The three benefits of mountain climbing to the human body, if you don't do warm-up exercise well, you may strain your muscles. Exercise is an important way for us to maintain our body function. Walking is the simplest exercise, which greatly improves our posture. Let's take a look at the three benefits and knowledge of mountaineering to the human body.
Three benefits of mountain climbing to human body 1
1. In the process of mountaineering, you can breathe fresh mountain air and stay away from the hustle and bustle of the city, which is a kind of relaxation for people's body and mind and can relieve long-term mental stress and life stress. It is a good way to release stress.
2. Mountaineering can obviously improve the physical fitness such as waist and leg strength, traveling speed, endurance and body coordination and balance. It has played a very good role in promoting the improvement of human physique. Because when you climb a mountain, your muscles must constantly contract and stimulate muscle fibers to achieve the effect of exercise, especially the strength, coordination and endurance of the limbs.
Mountaineering is equivalent to doing aerobic exercise, which can enhance heart and lung function, promote blood circulation and reduce the chance of heart disease. There is no age limit, suitable for all ages. Mountaineering consumes as much energy as or even more than a long-distance running exercise, and mountaineering is more conducive to physical exercise than running alone.
Three benefits of mountain climbing to human body II. One of the easiest ways to treat myopia is to look farther and relax the eye muscles. However, due to industrial pollution and heat island effect, there are many suspended particles in the air and the visibility of the city is poor. Shan Ye, especially on the top of the mountain, can make eyes look infinitely far and relieve eye muscle fatigue.
Second, the area of virgin forests and grasslands in the mountains is far from the area of green flowers and plants in the city. Therefore, walking in mountainous areas is conducive to improving lung ventilation, increasing vital capacity, improving lung function, and enhancing the contractility of the heart.
Third, the mountain road is bumpy. Walking through it is beneficial to improve the balance function of human body and enhance the coordination ability of limbs. In particular, walking on non-stepped roads without artificial modification can make human muscle fibers thicker and muscular, and enhance the flexibility of limbs.
4. Sugar metabolism in people's daily life belongs to aerobic metabolism. Mountain climbing activities, especially mountain climbing, are mostly anaerobic metabolism because of the thin air. In addition, hiking and camping activities require a lot of exercise, so it is often difficult to meet the body's heat demand for picnics in mountainous areas. Therefore, it can consume a large amount of adipose tissue gathered in the human body, especially the adipose tissue in the waist and abdomen.
Five, the normal metabolism of the human body will produce a harmful substance called free radicals, which can destroy the human cell membrane, dissolve the normal cells of the human body, and cause the aging and even variation of human tissues. Oxygen negative ions can effectively bind free radicals and expel them from the body. According to relevant data, the unit content of oxygen negative ions in urban streets is only 100 to 300, but it can reach tens of thousands in mountain forests. Therefore, walking and camping in the mountains can effectively discharge harmful free radicals and help delay aging.
(A) scientific, economic and effective way of fitness mountaineering
Nowadays, taking part in fitness has become a fashion. Many people invest in fitness equipment, and some people join health clubs. But for mountain climbers, they chose a fitness road with less investment and quick results-mountaineering. Mountaineering is a rare simple, economical and easy-to-do fitness exercise, which makes people stay away from the noise of the city and bathe in the fresh air in the mountains, feeling comfortable and full of vitality.
The choice of fitness methods should not only vary from person to person, but also vary from environment, conditions and time. Go hiking and running in the mountains, and you don't need any input for fitness. Fitness is not about how much you put in, but about persistence. We actively advocate this kind of' scientific' fitness method that advocates nature and loves life.
Mountain climbing and cardiovascular gymnastics
The way of climbing mountains can form unique cardiovascular movement characteristics: First, when the legs climb alternately, the pressure in the muscle contraction gap between the legs increases, squeezing venous vessels and accelerating blood return. When muscles relax, the pressure drop in the muscle space can attract blood flow from capillaries and arterial ends, and then push it to the atrium, forming venous reflux during contraction and relaxation, which has the function of auxiliary pump, effectively reducing venous pressure of lower limbs and is of great significance to reducing blood stasis. Secondly, the rhythm of climbing the mountain is relatively stable, and the perseverance of blood flowing to the blood vessel wall is relatively fixed, which is of positive significance for restoring blood vessel elasticity. Third, from the point of view of the burden on the heart, although it is faster than usual, from the above two points, the burden on the heart is not great.
(3) Mountaineering can prevent osteoporosis
1, the most direct impact of osteoporosis is the occurrence of fractures, and mountaineering can make the legs of middle-aged and elderly friends flexible and powerful, greatly reducing the chance of falling.
2. Hip fracture has the greatest impact on the people at the fracture site, and the probability of occurrence is also great. When climbing a mountain, the legs should be lifted high to increase the range of activities of the thigh bone and make the thigh bone strong and powerful.
3. Osteoporosis requires calcium supplementation, and the gastrointestinal absorption function of elderly friends is poor, and calcium intake is obviously insufficient. Mountaineering increases gastric motility, and sunlight is beneficial to vitamin D to promote the absorption and utilization of calcium.
Riding a bike is not a new way to play abroad. Traveling by bike not only exercises the body, but also enjoys the roadside scenery calmly. With the enhancement of people's awareness of environmental protection, it is the general trend to choose the way of burning fat instead of burning gasoline.
The biggest advantage of traveling by bike is convenience. Time and speed are not limited, you can practice anytime and anywhere. Riding a bike can not only lose weight, but also make your figure symmetrical. Because cycling is an exercise that needs a lot of oxygen, it can also strengthen the heart function and prevent high blood pressure. Cycling compresses blood vessels, speeds up blood circulation and allows the brain to take in more oxygen. Coupled with inhaling a lot of fresh air, the brain will become more awake.
Sports experts pointed out that due to the special requirements of cycling, the arms and trunk mostly work statically, and the legs mostly work dynamically. When blood is redistributed, there is more blood supply in the lower limbs, and the change of heart rate varies according to pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2 ~ 3 times higher than usual. Repeated practice like this can make the myocardium developed, the heart enlarged, the myocardial contraction strong and the elasticity of the blood vessel wall enhanced. Thereby increasing the vital capacity and improving the respiratory function of the lungs.
Mountain climbing therapy for diabetes mellitus
There are three basic therapies for diabetes, among which exercise therapy is of positive significance to the rehabilitation of diabetes, and mountain climbing is an ideal exercise mode. Mountain climbing can improve physical fitness, enhance immunity, reduce or avoid complications, consume excess calories, promote fat loss, increase sensitivity to insulin, and reduce the dosage of insulin and oral sugar drugs; Promote the utilization of sugar by body tissues, especially the ability of skeletal muscle to absorb and utilize glucose, restore the absorption of sugar by cells, and reduce the level of blood sugar and blood lipid.
In the process of mountaineering, leg muscles participate in regular exercise and have a certain load, which makes more capillaries open, strengthens oxygen exchange, enhances metabolism, and strengthens human sensitivity to insulin, which is conducive to better controlling blood sugar levels.
The benefits of climbing mountains and sweating
When climbing a mountain, it promotes blood circulation and energy metabolism, and the body temperature rises, which brings positive effects to the body. First of all, climbing a mountain and sweating can discharge some wastes from the body and body surface and give the body a general cleaning. Secondly, in the process of climbing, some bacteria can be killed due to the increase of body temperature, and then the body temperature can be controlled within a safe range due to the proper discharge of sweat. Third, regular mountain climbing can exercise the nervous system that controls sweat glands and make it more sensitive. Fourth, climbing mountains and sweating can beautify the skin. The contraction, stretching and contraction of blood vessels are equivalent to rubbing the skin. But take a bath with warm water after sweating, replenish water in time after exercise, and keep warm.
(6) Mountaineering should master the amount of exercise
Climbing a mountain should be done according to one's ability, because the damage of overload exercise to the heart is intangible and potential. Master the amount of exercise. First, control the climbing speed. It's best not to gasp. Instead of pursuing time and speed, it is better to move yourself to the top of the mountain and get spiritual satisfaction. Secondly, in the process of climbing the mountain, take your pulse every 10 second, and the best time should be 18 times (3 times)/10 second. In order to keep healthy, we should master the intensity of mountain climbing.
(7) The benefits of mountain climbing
1, foot strength exercise-make your feet flexible and powerful. Mountaineering is one of the best ways to exercise your feet.
2, mountaineering can promote capillary function-feel comfortable and unobstructed.
Mountaineering can strengthen muscles and bones.
4, forest bath-green health law. Walking into the forest, wading through mountains and rivers, recuperating quietly, bathing in the essence and fragrance of the forest, cleaning up the noise of the city, is refreshing.
5. Mountaineering can obviously improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body and other physical qualities, enhance the cardiopulmonary function and enhance the disease resistance.
(8) Climbing the Big Four
First, sweating all over. When climbing a mountain and sweating, the pores of the whole body are like opening your mouth and communicating freely with nature.
Second, take a deep breath. Deep breathing can not only reduce fatigue, but also increase lung expansion and strengthen the function of respiratory system.
Third, the blood is clean. With the acceleration of blood circulation in mountaineering, there is often a feeling or wonderful imagination that blood is constantly washing away harmful substances attached to the blood vessel wall.
Fourth, I feel happy. Jinping has a beautiful natural environment, dense forests and many negative oxygen ions. After exercise, the body will secrete endorphins. When you climb to the top of the mountain, you will see that all the other mountains look very short under the sky. Your great ambition will appear.