What should you pay attention to when going hiking in Xiangshan on May Day?

Mountain climbing equipment requirements

Equipment requirements

1. Personal equipment: backpack, hiking shoes (or non-slip sports shoes), protective gloves, hat Windbreaker, sun hat, sunglasses, sunscreen, plastic bags, etc.

2. Personal food: lunch dry food (bring your own): a small amount of chocolate, biscuits, ham sausage, compressed biscuits, a small amount of salt or mustard, beef jerky, sugar, fruit, the amount of a lunch is up to you Choose a match, 2 liters of drinking water;

3. Personal medicines: cold medicine, Huoxiang Zhengqi Pills or berberine, Fengyoujing, bruise medicine, hemostatic patches, etc.;

4 , Collective medicines: first aid medicines, iodine, bandages, freezing sprays, essential oils, bruise medicine, hemostatic patches, etc.;

5. Collective equipment: 30-meter mountaineering webbing, car, walkie-talkie, garbage bag etc.;

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Notes on mountain climbing

1. Notes vary from person to person

< p> Although mountain climbing is a good fitness activity, it is not suitable for everyone. It is best to check your health before preparing to climb mountains. If you have heart disease, it is best not to climb mountains. Because mountain climbing consumes a lot of physical energy, blood circulation is accelerated, which increases the load on the heart and can easily induce angina pectoris and myocardial infarction. If you really want to climb a mountain, be sure to go with others, find some hills with small slopes and climb slowly. It is best to take several breaks along the way and bring first aid medicine to prevent coronary heart disease. In addition, patients with epilepsy, vertigo, high blood pressure, and emphysema should not climb mountains.

2. Pay attention to the sun before going up the mountain

Since your eyesight is not good, going out to exercise in the dark can be dangerous. Morning is the time when the temperature is the lowest of the day. The temperature difference between indoor and outdoor is very large. Being suddenly stimulated by cold air can easily cause vasospasm and induce angina pectoris or myocardial infarction. So it’s better to go hiking after breakfast. When hiking, be sure to dress warmly and wear shoes that fit your feet. It is best to wear lightweight, non-slip travel shoes.

3. Pay attention to drinking more water

Morning is the time when the blood viscosity of the human body is the highest, and it is also the peak time for cardiovascular and cerebrovascular diseases. Before climbing a mountain, drink a glass of water even if you are not thirsty. It can not only dilute the blood, but also reduce the lack of water during exercise. When climbing mountains, you should also pay attention to replenishing water at any time. It is best to drink drinks containing appropriate sugar and electrolytes, which can reduce fatigue and restore physical strength as soon as possible.

4. Pay attention to gradual progress

Before climbing a mountain, you should do some simple warm-up activities, and then gradually increase the intensity according to a certain breathing rate to avoid sudden changes in breathing rate during exercise. The height and time of climbing should be determined according to your physical strength and daily activities. The slope should not be too steep, the time should not be too long, and the speed should not be too fast, as long as there are no adverse reactions in the body and no obvious asthma. If you feel tired, or have palpitation, chest tightness, sweating, etc., you should stop exercising immediately and rest on the spot. Do not force yourself to continue.

5. Pay attention to prevent falling

If your legs and feet are not very flexible, it is best to use a crutch when climbing, and pay attention to leaning forward. Also avoid areas with snow to prevent sprained feet or slipping.

6. Be careful not to get lost

When climbing mountains, you should choose routes with more people, avoid cliffs and paths full of thorns, and don't go into untraveled forests. Don’t go up the mountain too early and don’t go down too late. If possible, it is best to bring communication tools such as mobile phones to facilitate communication with the outside world in case of an accident.

7. Pay attention to scientific rest

The rest during the mountain climbing should be a combination of long and short, more short and longer. Short breaks should be limited to less than 10 minutes, and rest should be done while standing. A long rest can be within 20 minutes, but do not sit down immediately. Stand for a while and then sit down to rest. When resting, you can massage the muscles of your legs, shoulders, neck and other parts by yourself or each other. Be careful not to lie down and rest, but also wear clothes to prevent catching a cold.

8. Avoid local massage for sprains

When an acute sprain occurs while climbing, avoid local massage or hot compress. It is best to apply cold compress for 20 to 30 minutes, which can reduce swelling and relieve pain. .

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Mountain Climbing Sutra.

1. Go uphill. Try to exert as much force on the heel as possible. The heel will naturally be at the person's center of gravity, so the weight of the body can be distributed on the legs and even the waist. This saves about 1/3 of the effort compared to climbing a mountain with the balls of the feet. Use the balls of your feet to climb mountains. It is equivalent to making the calves exhausted and leaving the thighs idle. There are often rocks, stone ridges, etc. protruding from the slope. Step on it with your heels. If the slope is relatively flat, try to land on the soles of your feet. The second tip for walking uphill is to straighten the supporting leg every time you step and change legs, and let the joints snap. In this way, the load-bearing weight of the legs can be distributed to part of the psoas muscles. Don't bother to move your legs. It allows people to rest one leg for 0.3 seconds with every step they take. Anyone who climbs a hill using only the balls of his feet without straightening his knees is deliberately tempering his will.

2. Hands should be used whenever hands-free help is available. Use your hands to ease the stress on your legs. When climbing a mountain, your hands are mostly idle and you have already recuperated your strength. When you can use your hands a little, you should put your forelimbs on the ground and use force. Why are four-legged animals better than humans at climbing mountains? Because they distribute their strength evenly.

I guess animals must find it strange to see people walking upright up mountains. This is an acrobatic posture. When climbing a mountain. As long as the slope exceeds 45 degrees, use both hands and feet, which saves effort and is effective. It is not inelegant and is considered a return to simplicity.

3. When climbing, you can have a bit of a straight face. Stepping out in a figure-eight pose makes it easier to put weight on the heel, and also reduces the angle between the top of the foot and the calf, making the tendons more comfortable. I found that the fellows who carried heavy loads up the mountain (carrying dung, water, etc.) were a bit out of shape. Although they did not walk very fast, they did not stop. Every time they took a step, their knee joints straightened, as if they were taking a step.

4. When climbing a hill, you can use your palms to press on the lower part of your thighs to help. In this way, firstly, the arms and legs form a torque to transfer the arm force to the legs; secondly, the pressure of the hands helps the thigh muscles to compact and exert force. When you press one leg and lift the other leg, you will feel like you are pressing a stone and you can borrow force.

5. You can take a big breath when climbing a hill. It doesn't matter if you breathe more exaggeratedly. The more air you inhale, the better. It can strengthen the function of the lungs and heart, so that the cells in the muscles of the whole body can work more fully. It is best to use deep abdominal breathing, so that the lung lobes are completely expanded as if they reach up to the throat and down to the pubic area. The air in the mountains has few impurities, and the circulation of clean oxygen in the body is equivalent to an internal bath. If the weather is cold, you can place the tip of your tongue against the front of the roof of your mouth and let your tongue warm the cold air first to avoid choking on a sip of cold air.

6. Using sticks can also reduce leg strength when climbing. A person with two legs cannot climb as well as a person with four legs, but a person with three legs on a stick is better than two legs. A short stick (the distance between the hand and the ground) is better, and the hand can support it, so that the stick can be as strenuous as the leg. A long stick will work, as it will hold up the grass, but it will take more effort on your arm to move than a short stick.

7. Keep your head up properly when climbing. This is not contempt of difficulties.

8. It’s best to wear hard-soled, high-waisted leather shoes when hiking. The hard soles are not afraid of rocks catching your feet. You can stretch your feet even when walking on rocks, and your toes will not hurt even if they are kicked against rocks. The high waistband has a protective effect and connects the foot and calf more flexibly. Casual shoes are not suitable for climbing. The soles of the shoes are almost as light as the soles of your feet. If you hit the shoes, it will hit your feet. If you accidentally kick a stone, it will be like a stone hitting your toes.

9． If you feel hot, take off a layer of clothing. Because the heat consumes physical strength, and it is very easy to catch a cold when the wind blows through your sweaty clothes. Even in the northern winter, it is sometimes too hot to wear a shirt when climbing mountains. Even in the summer, you need to wear tight clothes in the wind. Don't be afraid of the trouble of taking it on and off. The comfortable skin feeling will reduce the irritability and tension when climbing.

10． Wear gloves when climbing wild mountains. When you are approaching the top of a wild mountain, the road is often very narrow or there is no road. When it is full of thorn bushes, you have to use your hands to open the branches. Gloves can prevent your hands from being scratched by thorny branches. When encountering steep slopes, gloves are equivalent to shoes. ah. The more summer comes, the more you need to prepare gloves. The "thorn bushes" (thorn bushes) in summer are much denser than those in winter.

11. About the trails in the mountains. Walking on a mountain without trails is time-consuming and laborious. Finding a way when climbing is like looking for a mentor. There must be a trail in the following situations: there must be a path left by the line checker under the electric wire that goes over the mountain ridge; the same is true for places where optical cables are crossed; if there are weir fields, charcoal kilns or small scenic spots (towers, springs, etc.) in the direction you go, Monuments, tombs, etc. must be accessible by paths. For a boat, the path depends on the mountain conditions, and it is often not suitable to lead in the direction you want to go. It may go around half of the mountain, or even sometimes in the opposite direction.

12. Trails don’t suddenly disappear. Once it suddenly disappears, you probably went the wrong way and have to retrace your steps. Check carefully where the path turns. Don't walk hard. Even if you climb directly to the top of the thorn bush, you will lose the smart exercise of climbing. Sometimes the path will have forks of the same width and width. Maybe it is a temporary fork but not far away and then merges, maybe it is really a divergence. At this time, you must judge based on the mountain, and even pick one and try it for a few hundred meters.

13． It takes a lot of trouble to ask fellow villagers about mountain roads. Where to turn from the previous fork, what signs are there, how many miles away from the previous fork, for example, at which fork or where can you see the target, how long is the road from the last fork to the top of the mountain, etc. etc., the finer the better, remember it. It is best to ask one or two more fellow villagers to enrich or correct the information.

14. Be sure to find north and identify it before going up the mountain. Generally, you can see the top of the mountain you want to climb from the village. Look at the angle between the two and the north. Gain a clear sense of direction as you move forward. Always look for north when traveling, and roughly estimate the angle you have turned when turning. In the mountains, people's sense of direction is often wrong. Sometimes they find that the sun is in the "north", but the sun is not wrong. You have to believe it even if you don't want to believe it.

15. When you get lost down the mountain, just walk along the ditch. You can go downhill along the small ravine to reach the big ravine. There must be a road leading to the big ravine. You may not be able to get back to your starting point, but you will not be in danger. Especially when it is dark or foggy, going downhill along the ravine is the safest way.

16． When going down a steep slope, you can rub your butt against it without getting chills. Generally, when going down a steep slope, you should walk sideways, with your center of gravity slightly behind you, steadying one foot and then moving the other. Walking backwards with my back on my back, the view is not good, and it is too slow. You might as well sit on your back and walk, that is, rub your butt and move your hands, which is safe and fast, and requires less pants.

17. Taking two steps at a trot when going down a small slope is most efficient. When going down a small slope, take small and tight steps, that is, the steps are small and the cadence is high. You can even trot for a few steps, because using your strength to "brake" is a waste and your feet will be nervous.

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Mountain Climbing Memo

People living in bustling cities have long been familiar with various fitness venues. The hotter the weather, the more they yearn for outdoor mountain climbing. Xiangshan, Badachu, and Baiwang Mountain have become special places for people to exercise. Driving to the foot of the mountain, you can climb back and forth. Went back home. Do you know how much energy and fat is consumed climbing a mountain?

The intensity should not be too high

The intensity of mountain climbing should not be too high, and the heart rate should be kept at 120 to 140 beats/minute. Mountain climbing is an excellent aerobic exercise, and it is generally done 3 times a week. ~4 times is appropriate. It has been determined that if a man weighing 70 kilograms climbs a hillside with a slope of 70 for 30 minutes at a speed of 2 kilometers per hour, he will consume approximately 500 kcal of energy, which is equivalent to climbing at 50 meters per minute. Swim in the swimming pool for 45 minutes! Or the equivalent of doing boring abdominal exercises in the gym for 50 minutes straight! These are difficult to achieve, so mountain climbing is especially popular among men who want to lose weight as quickly as possible.

It is normal not to be able to eat.

Appropriate exercise intensity will increase the body's brain insulin levels. Brain insulin has the effect of suppressing appetite and increasing the body's heat production, so it is often necessary to exercise after climbing a mountain. You will feel a decrease in appetite and food intake. This is the secret that attracts many men in the office to continue climbing while panting and sweating on their faces.

Research shows that in addition to consuming energy during exercise, mountain climbing also requires oxidation of lactic acid and fatty acids in the body after exercise, and the recovery of glycogen reserves consumed by exercise also requires energy. In addition, the endocrine changes and increase in body temperature caused by mountain climbing can also cause the metabolic rate at rest after exercise to be higher than before exercise, and this can last for at least 1 to 2 hours or even longer.

Drink water first when you are not thirsty

It is generally better to climb mountains in the early morning. Taking Xiangshan as an example, it is usually necessary to follow the steepest stone steps of the cableway to climb Xianglu Peak, which is 557 meters above sea level. About 30 minutes (40 minutes for older adults), so pay attention to replenishing water during exercise. How to control the amount of water you drink during exercise? The simplest way is to drink more on the basis of satisfying thirst, or drink 400-600 ml of water 10-15 minutes before exercise, so as to reduce the degree of water shortage during exercise. Beverages should be selected with appropriate sugar content and electrolyte content (and preferably vitamin C) to reduce fatigue as soon as possible, restore physical strength, and improve the body's physiological functions.

Warm up before and relax after

When starting mountain climbing exercise, you must not increase the amount of exercise as soon as you start, but do it step by step. Usually you need to do some simple warm-up exercises first, and then gradually increase the intensity according to a certain breathing rate to avoid sudden changes in breathing rate during exercise. At the end of the exercise, you should relax so that you can better maintain the ability of the muscle groups and allow blood to return from the limbs to the heart.

As the body moves, a large amount of supplied blood stays in the contracted muscle groups. If it is not returned to the central circulation in time, blood stasis may occur in the muscle groups, damaging health.

Vitamin "hot supplement"

Due to the high consumption of energy and various nutrients when climbing mountains, in addition to taking in enough energy according to personal conditions, vitamins The supply is indispensable, as follows:

Vitamin A, 2 mg per day;

Vitamin B1, 5 to 10 mg per day;

Vitamin C, 2 mg per day 200~250 mg.

Food should be easy to digest, eat less crude fiber and gas-producing foods (celery, leeks, soybeans, etc.), and eat more vegetables, fruits, kelp and other alkaline foods to facilitate the acid-base balance in the body and increase Alkaline reserves, improve exercise capacity.