Things to pay attention to when climbing mountains at night
1. The first step before climbing a mountain is to check whether you feel unwell. If you feel a little uncomfortable, put off climbing for a long time until you feel comfortable.
2. Make clear the climbing route in advance. Especially in some inaccessible sections, it is necessary to know in advance. You need to know the route in advance before choosing the sunrise night to climb the mountain. You can collect some strategies or experiences to climb this mountain online, and then decide whether to climb it or not.
Try to be with your peers, in twos and threes, with more or less care on the road, especially in case of emergency at night, you can help each other.
4. Flashlights, headlights or other lighting equipment are essential items. Wear gloves to avoid being scratched by the chain. Please check your equipment before you leave. Although some famous and well-built mountains have street lamps, it is essential to walk along the path.
5. Clothes that can keep out the wind and rain, such as raincoats or jackets. In mountainous areas, the weather is changeable and it may rain at night. Even if it doesn't rain, the temperature in the mountains is low and the wind is strong at night. You may not feel cold or even sweat when climbing the mountain, but when you reach the top of the mountain and wait for the sunrise, you will feel cold and windy, so you'd better take some light and warm clothes.
6. Don't bring too greasy, too spicy and too salty food. You can bring some pears or cucumbers and tomatoes. Appropriate amount of water, consider how much water to bring according to your specific situation. Some people bring water and food when they climb the mountain, but they still carry it on their backs when they go down. Too much food can easily become a burden.
7. Generally, the temperature at the top of the mountain can drop below zero in the early morning, so it is necessary to bring a cotton-padded jacket or warm clothes to climb the mountain.
8. Don't be impatient when climbing the mountain, but be steady, especially in some places with steep slopes. Massage the leg muscles during rest to avoid the pain at the back.
9. After climbing the mountain, be careful not to stay on the edge of the cliff. The rocks on the edge of the cliff are unstable and prone to accidents.
10, it's hard to go downhill. If there is a cable car, it is recommended to take the cable car down the mountain, which is very relaxed and safe. If there is no cable car, you must be slow and steady when going downhill. Remember to pay more attention to wet places and don't slip.
1 1. If the mountain to climb is relatively high or you seldom take part in climbing, it is necessary to do some warm-up exercises before climbing. That is, with 10? Do some muscle stretching exercises for 20 minutes and try to relax your whole body muscles, so that you will feel much more relaxed when climbing the mountain.
12 When climbing upwards, every step intentionally adds some bouncing movements, which not only saves labor, but also makes people look full of energy and vitality.
13, don't keep looking up when climbing, especially at the beginning, because your legs are not used to climbing, looking up often makes people feel very tired. Generally speaking, when climbing upward, it is best to keep your eyes three or five meters ahead. Is it ok if the mountain road is steep? z？ Zigzag climbing is more labor-saving.
14, when climbing a mountain, don't always think about how high the mountain is and how long it will take. Take your time, stop and go, enjoy climbing the mountain, and don't miss the beautiful scenery. When you are tired, you can look at the surrounding scenery more, or you can sing for fun, and the fatigue will be alleviated.
15, you must control your steps when going down the mountain. You must not rush too fast and get hurt easily. At the same time, pay attention to relax the muscles of the knee. Too tight will put a lot of pressure on the joints of the legs and make the muscles tired.
16. There are many mosquitoes, insects and snakes in summer. You should take more anti-mosquito medicine and drive away nearby snakes with songs, sticks and lights.
Is climbing a mountain at night good for your health?
Compared with mountain climbing during the day, there are fewer people climbing at night, the environment is quiet and the air quality is good. Mountain climbing can improve people's physique, and the hormone activity in the body is also in good condition between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are also the best.
Mountain climbing at night can improve the blood circulation of bones, enhance the metabolism of bones, increase the deposition of calcium and phosphorus in bones, increase the elasticity and toughness of bones, help prevent osteoporosis and delay the aging process of bones. Regular participation in mountain climbing can promote the protein synthesis of muscles and make them tough and powerful.
Human metabolism will produce a harmful substance called free radicals, which will eventually lead to the aging of human tissues. Oxygen negative ions can effectively bind free radicals and then excrete them. The content of oxygen negative ions in cities is only 100 to 300/unit, while it can reach tens of thousands in mountainous areas. Therefore, walking in the mountains at night can effectively discharge harmful free radicals, thus delaying aging.
Mountain climbing at night 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.
Mountain climbing at night can improve human immunity and reduce diseases such as tonsillitis, pharyngitis, tracheitis, pneumonia and emphysema and pulmonary heart disease caused by tracheitis.
At night, the energy consumption of mountain climbing increases and the demand for various nutrients increases. Therefore, appetite increases, digestive system function improves, gastrointestinal peristalsis strengthens, digestive juice secretion increases, and nutrient absorption increases.
Climbing the mountain at night can remove cholesterol deposited on the blood vessel wall, prevent arteriosclerosis and reduce the incidence of cardiovascular diseases. It can also increase the caliber of cardiac blood vessels, increase coronary blood flow, improve myocardial blood flow distribution and improve myocardial oxygen utilization capacity, thus achieving the purpose of preventing cardiovascular and cerebrovascular diseases.
How about exercising at night?
You can exercise properly at night, but pay attention to the intensity of exercise, otherwise the intensity will excite the sympathetic nerve and make you unable to sleep.
The best time for evening exercise is 2 hours after dinner to bedtime. Relevant experts suggest: 17:00- 19:00, especially when the sun goes down, the human body's exercise ability reaches its peak, the senses such as vision and hearing are more sensitive, and the heart rate and blood pressure also rise, which is the best time for evening exercise.
The exercise plan in the evening is basically the same as the exercise plan in the morning. The key is to choose according to personal preferences and habits. Specific events include: dancing, doing exercises, doing work, practicing sword, playing Tai Ji Chuan, walking, brisk walking, jogging, swimming and so on. You can also play table tennis, badminton, fitness balls, fitness circles and so on in the brightly lit square. Middle-aged and elderly people exercise mainly in group dance, group gymnastics or health exercises, health exercises and so on.
Evening exercise should also vary from person to person, especially at the beginning, not too intense, and then gradually increase the amount of exercise, according to their own physique and habits to choose the right sports and exercise intensity. In a word, you should master the principles of timely, moderate, moderate and moderate evening exercise.
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