity can be improved to a new level and may meet your travel needs.

Preparation for hiking, physical preparation. People's physical strength is limited and can be trained. Say limited, because I don't want to carry heavy weight; The so-called trainability means that your carrying capacity can be improved to a new level, and you may meet your travel needs through long-term and gradual carrying exercise. Therefore, in order to take the route we expect, the route also needs a certain bearing capacity, so it is necessary to carry out weight-bearing training in the early stage. It is a means to consciously increase one's carrying capacity and improve the outdoor activity ability without harming one's health or bringing too much risk to oneself because of one's weight. GONNA also advocates happy hiking, choosing a suitable and relaxed route, and walking in the suburbs of the city, parks, or cities with no or light load for a few hours can also feel the happiness of hiking. Complete medical bags, waterproof pockets, map information kits and other professional materials are essential, and even life-saving bags are required. Outdoor sports preparation before hiking is a common form of activities around Shan Ye for two or three days, so you usually need to prepare backpacks, tents, moisture-proof mats, sleeping bags, rain gear, headlights (flashlights and spare batteries), medicines (first aid kit, mobile phones (or walkie-talkies, cameras, binoculars and spare batteries, water, food, stoves and fuel, lunch boxes and kettles, maps and spare batteries). Knife; Compass or GPS, hat, spare clothes and shoes and socks; (You can briefly introduce the main outdoor equipment brands and others. , about 15 kg. What we generally call load-bearing capacity is based on this.

The answer comes from the extreme outdoor network official website.

7. What should I pay attention to when hiking?

Compared with other forms of tourism, hiking is most affected by nature and consumes the most physical strength, so we need to pay special attention to several issues: 1. It is best to travel together, at least three people can help each other and take care of each other on the way.

But it's best not to have too many people, otherwise it will interfere with each other and make it inconvenient to move. Luggage belt eats less and is light, but he must take some common medicines.

2. Before you leave, you should know all aspects of the area you need to pass, your physical condition (such as vascular diseases of lower limbs, skin ulcers, people with flat feet are not suitable for hiking) and the climatic conditions at that time. 3. When hiking in summer, avoid the hottest time 165438+ 0: 00 am to 3: 00 pm, put on a straw hat and fill the kettle with water to avoid heatstroke.

4. To master the walking speed, it is generally slower at both ends and faster in the middle. Start walking slowly and then speed up in a few days. You should have a good rest on the road every day, usually at noon.

Rest places should avoid direct sunlight and low-lying and humid places. 5. Ensure adequate sleep time and nutritional supplements, don't just eat dry food for a long time, but try to eat as many fresh fruits and vegetables as possible.

6. It is ideal to wear sports shoes when hiking, because these shoes are elastic, light, breathable and non-slip, which can play a moderate buffering role on the brain and reduce foot swelling caused by long-distance walking. You can also wear rubber shoes. 7. If it is a long-distance hiking trip, it is best to carry out several adaptive trainings before departure, gradually increase the amount of exercise and enhance endurance.

When walking, touch the ground with your feet, exert moderate force and keep your body balanced. 8. Wash your feet with warm water after walking every day to relieve fatigue.

When blisters appear on the soles of the feet, you can puncture the water with a needle (first wipe it with an alcohol cotton ball or burn it on the fire) and then apply mercuric chloride to prevent infection. 9. Go up the hill and lean forward slightly; To climb steep slopes, you should take a zigzag route; When going down the mountain, lean back, relax the muscles of lower limbs, and avoid waist and leg pain.

10. Hiking should determine the daily itinerary according to your physical condition, generally walking 4-5 kilometers per hour. Rest in the shade every time you travel 15 minutes to recover your strength.

1 1. It's also fun to take a long detour. Don't take the same road often, you might as well take a detour and look around, because there are different changes due to different climates and seasons.

Sometimes you might as well stop and observe, maybe you will find something new. 12. Personal clothes for hiking In addition to the above basic items, it is very important to have a pair of shoes that you think are comfortable to wear and convenient to travel. The sole should not be too thin, and you can't wear new leather shoes.

Hiking can undoubtedly strengthen the physique of young and middle-aged people. However, if you don't prepare for hiking, it may be counterproductive. Note the following points: 1. antifatigue

The key to prevention lies in: 1. Correct posture; Second, don't be impatient; Third, learn to walk, take the path instead of the smooth road; Even if you take the road, you will take the uneven roadside instead of the flat center. 2。

Prevent foot foaming. If you feel pain or friction in a certain part of your foot when walking, you can stick a piece of medical adhesive tape or a piece of single-sided adhesive on the corresponding part of your shoes. Under normal circumstances, this can prevent blisters.

3。 Protect against cold and heat.

When hiking in the north, you should bring some clothes with light weight and good cold resistance. If you walk in the vast northern plain and the wind is strong, your clothes should be adjusted in time. Hiking in the south, heatstroke prevention and rain prevention in summer.

4。 Enough is enough to quench your thirst.

You'd better prepare a pot of tea and add some salt before you leave. Green tea can quench thirst, and salt can prevent excessive sweating from causing insufficient salt in the body.

5。 Wash feet with hot water to eliminate fatigue.

6。 Take some common cold medicine, heatstroke prevention medicine and trauma medicine with you, and prepare an alcohol box to soak 1~2 ponytail.