When climbing the mountain, my calf feels heavy. What happened? It is caused by excessive exercise.
On the second or third day after strenuous exercise, many people will feel sore muscles and heavy limbs. This kind of muscle soreness, which usually appears 24 hours after exercise, is called "delayed muscle soreness" in sports medicine. The pain peaked 24-72 hours after exercise and basically disappeared after 5-7 days.
What should I do if my calf muscles are sore after climbing the mountain? 1. Rest can slow down the phenomenon of muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal.
2. Stretching and stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of spasmodic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms.
3.* * * Relax muscles in sore parts, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, self-relaxation therapy can also be carried out, generally focusing on the neck, back and limbs, supplemented by the head and chest and abdomen.
4. Hot compress is the most effective method. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching exercise or * * *, which will accelerate the elimination of delayed muscle soreness.
5. Oral vitamin C and E can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness. Vitamin C is not only the main component of lubricating fluid connecting tissues, but also can protect cells from being damaged and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.
How long does it take to climb the mountain? For people who have no sports foundation, it should be at least two or three days apart, and it takes a week for people with poor health to recover their physical strength. The common exercise frequency can be once a week or once every other week.
There is a concept in sports training called "excessive recovery", which means that in order to improve human function, it is necessary to exercise with a little load. If you can't climb the mountain every week, do other aerobic exercise at least every two or three days. For example, the stair trainer and stair climber in the gym can exercise thighs and buttocks. The easiest thing is to climb the stairs and keep exercising, and then you will feel relaxed when you go hiking.
How much heat does it take to climb a mountain for an hour? Studies have confirmed that if a person weighing 70 kilograms climbs a hillside with a slope of 70 degrees at a speed of 2 kilometers per hour for 30 minutes, the energy consumed is about 500 kilocalories. It is equivalent to swimming at a speed of 50 meters per minute for 45 minutes, or running on a treadmill for 50 minutes at a speed of 8 kilometers per hour. People with different weights and constitutions will consume different calories. Generally speaking, the faster the speed, the more calories they consume.
How many minutes is the best time to climb a mountain for half an hour-1hour is the best.
Mountain climbing belongs to aerobic exercise. Generally, aerobic exercise lasts for more than 20 minutes, and then begins to consume body fat. If you want to climb a mountain well, you must stick to it for more than half an hour at a time, preferably around 1 hour, so as to burn fat and lose weight.
5 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 fully warmed up and the activity ability is the strongest. This is the best time to do aerobic exercise.
Who shouldn't climb the mountain is a mass sport, because the technical requirements are not high and most people can participate. But there are also some people who are not suitable for mountain climbing because of physical reasons, such as:
1, people with leg diseases.
2. Patients with coronary heart disease.
3. Patients with epilepsy.
4. Dizziness.
5. Other women, such as visceral ptosis, hypertension, emphysema and in the physiological cycle, are generally not suitable for climbing mountains.