In fact, the muscle soreness that disappeared after you climbed the mountain for 24 hours is recorded in sports medicine and is called "delayed muscle soreness". This is no joke. If you are lucky, it may hurt when you press it. If you are unlucky, you will be miserable. Maybe you can't get out of bed. What should I do if my leg muscles are sore after climbing the mountain?
1, massage
My leg hurts because my leg muscles are overworked when climbing the mountain. So let the tired legs rest more. If you can massage your legs at rest and accelerate the decomposition of muscle lactic acid, you can effectively relieve the feeling of leg pain.
2. Hot compress method
As I said before, muscle aches are caused by overworked muscles and poor blood circulation in the legs when climbing mountains. Hot compress with a hot towel can speed up the blood circulation in the legs. This can relieve the leg pain after climbing the mountain.
Step 3 exercise
There are two versions of sports here. First, to prevent leg pain after climbing, we should strengthen exercise and enhance the body's tolerance. Second, to relieve leg pain after mountain climbing, you can fight poison with poison, properly stretch muscles and accelerate the decomposition of lactic acid.
Step 4 prescribe diet
My leg hurts after climbing the mountain. I must supplement calcium and vitamin C, that is, I should eat more vegetables and fruits. You know, these two things can accelerate the decomposition of lactic acid.
What kind of food is suitable for taking?
1, water, energy food
The first thing to consider is to meet the basic needs of water and energy, so as to climb the mountain better. Secondly, things should not be too heavy, or eating will become a big burden on the way to climb the mountain. Of course, you can still consider the purpose of climbing the mountain and bring something to eat.
In order to meet basic needs, we should bring water and bread. Of course, the best water we bring is ordinary mineral water, and drinks can't quench our thirst at critical moments. Bread is an all-round food with high energy, small volume and light weight.
You can bring some chocolate to satisfy your hunger and replenish your strength. Taking chocolate is not to make you full and have nothing to do, but to eat while walking. We know that chocolate is high in calories. In case of any unexpected situation during rock climbing, chocolate can help you replenish your strength quickly.
2. Fruit
Balance nutrition with some fruits. Fruit doesn't want you to carry a big watermelon, so you are exhausted before the mountain climbs. Mountain climbing itself has no good food security, so it is naturally excellent to bring some fruit to balance the nutrition. So you might as well bring two apples, which are not easy to be damaged during climbing, and can also help supplement vitamins and water.
Step 3: fast food
Meet the purpose of climbing the mountain and bring some snacks. If you climb the mountain to relax, you might as well bring some snacks, find a cool beauty in the mountains and sit down and chat. It's beautiful to think about it.
How about climbing mountains to lose weight?
The weather is getting colder in autumn, and the most suitable outdoor exercise in this windy season is mountain climbing. At this time, climbing the mountain can not only avoid the scorching sun in summer, but also enjoy the fun of sports in mild sunshine. Moreover, in the process of climbing the mountain, you can also breathe the fresh air on the mountain and stay away from the hustle and bustle of life, which is refreshing. It is worth mentioning that the most important thing about mountain climbing is that it can also help people lose weight and rebuild their slim figure.
IT people, in particular, stay in the closed computer room all day, being troubled by the turbid gas and radiation emitted by the computer, and their minds are dizzy. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. Mountain climbing belongs to aerobic exercise, which can make muscles get 10 times more oxygen than usual, thus increasing protein in blood, increasing the number of immune cells, enhancing immunity, and helping carcinogens, harmful substances and toxins in the body to be excreted in time. While promoting metabolism, it accelerates fat consumption, so mountain climbing also has a shaping effect.
Tests show that climbing mountains consumes more fat than other sports. If a person weighing about 70 kilograms climbs a hillside with a slope of 70 degrees at a speed of 2 kilometers per hour for 30 minutes, his energy consumption is about 500 kilocalories, which is equivalent to swimming in the swimming pool for 45 minutes at a speed of 50 meters per minute, and perhaps equivalent to doing monotonous abdominal exercises in the gym for 50 minutes. If you want to strengthen the role of fat shaping, it is best to climb mountains 3~4 times a week.
When climbing a mountain, people's gluteus maximus and quadriceps femoris get effective exercise, muscle function is enhanced and fat synthesis is reduced. The bending walking mode of the upper body makes the fat accumulated in the waist and abdomen be consumed in large quantities. In addition, mountain climbing can enhance the strength of lower limbs, improve the flexibility of joints, promote the venous blood return of lower limbs, and have a good effect on reducing leg edema after sedentary MM.
Mountaineering equipment
Shoes: It is best to choose high-top, waterproof and breathable travel shoes. Proper size, thick and soft soles to prevent feet from being scratched. The sole pattern is big. The weight should be light.
Shoulder bag and waist bag: Shoulder bag is a good choice, and it is best to have a waist bag or a multi-layer vest.
Clothing: pants are loose, keep warm, and the outermost layer has the function of raincoat.
Walking stick: Walking stick can balance the body and reduce the pressure on the knee joint. It can also be replaced by branches and wooden sticks.
Food and plenty of water: you can bring some digestible high-protein foods, such as chocolate and boiled eggs, to supplement energy.
Healthy footwork of rock climbing to lose weight
Mountaineering is different from general fitness activities. Mastering certain footwork and skills can not only reduce sports injuries, but also get twice the result with half the effort. Since climbing mountains can exercise and help MM to consume fat, correct posture is naturally essential.
When starting uphill, you must slow down and follow the law of one breath, one step, one breath and one step. If you feel out of breath after climbing several steps like this, you should shorten the pace and continue to follow the breathing rhythm above; If you don't have to rest for two or three hours at the beginning of the steep slope, it means that you have successfully mastered the air-conditioned gait. Of course, when climbing a steep slope and carrying a heavy backpack, you need to take a small step up. In addition, it should be noted that you need to take a deep breath when inhaling, which can not only increase the gas supply, but also better adjust the gas and reduce the probability of mountain sickness.
Rest footwork This footwork is to straighten the feet behind each step. Only by straightening the legs can the weight be completely supported by the legs, so that the muscles of the legs can be relaxed. On the contrary, the knee has never been straight, of course, the muscles are prone to fatigue and even thigh cramps.
The footwork of the upper and lower gravel slopes should not be too steep, and the sole of the gravel slope should be completely contacted, so that the maximum friction can be used to easily walk on the gravel slope. If the gravel slope is steep, you can push the shoes into the gravel slope with the help of the strength of the thigh, and then move up. When going downhill, you can use the power of stepping on the heel to make the gravel slope have a foothold, and then continue to go down.
It is the most labor-saving to climb with the whole foot on the ground, but the forefoot or foot on the ground is an unscientific climbing posture, which is easy to cause leg cramps. The correct climbing action is that the upper body leans forward slightly, the arms swing naturally, the whole foot touches the ground, and the stride is small. When climbing a mountain, you also need a proper rest. The general rest time is about 5 minutes. MM can replenish water and eat seaweed in this short time, which can help replenish potassium and make energy consumption faster.
Matters needing attention in climbing mountains to lose weight
Although mountain climbing is a slimming and decompression exercise, we should also pay attention to some details when climbing, so as to ensure the safety in the process of climbing. Before climbing a mountain, you should first choose a pair of comfortable hiking shoes, and it is best to wear sportswear to climb the mountain, which can reduce the chance of accidents. In addition, it is best not to climb mountains in the morning or evening when the temperature is low, which is prone to danger. Of course, before climbing the mountain, you should prepare enough water to ensure that you can replenish water for your body in time.
1, not too hard. The intensity of mountain climbing should not be too high, and the heart rate should be kept at 120 ~ 140 times/minute. Generally, it is advisable to exercise 3 ~ 4 times a week.
2. Drink water first if you are not thirsty. Pay attention to replenish water during exercise, drink plenty of water on the basis of quenching thirst, or drink 400 to 600 ml of water before exercise 10 to 15 minutes to alleviate the degree of water shortage during exercise. You should choose a drink with appropriate sugar content and electrolysis degree (preferably vitamin C) to reduce fatigue and restore your physical strength as soon as possible.
3. Warm up first, then relax. When you start climbing, you must not increase the amount of exercise at the beginning, but step by step. Usually do some simple warm-up exercises first, and then gradually increase the intensity according to a certain breathing frequency to avoid sudden changes in breathing frequency during exercise. Relax at the end of exercise, which can better protect the ability of muscle groups and make blood flow back to the heart from the limbs.
4, vitamins "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, food should be easy to digest, and eat less foods containing crude fiber and easy to produce gas (celery, leeks, soybeans, etc.). ), and eat more alkaline foods such as vegetables, fruits and kelp.
In addition, due to the large temperature difference between morning and evening in autumn, mountaineering is easy to cause sweating, so clothes should be appropriately increased or decreased according to temperature changes to prevent colds. Mountain climbing after drinking is easy to induce cardiovascular and cerebrovascular diseases, and it is also easy to fall, so don't drink before climbing. If you feel uncomfortable during climbing, you must stop and have a rest at once. If you still feel unwell after rest, you should seek medical advice as soon as possible.