The effect of mountain climbing on weight loss, let's go mountain climbing in spring to lose weight

In the above article we talked about what season is suitable for weight loss? Experts give the answer that spring is the best time to lose weight, because the breath of life in spring is always strong, everything is growing, women are no exception in this season, all body functions are slowly changing, and they need to make themselves full of vitality, shape their bodies and lose weight, this season is the best. So will climbing in this season be more effective? So what are the benefits of mountain climbing and what equipment is needed for mountain climbing ?

Mountain climbing is an aerobic exercise. Regular aerobic exercise can increase the protein in the blood and enhance immunity. It can stimulate the body's immune system to stimulate the release of harmful substances and toxins in a timely manner. Mountain climbing not only promotes metabolism, but also speeds up fat consumption, so it also has the effect of losing weight.

The benefits of mountain climbing

It has been determined that climbing a hill at a speed of 2 kilometers per hour for 30 minutes consumes about 500 kcal of energy, which is equivalent to walking for 2.5 hours or going downstairs to practice for 1.5 hours.

Mountain climbing equipment

1. Shoes: It is best to choose high-top, waterproof and breathable hiking shoes. The size is right, the sole is thick and soft to prevent hurting your feet. The sole should have large pattern and be light in weight.

2. Backpacks and waist bags: A backpack is a good choice, and it is best to have a waist bag or a multi-layer vest.

3. Clothing: Wear loose pants that retain warmth, and the outermost layer should also function as a raincoat.

4. Cane: A cane can help balance the body and reduce pressure on the knee joints. It can also be replaced by branches or sticks.

5. Food and enough water: To replenish energy, you can bring some easily digestible food such as whole wheat bread, boiled eggs, etc.

Warm up and cool down for mountain climbing

You need to do some warm-up exercises before climbing a mountain to avoid injury. From top to bottom, move the joints of the whole body by turning, kneading, patting, shaking, kicking, pressing, etc. for about 10 minutes to increase the temperature of muscles and tissues, which can help warm up.

In addition, after climbing, be sure to do some clean-up and relaxation exercises. This is because during the climbing process, blood will be concentrated in the limbs and a large number of blood vessels will open. If you stop suddenly at this time, blood return will be hindered.

Mountain climbing skills

1. Breathing: During the mountain climbing process, no matter how long the distance is, you must breathe at a certain frequency and gradually increase the intensity. Do not suddenly speed up your pace or sprint hard in the last section, which will cause a sudden change in breathing frequency during exercise. In general, it is most appropriate to maintain a heart rate of 120-140 beats per minute.

2. Save energy: In order to save energy, it is best to lean forward when climbing a mountain. Many mountaineering enthusiasts recommend using trekking poles on rugged mountain roads. It can save climbers about 1/3 of their physical strength, especially when carrying heavy equipment. When going down the mountain, you can walk in a Z shape, which not only saves energy but also protects your knee joints from impact.

3. Replenish water: It is easy to sweat when climbing, and when you feel thirsty, your body is actually in a state of dehydration. The scientific way to drink water is to drink 200_300ml of water 10-15 minutes before climbing. This can reduce the degree of water shortage during exercise. When climbing, you should drink small amounts of water frequently, just enough to moisten your throat each time.