In rock climbing, your gluteus maximus and quadriceps femoris (that is, the front thigh muscles) will be effectively exercised. Mountain climbing is very helpful for reducing leg fat and shaping upturned hips. Many people who exercise regularly know that you can also set a slope on the treadmill, which is equivalent to climbing a mountain. This kind of exercise is very helpful for waist and abdomen exercise, especially for shaping a beautiful and full ass.
According to the measurement, climbing the hillside for 30 minutes at a speed of 2 kilometers per hour consumes about 500 kilocalories, which is equivalent to swimming for 45 minutes or doing boring exercise in the gym for 50 minutes.
? First, different ages have different requirements for mountain climbing.
Climbing a mountain at the age of 25
Youth is capital, and capital is your strong body. In order to maintain or improve your physical fitness, you should challenge yourself in sports. It is possible for you to make great strides and make rapid progress. You should prove your strength in high-intensity exercise, win the admiration of others and improve your physical fitness in an all-round way.
At the age of 25, the "effective heart rate range of aerobic exercise" should be 70% ~ 85% of the maximum heart rate (140 ~165). This intensity of exercise can improve cardiovascular endurance and burn more body fat.
Climbing a mountain at the age of 30
You need a relatively smooth process, don't make an emergency stop, and there is no need to rush or even sprint. Even and fast speed suits you best.
At the age of 30, the "effective heart rate range of aerobic exercise" should be 60% ~ 70% of the maximum heart rate (160 ~135). This kind of intense exercise is beneficial to health and cardiovascular system, and burns more calories (including fat) than low-intensity exercise. I suggest you exercise at this intensity for a long time.
Climbing a mountain at the age of 35
Climbing mountains at a constant speed in small strides can improve the overall health level.
At the age of 35, the "effective heart rate range of aerobic exercise" should be kept at about 60% of the maximum heart rate. Long-term exercise can reduce body fat and blood fat. You will feel relaxed and slightly sweaty, but don't mind, as long as it is within the tolerance range, it doesn't matter after a long time. While climbing the mountain, you can enjoy the beautiful scenery in the mountain, and maybe you will get more life enlightenment from every grass and tree.
The body is like a machine, and it takes a process to accelerate its operation. At the beginning, climb slowly for 5 ~ 10 minutes, and then gradually accelerate according to your physical condition. But in this process, please try to keep a uniform speed, your body can bear it. It is best to keep accelerating-uniform-decelerating when going downhill.
Because the purpose is to keep fit, please don't blindly compare speed with others. The bones, muscles and internal organs of the human body are inert. It's not that there is no ability, but that it needs a process. Only through exercise can we give full play to our physical fitness. Some people began to climb hard, and as a result, they were panting and dizzy, and even dared not climb again. In fact, just starting to climb the mountain, falling behind and slowing down does not mean that you are in poor health. After exercise, you are sure to catch up with or surpass others.
How often should I climb the mountain?
In the process of climbing the mountain, the muscles of the legs and buttocks exert their strength, which can consume a lot of fat, make the muscle fibers of the legs thinner and longer, and prevent the buttocks from sagging. Since there are so many benefits, can I climb every day? Better not. Because climbing a mountain requires a lot of physical strength, muscle recovery also takes time.
For those who have no exercise foundation, it should be at least two or three days apart, and those who are in poor health need a week to recover. Your exercise frequency can be once a week or once every other week.
There is a concept called "excessive recovery" in sports training, which means that in order to improve human functions (such as strength, cardiopulmonary function), it is necessary to exercise (increase load). But after a period of rest, it will gradually degenerate to the previous level. If you can persist in exercising before retrogression, your physical function can be improved and you can climb to a higher level. This is called "excessive recovery".
Therefore, for people with exercise habits, exercise cannot be interrupted, otherwise the effect will be greatly reduced. The interval is about two or three days. If you can't climb the mountain every week, do other aerobic exercise at least every two or three days.
The stair trainer and rock climber in the gym can exercise thighs and buttocks, increase endurance and play the same exercise role as climbing a mountain. Or practice squatting and riding at home for 5 ~ 10 minutes every day, and rest when you feel tired 1 minute. The easiest exercise is to climb the stairs, keep exercising, and then you will feel your legs are particularly strong when you climb.
When are you going to climb the mountain?
5 pm to 8 pm is the best time for exercise. At this time, the human body has the strongest motor function. After a day's activities, the body has been warmed up and the activity ability is the strongest. Therefore, this is the best time to do aerobic exercise.
Maybe mountain climbing is not for you.
Mountain climbing is a mass sport, because the technical requirements are not high, most people can participate. But there are also some people who are not suitable for mountain climbing because of physical reasons, such as:
People with leg diseases
Such as arthritis and osteoporosis. When climbing the mountain, the knee joint should be bent to 130 ~ 150, which is the angle with the heaviest burden on the patella and is easy to cause knee pain. When going down the mountain, the bones and joints of the lower body have to bear a great impact, which will aggravate the condition. Therefore, people with arthritis and osteoporosis had better not climb mountains.
coronary heart patient
When climbing a mountain, physical exertion is great, blood circulation is accelerated, and physical burden is aggravated, which is easy to induce angina pectoris and myocardial infarction.
epileptic
Not suitable for mountain climbing. Once you have a seizure, your life is in danger.
Verb (abbreviation of verb) matters needing attention
Breathing: Climbing a mountain to lose weight requires mastering certain skills, such as breathing. During the whole climbing process, you should follow a certain breathing frequency. Under normal circumstances, the heart rate should be kept at 120- 140 beats per minute, and then gradually increase the intensity. You can't suddenly step up or sprint hard, which will lead to changes in breathing frequency and cause physical discomfort.
Labor-saving: climbing a mountain to lose weight requires mastering labor-saving skills. The most labor-saving way is to lean forward when climbing the mountain, which can save you about 1/3 of your physical strength. Zigzag can be adopted when going downhill, which can protect the knee joint from impact and save physical strength.
Hydration: any exercise needs hydration, so does climbing to lose weight. Especially drink 400-600 ml of water before 10- 15 minutes, and follow the principle of drinking less and drinking more when climbing, which can reduce the degree of water shortage during exercise and is also the most scientific drinking method.