It is said that life lies in exercise. In fact, indoor sports are not necessary for exercise. Occasionally outdoor sports are also a good choice, such as mountain climbing. Many people want to know how long the weight loss effect of mountain climbing will be visible. The content of this article reveals how long it will take to see the weight loss effect of mountain climbing.
How long does it take to climb the mountain to lose weight? Generally speaking, you can lose weight by climbing a mountain until your body sweats slightly, but the specific fat consumed by climbing depends on the time and intensity of exercise.
According to experts, the human body consumes fat 1000 grams and heat 7700 calories. In other words, climbing the mountain for two hours every day for one week can reduce 1-2 kg without increasing diet. However, after human body fat consumption, it will be eager to make up for it from the diet. If you don't continue to exercise, you will rebound soon. Although climbing mountains consumes a lot of calories, it is not recommended to climb mountains for two hours every day, which will easily lead to long-term tension and congestion of calf muscles. For girls, climbing mountains every day can easily turn into thick muscular legs, which will affect the leg lines. It is recommended to climb the mountain 1-2 times a week, and then cooperate with other sports, the weight loss effect will be better.
Generally speaking, the best time to climb a mountain is 3 pm. Before climbing the mountain, remember to prepare necessary items, such as water, paper towels, backpacks, etc. Pay attention to hydration in the middle. In addition, take a proper rest according to your own situation. Don't force yourself. If you are hungry, you can also eat properly, but avoid eating too much high-calorie food. In addition, climbing in the wrong posture will also affect the climbing effect. Therefore, before climbing the mountain, we must first understand the correct climbing posture, so as to avoid losing weight when we are tired and eventually affecting ourselves.
Matters needing attention in climbing mountains to lose weight
1, climbing a mountain and sweating can discharge some wastes in the body and on the body surface in time, giving the body a general cleaning. So we need to replenish enough energy.
2. In the process of climbing the mountain, some bacteria can be killed due to the increase of body temperature, and then the body temperature can be controlled within a safe range due to the proper discharge of sweat.
3. Pay attention to using regular climbing methods. Regular climbing exercise can exercise the nervous system that controls sweat glands and make it more sensitive.
4, climbing the mountain and sweating have the effect of beautifying the skin. The contraction, stretching and contraction of blood vessels is equivalent to giving the skin a massage. However, it should be noted that you must take a bath with warm water after sweating, replenish water in time after exercise, and keep warm.
You should prepare enough water and dry food before climbing the mountain.
6. prepare a pair of sports shoes and sportswear that suit you, and bring some commonly used medical drugs, just in case.
7. Remember to bring a sewing kit to prevent the branches from scratching the clothes when climbing, so as to repair them.
Some suggestions on climbing mountains to lose weight
1, the preparation activities should be sufficient.
Climbing a mountain requires physical exertion. For people who don't climb mountains often, they must do some preparatory activities before climbing. This is a must, not less!
2. Breathable clothes and sports shoes
Climbing a mountain is bound to sweat, so it is necessary to wear breathable T-shirts and shorts. Of course, you should also prepare a pair of sports shoes, especially in the morning when there may be fog on the mountain and water drops on the steps. Sports shoes can wear and prevent slipping.
3. Don't climb too fast
For many people, mountain climbing is just a sport after all, and it is impossible to do it often. Don't climb too fast, but also pay attention to the steps under your feet After all, people often say that mountain roads are dangerous.
4. You can try to step up your pace.
Mountain climbing is a very tiring activity. For people who are slightly obese, climbing the mountain by stepping is very beneficial to reduce the fat in the legs and waist. When you step on it, you should be slow and steady at every step. The effect of this exercise is obvious.
Step 5 try to jump up the steps
Going up the stairs is a very physical exercise. Of course, there are many benefits here, especially for people with a lot of abdominal fat. It helps to reduce the accumulation of abdominal fat for a long time, and a good figure will naturally come out. The next time you climb a mountain, if you encounter a step that is not particularly steep, try to jump on it!
Step 6 run around the mountain road
At present, some mountainous areas have opened up artificial runways around them. The air on the mountain is fresh and the environment is elegant, surrounded by full of green. Take a step and run around the mountain road happily, sweating and feeling comfortable. If you are full of energy, you must try it, or you will lose a pleasure in climbing the mountain in the morning!
7. Remember to relax yourself
Don't rush to rest after climbing to the top of the mountain. Do some stretching exercises, relax your muscles and bones, and then sit down and have a rest. Do some exercise after going down the mountain to reduce fatigue after strenuous exercise. It's comfortable to go home and take a hot bath!
Can you lose weight by climbing mountains? Mountain climbing is aerobic exercise, which can increase protein in blood, increase the number of immune cells, enhance immunity, and help carcinogens, harmful substances and toxins in the body to be excreted in time. Promote metabolism and accelerate fat consumption, so rock climbing also has the effect of slimming.
Studies have confirmed that a person weighing 70 kilograms will consume about 500 kilocalories when climbing a 70-degree hillside for 30 minutes at a speed of 2 kilometers per hour. It is equivalent to swimming at a speed of 50 m/min for 45 minutes, or running continuously on a treadmill at a speed of 8 km/h for 50 minutes.
The correct way to lose weight by climbing mountains.
It's easy to sweat when climbing mountains. Drinking a proper amount of water before exercise 15 minutes, drinking less and drinking more will help alleviate the water shortage during exercise.
Remember to warm up for about ten minutes before climbing the mountain, and exercise all joints to avoid injury.
When climbing a mountain, keep breathing evenly and keep the heart rate at the best 120- 140 beats/min.
When going up the mountain, in order to save effort, it is best to lean forward; Go zigzag when going downhill to reduce the impact on the knee joint.
Be sure to do relaxation activities after climbing the mountain, and don't suddenly stop causing blood reflux obstacles.
The best time to climb a mountain to lose weight
Many people like to climb mountains in the morning and think that the air is freshest in the morning. But in fact, the time from 4 am to 10 is blood viscosity. If mountaineers don't have the habit of morning exercise, they have a history of hyperlipidemia, blood viscosity, diabetes, hypertension or myocardial infarction. If they choose to climb in the morning, the intensity will be greater, which may induce myocardial infarction or cerebral infarction.
Therefore, it is best to climb the mountain after 3 pm. Be careful not to forget to bring a bottle of light salt water to replenish water in time to avoid excessive sweating and dehydration.
Matters needing attention in climbing mountains to lose weight
1, not too high strength. Don't climb too hard. The heart rate should be kept at 120 ~ 140 beats/min. It is generally advisable to exercise 3 ~ 4 times a week.
2. It's usually better to drink water and climb mountains before you are thirsty. Pay attention to replenish water during exercise, drink plenty of water on the basis of satisfying thirst, or drink 400-600 ml of water 10- 15 minutes before exercise to reduce water shortage during exercise. Drinks should contain proper amount of sugar and electrolyte (preferably vitamin C) to relieve fatigue and restore physical strength as soon as possible.
3. Warm up first, then relax. When you start climbing a mountain, you must not increase your 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 return to the heart from the limbs.
4, vitamins &; Ldquo hot repair &; Rdquo consumes a lot of energy and various nutrients when climbing mountains, so the supply of vitamins is essential. Special attention should be paid to supplementing proper amounts of vitamin A, vitamin B and vitamin D every day.