What are the precautions for mountain climbing exercise?

Mountain climbing is a sport that is particularly beneficial to the body. It is also a sport that can exercise one's will. While mountain climbing exercises the body and mind, it also gives one the feeling of being close to nature. It is a sport that allows people to have close contact with nature, and it has many benefits to the human body. While we are doing the benefits of mountain climbing, we must also pay attention to safety, especially there are many precautions when mountain climbing. Let's take a look below.

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.

6. Be careful to prevent falling

The elderly have less flexible legs and feet, so it is best for them to use a cane when climbing and pay attention to leaning forward. You should also avoid places with accumulated snow to prevent sprains or slips.

7. Be careful not to get lost

When hiking, you should choose routes with more people, avoid cliffs and thorny paths, and don't go into forests where no one has walked. Don't go up the mountain too early, and don't go down the mountain too late. If possible, it is best to bring communication tools such as a mobile phone to facilitate contact with the outside world in case of an accident.

8. Avoid local massage for sprains

When an acute sprain occurs while climbing, avoid local massage or hot compress. It is best to apply cold compress for 20 to 30 minutes, which can reduce swelling and relieve pain.

Through the above introduction, we know what are the precautions for mountain climbing exercises. This is also what we must understand and know when we climb mountains. Another thing we need to pay attention to is to be fully prepared, especially to prepare the materials we need, mainly some things we carry with us and want to use, and also choose shoes that can protect our feet.