1 Prepare appropriate equipment.
If you want to climb the mountain, you should prepare your equipment in advance. A pair of hiking shoes is necessary. You can choose cotton clothes to help absorb sweat. Besides, the temperature difference in the mountains is generally large, so it is best to bring a warm coat.
If you want to climb a mountain in some remote places outdoors, you should also prepare hiking poles, maps, compasses, flashlights, knives, headlights, sleeping bags and other items.
Bring the necessary food.
As long as you eat and get enough energy from food, you can help you climb the peak. Therefore, you must bring food. For example, water, light bread, a small amount of fruit, high-calorie compressed biscuits and chocolate can all be your essential foods.
Do a physical examination first.
If you are a middle-aged and elderly person who seldom exercises, you'd better have a physical examination before climbing to ensure that your body can bear the amount of exercise.
Know the climbing route
Before climbing a mountain, you must know about the mountains you need to climb, especially those places where there are not many climbers. You should do a good job in the preliminary work, know the climbing route in advance, plan the rest and dining place, and it is best to have acquaintances to lead the way to prevent blind intrusion into the mountains.
5. Fully warm up.
Pay attention to warm-up exercise before climbing, open joints and warm muscles, which can reduce the injury in climbing. Pay attention to stretching your legs after climbing the mountain to avoid thickening or soreness of your calves.
6 Pay attention to control the climbing speed.
Climbing mountains consumes a lot of energy. Generally speaking, we suggest to slow down, take a shorter stride and be happy. If the mountain road is gentle or downhill, it is best to keep the speed of 1 km for 20-25 minutes. At other times, we should pay attention to slowing down the pace appropriately, and we can have a short rest when we are tired.
Pay attention to what you can do.
Climbing a mountain is a tiring thing. If you feel unwell during climbing, you must stop in time. Don't force yourself to go to the top of the mountain and do what you can.
Watch your heartbeat
When climbing a mountain, climbers are easily excited, exceeding their physical strength, easily causing tachycardia, and people with cardiovascular and cerebrovascular diseases may be in danger. When climbing a mountain, you should pay close attention to your pulse rate per minute and often take a deep breath to relax.
9-key stability key
If you want to walk a long way without feeling tired, you should take small steps and keep your pace steady. Fatigue is mostly caused by accelerating or striding on the flat ground to destroy the marching rhythm.
There are usually rocks, gravel, roots, etc. On the mountain road, so every step should be solid and keep the same speed. When driving on a level road, rest every 50 minutes 10 minute; When climbing a mountain, rest every 30 minutes 10 minutes.
10 Go down the hill and relax.
You must control your steps when going down the mountain. You must not rush too fast and get hurt easily. At the same time, pay attention to relax the muscles of the knee. Too tight will put a lot of pressure on the joints of the legs and make the muscles tired.
1 1 Who is not suitable for mountain climbing?
1, people with cardiomyopathy or rheumatic heart disease;
2. Middle-aged and elderly people who don't exercise often should not suddenly take part in mountaineering with a large amount of exercise;
3. Elderly people with poor health and patients with cardiovascular and cerebrovascular diseases should not climb mountains.
4. People who reach a certain age (women over 50 years old and men over 40 years old) belong to the high-risk group of coronary heart disease. People who already have hypertension and coronary heart disease, especially those with chronic coronary insufficiency, are not suitable for mountain climbing.
5. Some patients with chronic diseases should not climb mountains. These chronic diseases include arthralgia, chronic nephritis, nephropathy, hematopathy, chronic tracheitis, cor pulmonale, diabetes with complications, gout, lupus erythematosus, dermatomyositis and other rheumatic diseases, cirrhosis and so on. Patients with chronic diseases should climb slowly even if they climb mountains. Don't force them to climb to the top of the mountain.