Mountain climbing belongs to aerobic exercise, which can make muscles get 10 times more oxygen than usual, thus increasing the number of protein and immune cells in the blood and helping the harmful substances in the body to be discharged; While promoting metabolism, it can also accelerate fat consumption, so mountain climbing also has a shaping effect. Insisting on endurance exercise of lower limbs is helpful to improve joint function, maintain the coordination between muscles and motor organs, increase the content of minerals in bones, reduce osteoporosis and stimulate the growth of bone cells. In rock climbing, your gluteus maximus and quadriceps femoris (that is, the front thigh muscles) will be effectively exercised. Mountain climbing is very helpful for reducing leg fat and shaping upturned hips. Many people who exercise regularly know that you can also set a slope on the treadmill, which is equivalent to climbing a mountain. This kind of exercise is very helpful for waist and abdomen exercise, especially for shaping a beautiful and full ass. Climbing a mountain at the age of 25 is capital, and capital is your strong body. In order to maintain or improve your physical fitness, you should challenge yourself in sports. It is possible for you to make great strides and make rapid progress. You should prove your strength in high-intensity exercise, win the admiration of others and improve your physical fitness in an all-round way. At the age of 25, the "effective heart rate range of aerobic exercise" should be 70% ~ 85% of the maximum heart rate (140 ~165). This intensity of exercise can improve cardiovascular endurance and burn more body fat. Climbing a mountain at the age of 30 requires a relatively smooth process. Don't stop in an emergency, and there is no need to rush or even sprint. Even and fast speed suits you best. At the age of 30, the "effective heart rate range of aerobic exercise" should be 60% ~ 70% of the maximum heart rate (160 ~135). This kind of intense exercise is beneficial to health and cardiovascular system, and burns more calories (including fat) than low-intensity exercise. I suggest you exercise at this intensity for a long time. 35-year-old, climbing the mountain at a constant speed in small strides can improve the overall health level. At the age of 35, the "effective heart rate range of aerobic exercise" should be kept at about 60% of the maximum heart rate. Long-term exercise can reduce body fat and blood fat. You will feel relaxed and slightly sweaty, but don't mind, as long as it is within the tolerance range, it doesn't matter after a long time. While climbing the mountain, you can enjoy the beautiful scenery in the mountain, and maybe you will get more life enlightenment from every grass and tree. The body is like a machine, and it takes a process to accelerate its operation. At the beginning, climb slowly for 5 ~ 10 minutes, and then gradually accelerate according to your physical condition. But in this process, please try to keep a uniform speed, your body can bear it. It is best to keep accelerating-uniform-decelerating when going downhill. Because the purpose is to keep fit, please don't blindly compare speed with others. The bones, muscles and internal organs of the human body are inert. It's not that there is no ability, but that it needs a process. Only through exercise can we give full play to our physical fitness. Some people began to climb hard, and as a result, they were panting and dizzy, and even dared not climb again. In fact, just starting to climb the mountain, falling behind and slowing down does not mean that you are in poor health. After exercise, you are sure to catch up with or surpass others. How often should I climb the mountain? In the process of climbing the mountain, the muscles of the legs and buttocks exert their strength, which can consume a lot of fat, make the muscle fibers of the legs thinner and longer, and prevent the buttocks from sagging. Since there are so many benefits, can I climb every day? Better not. Because climbing a mountain requires a lot of physical strength, muscle recovery also takes time. For those who have no exercise foundation, it should be at least two or three days apart, and those who are in poor health need a week to recover. Your exercise frequency can be once a week or once every other week. There is a concept called "excessive recovery" in sports training, which means that in order to improve human functions (such as strength, cardiopulmonary function), it is necessary to exercise (increase load). But after a period of rest, it will gradually degenerate to the previous level. If you can persist in exercising before retrogression, your physical function can be improved and you can climb to a higher level. This is called "excessive recovery". Therefore, for people with exercise habits, exercise cannot be interrupted, otherwise the effect will be greatly reduced. The interval is about two or three days. If you can't climb the mountain every week, do other aerobic exercise at least every two or three days. The stair trainer and rock climber in the gym can exercise thighs and buttocks, increase endurance and play the same exercise role as climbing a mountain. Or practice squatting and riding at home for 5 ~ 10 minutes every day, and rest when you feel tired 1 minute. The easiest exercise is to climb the stairs, keep exercising, and then you will feel your legs are particularly strong when you climb. When to climb the mountain? 5 pm to 8 pm is the best time for exercise. At this time, the human body has the strongest motor function. After a day's activities, the body has been warmed up and the activity ability is the strongest. Therefore, this is the best time to do aerobic exercise. Maybe mountain climbing is not for you. Mountain climbing is a mass sport, because the technical requirements are not high, most people can participate. However, some people are not suitable for mountain climbing because of physical reasons, such as people with leg diseases such as arthritis and osteoporosis. When climbing the mountain, the knee joint should be bent to 130 ~ 150, which is the angle with the heaviest burden on the patella and is easy to cause knee pain. When going down the mountain, the bones and joints of the lower body have to bear a great impact, which will aggravate the condition. Therefore, people with arthritis and osteoporosis had better not climb mountains. Patients with coronary heart disease have greater physical exertion, faster blood circulation and heavier physical burden when climbing mountains, which is easy to induce angina pectoris and myocardial infarction. Epilepsy patients should not climb mountains. Once they have a seizure, their lives are in danger. If you feel dizzy, if you especially want to accelerate at 25, 30 and 35, different climbing speed, mountain height and slope will affect the exercise intensity, thus receiving different exercise effects. So, how long will it take to climb the mountain to reach the fitness goal? What frequency suits you? Maintaining the "effective heart rate range of aerobic exercise" is the most suitable intensity for fitness mountaineering. Climbing for more than 20 minutes is considered aerobic exercise. The intensity of aerobic exercise can be estimated with reference to heart rate. First, master how to calculate the maximum heart rate. Maximum heart rate =220- age Next, please hold both sides of the neck and throat with your index finger and middle finger, and meditate on the number of heartbeats within 10 second, and then multiply by 6 to get the number of heartbeats per minute, which is the normal heart rate. The "effective heart rate range of aerobic exercise" of healthy people should be between 65% and 85% of the maximum heart rate. If you find it troublesome to measure pulse rate and heart rate, it is suggested to try a simple and effective "speaking test": if you can speak normally when climbing a mountain, it means there is no overload, if not, you need to adjust the speed or intensity. Ways to understand the lack of exercise intensity: "conscious strength sharing method" I feel very tired after climbing the mountain, but I recovered after a night's rest, which shows that the exercise intensity is appropriate. If you are not tired at all, it means that your exercise intensity is insufficient. Detecting heart rate is helpful to adjust the pace and speed of mountain climbing and achieve the purpose of exercise. People of different physical conditions and ages need to climb mountains according to a suitable plan. Don't forget 1 Warm up before climbing the mountain. Pay special attention to the activities of lower limb muscles and joints when doing warm-up exercises. You can jog in place for a few minutes, and then do targeted stretching exercises. After rest and proper adjustment, the cardiopulmonary function can be changed from partial function to full function, and then the same intensity of exercise can be carried out. Warm-up before climbing can stretch muscles and ligaments and prevent joint injuries. 2. The posture should be correct. Experts believe that it is the most labor-saving when climbing with the whole foot on the ground, and it is unscientific climbing posture to land with the forefoot or the heel. Also, the calf muscles have been fully exercised when going up the mountain, and they will continue to exert their strength when going down the mountain, which is easy to cause instability of the lower limbs, so it is the most dangerous when going down the mountain. This is the so-called "going up the mountain is easier than going down the mountain". It is recommended to take a break before going down the mountain and make adjustments to let this part of the muscles recover. Besides, don't walk too fast, or even run down the hill, lest you can't stop the car, scratch your joints or strain your muscles. If the slope is steep, you can take the "Z" route to reduce the slope. Current location: Home > Outdoor > Mountain Climbing > Mountain Climbing Knowledge > Healthy Mountain Climbing ABC Time: 2010-04-2712: 01Source: Unknown Author: bandiy Click: 44 times 3. How often do you climb? For those who have no sports foundation, it takes at least two or three days, and those who are in poor health need a week to recover their physical strength. The common exercise frequency can be once a week or once every other week. There is a concept in sports training called "excessive recovery", which means that in order to improve human function, it is necessary to exercise with a little load. If you can't climb the mountain every week, do other aerobic exercise at least every two or three days. For example, the stair trainer and stair climber in the gym can exercise thighs and buttocks. The easiest thing is to climb the stairs and keep exercising, and then you will feel relaxed when you go hiking. 4. When is the best time? 5 pm is the best time for exercise. At this time, the human body has the strongest motor function. After a day's activities, the body has been fully warmed up and the activity ability is the strongest. This is the best time to do aerobic exercise. Maybe it's not for you. Mountain climbing is a mass sport, because the technical requirements are not high, most people can participate. However, some people are not suitable for mountain climbing because of physical reasons, such as: ● People with leg diseases. ● Patients with coronary heart disease. ● Patients with epilepsy. ● Dizziness. ● Other women such as visceral ptosis, hypertension, emphysema and in the physiological cycle are generally not suitable for climbing mountains.