Edit this paragraph about the benefits of mountain climbing:
1, Foot Strength Exercise-Make your feet flexible and strong. Climbing mountain is one of the best ways to exercise your feet. 2, mountain climbing can promote capillary function-feel comfortable and unobstructed. Climbing mountains can strengthen muscles and bones. 4. "Forest Bath"-Green Health Law. Walking into the forest, wading through mountains and rivers, recuperating quietly, bathing in the essence and fragrance of the forest, cleaning up the noise of the city, is refreshing. 5. Mountain climbing can obviously improve the strength of waist and legs, the speed and endurance of traveling, the coordination and balance ability of the body and other physical qualities, enhance the cardiopulmonary function and enhance the disease resistance.
Edit this climbing:
(1) When climbing a hillside, lean forward, bend over and bend your abdomen, and step forward steadily. Climbing over a rock area should be stepped on a flat rock block, and climbing over a steep rock should be controlled by angular fulcrums. Learn to climb with both hands, support the ground with one foot and two feet, and climb upward with one hand. (2) When going downhill, the upper body bends slightly and the center of gravity moves later. The pace should be slow and the stride should be small and steady. (3) Removal methods of roadblocks encountered during climbing: ① Use the method of high grass distribution, low grass trampling and striding forward in overgrown areas. (2) When crossing the bushes, look around with your eyes, and beware of your head being hooked by branches. ③ When crossing mountains and streams, the wading pace should be slow and the body center of gravity should be low.
Matters needing attention in editing this section of mountain climbing:
(1) The elderly who are weak or recovering from illness, and those who suffer from cardiovascular diseases (such as hypertension, coronary artery blood supply disorder and poor compensatory function), dizziness, chest tightness and palpitation are not suitable for mountaineering activities. (2) Before mountaineering activities, we must investigate (or inquire) the topography, understand the structure and height of the mountain, and find out the dangerous areas, rocks and vegetation coverage areas. (3) Mountain areas such as sand, gravel, pumice, shrubs and other wild vines, when climbing, do not grasp weak roots or branches. If you accidentally fall down while climbing, you should lie on the grass slope to protect yourself. (4) When you have asthma or lack of oxygen on the way to the mountain, don't climb in, but stop and take a deep breath 10 ~ 12 times until your breathing recovers evenly, and then move slowly.
Edit this paragraph. Who are not suitable for mountain climbing?
If you have the following chronic diseases, you should not climb mountains: ▲ Dyskinesia Chronic diseases: arthropathy, dermatomyositis, rheumatism, etc. ▲ Chronic diseases of respiratory system: cor pulmonale, chronic tracheitis ▲ Chronic diseases of circulatory system: hypertension, coronary heart disease, especially people with chronic coronary insufficiency ▲ Chronic nephritis ▲ Hematological diseases ▲ Diabetes complications ▲ Gout ▲ Lupus erythematosus ▲ Patients with cirrhosis or above must climb slowly. We are here to talk not only about what the elderly should pay attention to when climbing mountains, but also about what everyone should pay attention to when climbing mountains. The first thing is to know your physical condition before climbing the mountain, especially cardiovascular function, joint function and knee joint function. Old people may not feel anything when walking on the ground because of joint function degradation, but climbing mountains will lead to overload and aggravate joint degradation, and even show some joint symptoms that are not usually shown when climbing mountains. The second is the time to climb the mountain. We don't advocate climbing mountains very early in a big city like Beijing, because the air quality was not very good at that time. For some elderly people or people with poor respiratory function, this kind of climbing itself is not very good for them. In addition, mountain climbing is a very heavy exercise. A person's heart function can bear some activities at ordinary times, and it is easy to be overloaded during mountain climbing, leading to sudden attacks of some diseases of the heart and blood vessels. This is not what we call scientific exercise for the elderly, nor is it scientific exercise for climbers. E sprained ankle needs protective gear during exercise, otherwise it will aggravate the symptoms due to unstable ankle.
Actually, climbing stairs can't replace climbing mountains.
Some people who don't have time to climb mountains think that climbing stairs and climbing mountains are step by step, and the exercise effect can replace each other. However, experts reminded that due to different exercise loads and suitable crowds, when there is no condition to climb mountains, stairs cannot be used instead. Experts explained that the vertical angle of stairs is large, and when climbing stairs, the rising and falling speed is fast, and the exercise load is large; The mountain gradually ascends, and the exercise load is less than climbing stairs. Therefore, people suffering from cardiovascular and cerebrovascular diseases, hypertension and other diseases should not choose to climb stairs for exercise. Climbing stairs to support the whole body with one leg puts a lot of pressure on the knee joint. Therefore, people with osteoporosis, knee injury and obesity try to climb mountains. Young people can bear heavy exercise load, climb stairs and climb mountains. Middle-aged and elderly people are more suitable for mountain climbing. Experts suggest that if the body permits, middle-aged people can climb mountains and stairs twice a week to achieve normal exercise.
Choose a good pair of shoes before climbing the mountain.
Experts suggest that a pair of ordinary round shoes is not the most suitable person for going up the mountain to exercise every day. From the point of view of preventing sports injuries, I suggest you choose some shoes with light weight, good elasticity and strong shock absorption function. Lightweight shoes can make ankles move flexibly, and it is convenient to control the body when there is danger; Good elasticity and good shock absorption to increase comfort. It is suggested that qualified readers can buy sports shoes with good waterproof and breathable ability, because this material is generally light in weight and elastic, and can be worn freely even in cold environment.