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1. You should have a physical examination before climbing the mountain.
You'd better have a comprehensive physical examination before climbing the mountain. People with severe epilepsy, dizziness, hypertension, heart disease, tuberculosis and emphysema should not climb mountains to avoid accidents.
2. Know the tour route.
Plan the rest and dining places, and it is best to be led by people who are familiar with the road to prevent blind and unauthorized entry into the mountains.
3. Choose a gentle mountain peak with low climbing intensity.
The function of most knee joints in the elderly will be weakened, so the intensity of mountaineering should be based on the premise of not damaging the joints.
You should know the climate characteristics of this mountain.
Try to get an accurate and reliable weather forecast the day before climbing. Take necessary warm clothes in the morning and evening to prevent colds.
Don't climb the mountain before the sun comes out.
Some people like to climb mountains before the sun comes out, but the air quality is not good at this time. In addition, after a night's rest, the human body needs to have an adaptation process, so it is recommended to climb the mountain around 10 am or 3 or 4 pm, when there is enough oxygen in the air, which can get twice the result with half the effort.
6. Warm up before climbing the mountain.
When you start climbing a mountain, you must not add a lot together. Do some simple warm-up at ordinary times, and then gradually increase the intensity according to a certain breathing frequency.
7. Pay attention to scientific rest.
Rest in the middle of mountain climbing should be combined with long and short. Short breaks are mainly standing breaks; You should stand for a while, then sit down and have a rest. Don't sit on the wet ground and in the air outlet during rest. When sweating, you can loosen your buttons a little, and don't take off your clothes and hat to avoid catching cold. When eating, you should be in the lee and have a rest before eating.
8. Take as little luggage as possible.
Carrying a crutch not only saves physical strength, but also contributes to safety. Walk steadily and watch your step at all times. When climbing a mountain, pay attention to whether the stones under your feet are loose, so as not to step on the air. Walking on a steep slope. It is best to climb in zigzag route, which can reduce the slope.
9. Travel and climb mountains.
Travel and climb mountains, regardless of speed, just for pleasure. Or walk slowly along the stone steps, or find a tree-lined path, while watching the scenery, while visiting historical sites, while talking, it is endless fun.
10. Take a deep breath when climbing a mountain.
Doing so can strengthen the functions of the lungs and heart, and then the cells in the muscles of the whole body can work more fully. It is best to take a deep breath in the abdomen and let the lungs expand completely, as if from the throat to the abdomen. If it is cold, you can put the tip of your tongue in front of your palate to avoid being choked by the cold wind.
1 1. Prevention of acute lumbar and leg sprain.
At every rest, you should bend your waist to prevent muscle stiffness. It is very simple, that is, gently press or pinch the muscles of the back, thighs and calves with both hands.
Self-help knowledge in mountaineering
1. Grab the head of the ice cone with one hand, put your thumb on the tail of the ice cone, and put other fingers on the front of the ice cone to save yourself; Hold the handle at the top of the ice cone with your other hand. Hold hands tightly.
2. The front end of the ice cone is pressed into the hillside above the shoulder, and the handle of the ice cone obliquely passes through the chest and clings to the other hip. Hold the ice pick handle in the same posture for a short time, although the tip of the ice pick handle can't reach the other person's hip.
3. Press the handle of the pick tightly on the chest and shoulders, and the spine is slightly arched away from the snow. Bow back: It puts the climber's weight on the front and toes (or knees) of the pickaxe, that is, those points controlled by digging snow. The best way to form an arch is to concentrate on pulling the end of the pickaxe handle, which is more difficult when the pickaxe handle is short. This pulling force forms an arch and transfers the weight to the shoulder on the other side of the front end of the pick. Note: If you don't want to bury your chest and face in the snow, you may arch your back too high.
4. Keep your legs straight and apart, and dig your toes into the snow (if you wear spikes, keep your toes away from the snow until you almost stop).
5. Hold the ice pick tightly. Grasping the head of the ice cone will make the tip of the ice cone close to the shoulder and neck. The other hand must be close to the end of the pick handle to prevent the tip of the pick handle from rotating around the thigh and causing serious injury. Especially in soft snow, straight legs and toes can increase the resistance, while in hard snow or ice, your feet must be lifted off the hillside until the speed slows down, so that the spikes will not stop the climber and throw him back. Knees can help the glider, but they can't stop him in hard snow or ice, especially when he happens to be wearing smooth windproof pants.
Four nutritional principles to be followed in mountain climbing
First of all, we should provide enough heat.
Because mountain climbing is a sport that consumes a lot of energy, energy supply is very important. Before climbing, climbers should prepare a certain amount of food according to the climbing time. Food should include carbohydrates, protein and fat, and try to keep a balanced nutrition.
Carbohydrates generally choose convenient and light foods such as bread, cake and canned eight-treasure porridge. High-fat nuts, with high isoenergy and small size, are good functional foods for long-term mountaineering.
Protein suggested lunch meat, canned fish, ham sausage, fish paste, vacuum-packed salted duck eggs, bean products and other foods with high protein content.
Second, mountain climbing is very important.
When climbing a mountain, people sweat a lot. In addition, due to the dry climate in autumn and strong sunshine on the mountain, people will always feel thirsty, which is particularly important at this time. When people are thirsty and lack of water, their exercise ability will decline. Replenishing water can restore the sports ability of climbers.
When climbing a mountain, the body temperature is rising. Active hydration can help the body cool down, maintain the internal environment and promote the excretion of metabolic waste.
When climbing a mountain, 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.
Third, replenish minerals in time.
As people sweat, minerals such as sodium and potassium will be lost in the body. In addition to sports drinks, you can also supplement foods, such as Chinese cabbage, snow vegetables, condiments (soup), etc., to maintain your body's sports ability and prevent fatigue from happening prematurely.
Fourth, it is necessary to supplement multivitamins.
Because mountaineering 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, to improve the body's immunity and prevent the phenomenon of easy birth after climbing.
Summary: Mountaineering is sometimes a very dangerous project. Pay attention to your own pace and be careful. Then, the most important thing in mountaineering is to replenish the nutrients needed by the body in time to avoid water shortage and nutrition shortage.