Is it good to go hiking in summer?

The weather is hot in the summer and people often don’t want to go out. Due to the hot weather, people also stay away from all kinds of outdoor sports, because outdoor activities in hot weather can easily cause heatstroke. So hiking in the summer has become a good choice for many people. In the summer, the mountains have dense shade and the air is cool. Hiking can not only exercise the body, but also escape the heat. So is it good to hike in the summer?

Mountain climbing is an exercise that is beneficial to physical and mental health. It not only exercises the body, but also cultivates sentiments. However, mountain climbing is a sport that consumes a lot of oxygen, and accidents may occur if you don't handle it well. Therefore, when participating in mountain climbing exercises, you must keep in mind the following eight points:

1. Pay attention to individual differences

Although mountain climbing is a good fitness activity, it is not suitable for everyone. It is best to check your body before climbing a mountain. If you have heart disease, it is best not to climb a mountain. Because mountain climbing consumes a lot of physical energy and increases the burden on the heart, it can easily induce angina pectoris and myocardial infarction. In addition, patients with epilepsy, vertigo, hypertension, and emphysema should not climb mountains. People with joint diseases or prone to knee and ankle injuries should not go mountain climbing (or climbing stairs).

2. Wait until the sun comes out before going up the mountain

In winter, the sun rises late and it is dangerous to go out for exercise in the dark. Winter mornings are the coldest time of the day, and the temperature difference between indoors and outdoors is large. The sudden stimulation of cold air can easily cause vascular spasms, which may induce angina pectoris or myocardial infarction. At this time, blood viscosity is the highest and blood sugar is the lowest, so it is better to go hiking after breakfast.

3. Remember to drink plenty of water

Even if you are not thirsty, you should drink a glass of water before climbing a mountain. This can dilute the blood and reduce dehydration during exercise. When climbing, you should also remember to replenish water at all times. It is best to drink sports drinks containing electrolytes, which can reduce fatigue and restore your strength as soon as possible. Drink small amounts multiple times, three big gulps each time, drink frequently, and don't wait until you are thirsty to drink.

4. Pay attention to gradual progress

You should do some simple warm-up exercises before climbing a mountain. The climbing height and time should be determined according to your physical strength and usual activity status. If you feel tired, or have palpitations, chest tightness, sweating, etc., you should stop exercising immediately and rest on the spot. Never force yourself to persist.

5. Pay attention to using pulse to control intensity

When climbing, the pulse should always be kept within the aerobic fitness target heart rate, 170 minus age (not more than 180 minus age). If it is a little faster, you should stop to let the pulse slow down before climbing again. You can stand for 1 or 2 minutes before climbing again. You can also rest for 10 to 20 minutes. Be careful not to sit down immediately. Stand for a while before sitting down to rest. Be careful not to lie down to rest, and wear clothes to prevent catching a cold.

It is possible to climb mountains in the summer, but you must make some protective preparations. If the elderly are climbing mountains, they must be careful because they have poor legs and feet. It is best to hold a cane and lean forward when climbing. At the same time, avoid some muddy mountain roads. Take breaks and drink plenty of water while climbing. Be sure to avoid prolonged exposure to sunlight.