What are the advantages of climbing mountains? Mountain climbing has rare benefits to human health. If you don't know, come with me and see what's good about climbing. I hope everyone can go outdoors for health, relax and exercise.
Mountain climbing has these advantages. The benefits of mountain climbing
1, improve the balance function of human body.
When we climb a mountain, our body movements become more flexible because of the uneven road, which can improve our balance function and ability.
2, delay aging
In the natural and normal metabolism, the human body produces a harmful substance called free radicals. But oxygen negative ions can combine with this harmful substance and be excreted. The oxygen content in the mountains is high, and the oxygen negative ions combined with free radicals are also more abundant. People who often climb mountains will also look younger, because free radicals that accelerate human aging are excluded from the body.
3. Effectively burn waist and abdomen fat.
There is scientific evidence that mountain climbing helps to burn fat in the waist and abdomen. In the process of mountain climbing, firstly, the amount of exercise is large, and the body itself needs more calories to support activities. In addition, eating on the mountain itself has limited heat supply. At this time, our body can only consume the original accumulated fat to maintain the needs of activities.
4. Enhance the function of cardiopulmonary system
With the movement of the body, the metabolic level of the whole body is improved, the breathing is deepened, the frequency is increased, the heart rate is accelerated, and the cardiac output is increased, so that the cardiopulmonary system is fully exercised. The survey shows that walking 50 meters on the plateau will increase the pulmonary ventilation by about 50% per minute compared with doing the same exercise on the plain. Therefore, mountaineers have larger lung capacity than other sports participants.
5. Enhance the function of digestive system
In the movement of going up and down the mountain, our digestive system has also been exercised, thus promoting the peristalsis of the stomach. The ability of digestive gland to secrete digestive juice is enhanced, which improves the digestion and absorption ability of digestive system.
6. Adjust the function of the nervous system
Some people with neurasthenia can relieve some symptoms of physical pain through mountaineering training. When climbing a mountain, you can enjoy the gift of nature-forest bath. In Shan Ye, the air is fresh and contains a lot of negative ions. Because of this, modern medicine has used mountaineering to treat some neurological diseases.
Matters needing attention in mountain climbing
1, not too hard.
The intensity of mountain climbing should not be too high, and the heart rate should be kept at 120- 140 beats/min. Mountain climbing is an excellent aerobic exercise, usually 3-4 times a week, especially suitable for men who want to lose weight as soon as possible.
2. Loss of appetite is normal.
Proper exercise intensity will increase the level of brain pancreatic hormone, which can inhibit appetite and increase body heat production. Therefore, after climbing a mountain, people often feel that their appetite decreases and their food intake decreases.
If you are not thirsty, drink water first.
It is usually better to climb mountains in the early morning. Pay attention to replenish water during exercise, drink plenty of water on the basis of quenching thirst, or drink 400-600 ml of water 10- 15 minutes before exercise to reduce the degree of water shortage during exercise. Drinks should contain proper amount of sugar and electrolyte to reduce fatigue and restore physical strength as soon as possible.
4, vitamin hot tonic
When climbing a mountain, the consumption of energy and various nutrients is relatively large, and the supply of vitamins is essential. In particular, we should pay attention to supplementing proper amounts of vitamin A, vitamin B and vitamin D every day. In addition, eat more alkaline foods, such as vegetables, fruits and kelp. In order to facilitate the storage of acid and alkali in the body and improve exercise ability.
Climbing skill
1. When climbing a mountain, the upper body relaxes and leans forward, and the knees naturally bend. After the legs are strengthened, you can land on the ground with the whole sole or the outside of the sole. You can also land on the forefoot, with a slightly smaller stride and a slightly faster pace, and your arms swing with the movements of your legs.
2. The second trick of climbing the hill is to straighten the support leg every time you change your leg, so that the joint can honk, so that the load of the leg can be dispersed to a part of the psoas muscle. Don't worry about straightening your legs, it can make people have 0 in every step. Three seconds of one-legged rest. Anyone who only uses the forefoot of his foot to stop his knee from going straight uphill is equal to deliberately honing his will.
3. Hands can lighten the burden on legs. When climbing the mountain, most of my hands are idle, and I have saved my strength. When you can use it a little, put your front legs on the ground and exert your strength.
4. When going down the mountain, the upper body is upright or backward, the knees are slightly flexed, the heels land first, the arm swing range is slightly smaller, and the center of gravity of the body moves down smoothly. Don't walk or run too fast, lest you scratch your joints or strain your muscles.
5. It is effective to trot two steps when going down a small slope. When going down a small slope, the steps are important, that is, the steps are small, the steps are high, and you can even trot a few steps, because it is a waste to "brake" with your strength and your feet are panicked.
Mountain climbing has these advantages. Can I climb a mountain during my menstrual period?
You can climb mountains during menstruation. Proper exercise during menstruation can speed up blood circulation and relieve dysmenorrhea.
Pay attention to protect your stomach when climbing mountains during menstrual period. Don't sit on the stone for a long time during rest. If you camp outdoors, you must pay attention to the mat. Don't drink mountain spring water easily, because mountain spring water is very cold, and you can't do strenuous exercise during menstruation, which is easy to cause irregular menstruation. You must have a good rest during menstruation and increase nutrition in your diet. But if it's just rock climbing, you can climb without strenuous exercise during climbing.
The benefits of mountain climbing during menstruation
1, mountain climbing is the best sedative.
When you climb mountains with beautiful scenery and fresh air, you can improve the excitability and inhibition of the cerebral cortex, which has a good therapeutic effect on depression and insomnia.
2. The influence of mountain climbing on immune system.
Regular participation in mountaineering can improve human immunity and reduce diseases such as tonsillitis, pharyngitis, tracheitis and pneumonia secondary to colds, as well as emphysema and pulmonary heart disease caused by tracheitis.
3. The influence of mountain climbing on nervous system.
Regular mountain climbing exercise can improve the function of the central nervous system, make people energetic, quick thinking and improve work efficiency. Mountain climbing can improve the blood supply to the brain, reduce the fatigue and mental stress of the nervous system and improve the quality of sleep.
4. The influence of mountain climbing on digestive system
Regular participation in mountain climbing can increase energy consumption and demand for various nutrients, thus increasing appetite, improving the function of digestive system, strengthening gastrointestinal peristalsis, increasing the secretion of digestive juice and increasing the absorption of nutrients.
5. The influence of mountain climbing on mental health.
Climbing mountains makes people feel back to nature and close to nature, which can transfer the mental stress in their daily work. Towering peaks and winding mountain roads are also tests of physical strength and will. Climbing mountains often can increase self-confidence, help to get rid of bad emotions and make mental and psychological health better.
Disadvantages of climbing mountains during menstruation
Intense exercise during menstruation can induce or aggravate general discomfort during menstruation, and even cause dysmenorrhea and menstrual disorders. Some strength exercises to increase abdominal pressure, such as weightlifting and dumbbells, should also be avoided as far as possible, otherwise it will cause menorrhagia or prolonged menstruation. In addition, because the uterine mouth is slightly open during menstruation, bacteria can easily invade the uterine cavity, increase the chance of infection and cause various gynecological inflammations, so it is not suitable for swimming during menstruation. It is not appropriate to participate in competitions during menstruation, so as to avoid menstrual disorders and endocrine disorders caused by excessive mental stress. For girls with severe dysmenorrhea and inflammation of reproductive organs, it is best to suspend physical exercise during menstruation.
How to ease mountain climbing during menstruation?
1, or a clean self.
Take a hot bath. It is normal to be tired after climbing a mountain. It must be hard to climb high and low at once if you don't exercise often. Although the air on the mountain is relatively fresh, it will inevitably be covered with dust. Even if it is not dust, it is better to clean it up. Taking a bath with warm water can promote the blood flow of the body, enhance the metabolism of the new sink, and better discharge the semi-metabolites of organic acids in the body.
2, hot water soaking feet
After climbing a mountain one day, my feet are often tired and sore. Therefore, in addition to taking a hot bath, if you are free, it is best to soak my feet with hot water after taking a bath, which can reduce the fatigue of my feet. If possible, you can put some Chinese medicine or essential oil foot bath tablets.
3, fatigue parts massage
After climbing the mountain, some parts must be tired. Like legs. Climbing a mountain depends on more legs. If you don't exercise regularly, you may accumulate more fatigue. How? Make a SPA for your legs, hehe. It's too extravagant. Let's massage ourselves. However, before the massage, it is best to apply it with a hot bath towel, which will have a better effect.
4. Eat some nutritious and high-energy food.
The energy consumed after climbing the mountain is definitely relatively large, and the body needs to recover its original physical strength in a short time, so it needs more energy to absorb. Make up for what is missing. Therefore, it is necessary to eat some high-energy food, which is helpful to the rapid recovery of body function. For example, you can eat some meat and drink some milk.
Step 5 take a deep rest
After doing a series of recovery work, the energy has also been supplemented. Still need a good rest. A deep rest means a good sleep. Hey hey. Lying in bed, lying flat, I feel my body slowly rising and changing. So you fell asleep. Haha, isn't it a little hypnotic?