1, the principle of climbing mountains to lose weight
Mountain climbing is an aerobic exercise. According to the measurement, climbing on a slope for 30 minutes is equivalent to a speed of 2 kilometers per hour, which can consume about 500 kilocalories, which is equivalent to doing boring exercise for 50 minutes in the gym or swimming for 45 minutes. It can be seen that mountain climbing can make muscles get more oxygen than usual 10 times, promote the timely discharge of carcinogens, toxins and harmful substances in the body, increase the number of immune cells, enhance immunity and promote. In addition, in the process of climbing the mountain, the action of climbing the mountain can also exercise the muscles of the whole body, make the muscles of the whole body more compact, and thus shape a slim figure curve.
2. Precautions for climbing mountains to lose weight
We want to talk about some things that should be paid attention to when climbing mountains. Although mountain climbing is a way to lose weight and reduce stress, we should also pay attention to some details when climbing, so as to ensure the safety in the process of climbing.
1, breathe
Using rock climbing to lose weight requires mastering certain skills, such as breathing. During the whole climbing process, you should follow a certain breathing frequency. Under normal circumstances, the heart rate should be kept at 120- 140 beats per minute, and then gradually increase the intensity. You can't suddenly step up or sprint hard, which will lead to changes in breathing frequency and cause physical discomfort.
2, save labor
Climbing a mountain to lose weight also requires mastering labor-saving skills. The most labor-saving method is to lean forward when climbing the mountain, which can save about 1/3 of physical strength. Walking zigzag when climbing a mountain can protect the knee joint from impact and save physical strength.
3. Hydrated water
Any exercise needs hydration, so does rock climbing to lose weight. In particular, you need to drink 400-600 ml of water 10- 15 minutes before climbing. You can drink less and drink more during climbing, which can reduce the degree of water shortage during exercise and is also the most scientific drinking method.
Don't underestimate mountain climbing. It also has a lot to pay attention to. If the posture is incorrect or some matters are not paid attention to, it is likely to bring hidden dangers.
3. What are the health benefits of mountain climbing?
1, the effect of mountain climbing on cardiovascular system
Mountain climbing plays an obvious role in preventing cardiovascular and cerebrovascular diseases. Mountain climbing 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.
2. that effect of mountain climb on respiratory system
Mountain climbing can improve the strength of respiratory muscles, help maintain the elasticity of lung tissue, improve the ventilation and ventilation function of lung, increase the ability of oxygen absorption and improve the metabolic level of various organs in the whole body; In addition, most mountain climbs are near mountains and waters, with abundant vegetation, fresh air, little pollution and more negative oxygen ions in the air. Negative oxygen ions can improve the ventilation function of the lungs, regulate nerves, invigorate the spirit, improve sleep, lower blood pressure, stimulate hematopoietic function, and have the functions of calming the nerves, lowering blood pressure and eliminating fatigue.
3. The influence of mountain climbing on musculoskeletal structure.
Regular participation in mountain climbing exercises has a good effect on joints, bones and muscles. Mountain climbing 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, prevent osteoporosis, delay the aging process of bones and improve the hematopoietic function of bone marrow.
4. 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.
5. The influence of mountain climbing on digestive system
Often take part in mountain climbing to 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.
6. 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.
7. You can lose weight by climbing mountains.
The most basic truth of losing weight is that the calories consumed are greater than the calories absorbed. Exercise is the main energy consumption channel of human body, but it doesn't mean that taking part in any exercise can achieve good weight loss effect. The most ideal way to lose weight is low-intensity exercise, because oxygen supply is sufficient, it lasts for a long time and the total energy consumption is high. Mountain climbing is such a kind of exercise with appropriate intensity and long duration, so it has a unique weight loss effect.
8. Mountain climbing can stimulate people's wisdom
For mental workers who work indoors at their desks all day, climbing in the open air is the best active rest, which can relax nervous brain cells, just like opening the floodgate to inhibit the development of imagination, and all kinds of creative thinking will emerge together and let it rush.