Mountain climbing is an excellent aerobic exercise. If you climb for 30 minutes on a hillside at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Mountain climbing is good, but there are some excuses. It is easy to hurt the body if the strength is not well grasped.
Therefore, before going to the mountain, you must do preparatory activities to make your muscles and joints move. Similarly, after the climb, you must also do some sorting and relaxation activities, such as going down the flat for about 5 minutes after going downhill. It is most suitable to keep the center rate of climbing process at 120-140 times/minute.
Mountain climbing precautions
(1) Physique is weak or healed after illness, and elderly people with cardiovascular disease (such as high blood pressure, coronary artery with blood supply disorder and poor compensation function), dizziness, chest tightness, and palpitations are not suitable for mountaineering activities.
(2) Before climbing activities, it is necessary to survey (or inquire) the topography and landforms, understand the mountain structure and height, and explore the dangerous areas, mountain rocks and grassy areas.
(3) In the mountains, there are wild vine plants mixed with sand, gravel, pumice and growing shrubs. When climbing, do not scratch the grass roots or branches. If you climb down if you fall down, you should protect yourself against the grass.
(4) When there is asthma or hypoxia during the mountaineering, you should not reluctantly board in. You can stop at the place and take 10 to 12 deep breaths until the breathing returns to an even level, then slowly advance.
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