Is mountain climbing an aerobic exercise?

With the improvement of living conditions, people pay more and more attention to the quality of life. Therefore, during holidays, many people hope to achieve aerobic exercise by climbing mountains to achieve the effect of fitness. Climbing mountains can not only increase the amount of exercise of the human body, but also enjoy the beautiful scenery. Many people do not have a thorough understanding of the aerobic exercise of climbing mountains. So how should climbing mountains play the role of aerobic exercise?

Mountain climbing is an aerobic exercise that can allow muscles to obtain 10 times more oxygen than usual, thereby increasing the protein in the blood, increasing the number of immune cells, enhancing immunity, and helping to excrete carcinogens, harmful substances, toxins, etc. from the body in a timely manner. While promoting metabolism, it also speeds up fat consumption, so mountain climbing also has a body shaping effect.

Persisting in mountain climbing, an exercise that enhances the endurance of the lower limbs, helps improve joint function and maintain coordination between muscles and motor organs. In addition, it can increase the mineral content in bones and reduce the occurrence of osteoporotic fractures. Improving local bone metabolism is beneficial to stimulating the growth of bone cells.

The speed of climbing, the height of the mountain, and the slope will all affect the intensity of exercise, thereby achieving different exercise effects. So, how often should you climb mountains to achieve your fitness goals? What frequency is right for you?

Maintaining the "effective heart rate range for aerobic exercise" is the most suitable intensity for fitness mountaineering.

Climbing a mountain for more than 20 minutes is considered aerobic exercise. The intensity of aerobic exercise can be estimated by referring to heart rate. First, you need to learn how to calculate your maximum heart rate.

Next, press either side of the throat in your neck with your index and middle fingers, silently count your heartbeats for 10 seconds, and then multiply by 6 to get your heartbeats per minute, which is your normal heart rate. The "effective aerobic exercise heart rate range" for a healthy person should be between 65% and 85% of the maximum heart rate.

If you find it troublesome to measure your pulse and heart rate, it is recommended that you try the simple and effective "conversation test": if you can have a normal conversation while climbing, it means you are not overloaded. If not, you need to adjust your speed or intensity.

How to understand if exercise intensity is insufficient: "Method of Equal Distribution of Conscious Effort". Feeling tired after climbing a mountain but recovering after a night's rest indicates that the intensity of the exercise is appropriate. If you don't feel tired at all, it means the exercise intensity is not enough.

Monitoring your heart rate helps you adjust your climbing rhythm and speed and achieve your exercise goals. People with different physical conditions and ages need to climb according to appropriate plans.

After reading the above introduction, I believe you have a better understanding of the test of mountain climbing aerobic exercise. Different people have different exercise intensities, so if you want to achieve aerobic exercise, if you take the method of mountain climbing, it is best to calculate according to your heart rate. When hiking, you must pay attention to your personal safety. It is best to hike in developed mountainous areas.