Precautions for outdoor hiking fitness, safety is very important for outdoor sports, and there are many safety details that we need to know. So what are the precautions for outdoor hiking fitness? Let's take a look at the answer together!
Precautions for outdoor hiking fitness 1 1. Be sure to walk at your own pace: don't try to be brave and bury your head, it will consume a lot of physical strength, and the result is haste makes waste. If it's a multi-person hike, it's best to find a companion who is about the same speed as yourself.
2. Measure your physical fitness scientifically: When you go hiking for the first time, you'd better stick to walking for several hours instead of planning how far you have to go. After you have a thorough understanding of your abilities through these time, increase the intensity of hiking appropriately.
Don't just walk with your head down and miss the surrounding scenery: outdoor hiking is just one of the purposes. Don't run away for some so-called "self-abuse" purposes. High-intensity physical efforts sometimes outweigh the benefits. Remember, when hiking outdoors, the most suitable speed is to be able to keep walking all day.
4. Learn the footwork of rest: Everyone has his own way of walking. When walking, you should walk in a more comfortable way, so that your physical strength can be used scientifically and effectively.
5. Hiking "eat more and drink more": the definition of eating more and drinking more is not overeating. If you eat too much, you may not be able to walk. Eating more and drinking more here refers to the frequency of eating and drinking. When hiking, the human body will lose a lot of heat. In order to replenish physical strength, it is necessary to replenish water and food in time. You can drink plenty of water before climbing a big slope. If the weather is very hot and you sweat a lot, you can add some salt to the drinking water.
6. Pay attention to scientific rest during hiking: generally, you need to rest every 50 minutes 10 minutes. Different people can measure addition and subtraction according to their own situation.
Know your position and direction
1. When you go forward, you should always pay attention to the obvious natural signs you pass, such as rivers, lakes, rock walls and distinctive hills, so that once you get lost, you can find your way back according to these obvious signs.
2. Most of the areas where we hike have local activities, which can be judged according to the size of the path or whether there are traces of frequent walking. If your hiking route used to be a popular route, you can pay attention to whether there are any signposts left by the first hiking enthusiasts.
If you don't have a compass, you can know your general direction by looking at your own shadow when there is the sun and combining the time.
When we exercise outdoors, we should always keep in mind the principle of safety first. Only in this way can we exercise easily and happily!
Precautions for outdoor hiking fitness 2 It is very important to replenish water.
At home, people sweat a lot. In addition, due to the dry climate in autumn and strong sunshine on the mountain, people always feel thirsty. At this time, hydration is particularly important. When the human body is thirsty and short of water, it will cause the decline of sports ability, and hydrating can restore the sports ability of hikers. During exercise, the body temperature is rising. Active hydration can help the body cool down, maintain the stability of the internal environment and promote the excretion of metabolic waste.
To provide enough heat.
Because hiking is a sport that consumes a lot of energy, energy supply is very important. Hikers should prepare a certain amount of food according to the length of the route before leaving. Food should include carbohydrates, protein and fat, and try to keep a balanced nutrition.
Carbohydrates generally choose convenient foods such as bread, cake and canned eight-treasure porridge. High-fat nuts and chocolates are high in energy and small in size, which are good functional foods for long-term aerobic exercise such as mountain climbing. Protein suggested lunch meat, canned fish, ham sausage, fish paste, vacuum-packed salted duck eggs, bean products and other foods with high protein content.
When hiking, a large number of electrolytes and water-soluble vitamins are also excreted with sweat. Therefore, when replenishing water, you must choose sports drinks containing electrolytes and vitamins to supplement it synergistically, rather than simply supplementing white water.
Timely replenishment of minerals
As people sweat, a lot of minerals such as sodium and potassium will be lost in the body. In addition to sports drinks, you can also supplement food appropriately, such as mustard tuber, pickled cabbage, seasoning (soup), etc., to maintain the body's sports ability and prevent fatigue from happening prematurely.
A variety of vitamin supplements are necessary.
Because long-distance hiking is an activity that consumes a lot of oxygen, a lot of oxygen free radicals will be produced in the body. Therefore, in addition to supplementing the consumed and lost vitamins C and B, we should also supplement some antioxidant vitamins, such as vitamin E and lycopene, in order to improve the body's immunity and prevent the phenomenon of getting sick easily after strenuous exercise.