Climbing
Mountain climbing refers to fitness climbing.
★ Sports Features
(1) Mountaineering is carried out in mountainous terrain where the mountains are high, elevation is generally more than 1,000 meters, and the total slope of the traveling route is above 20 degrees. Mountain climbing is low, and the total slope of the route is less than 20 degrees.
(2) Mountaineering Because of the difference in mountain height, terrain, and alpine environment, the impact on human body performance changes is also different from the physical function requirements of mountaineering. Because mountain climbing is not high and the slope is small, the mountain environment has little impact on human body function.
(3) Because of the long distance and the long time required for mountaineering, there are often longer breaks in the middle.
(4) Because of the thin mountain oxygen, low atmospheric pressure, and strong sunlight during climbing, the body must bear the effects of oxygen and UV radiation outside the muscle movement.
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★ physiological role
(1) Under hypoxic conditions, the ventilation of the lungs can be increased and more alveoli open can be mobilized; for the oxygen supply of the tissue cells, the blood circulation is accelerated, so the degree of the improvement of the cardiopulmonary function is greater than that of the land sports.
(2) In the absence of training, when the altitude is about 2500 meters above sea level, the inhibition process of the central nervous system is weakened, and the cerebral cortex is predominantly excited. Emotional sensation, euphoria, and weakening judgment of the movements are easy to occur.
(3) In the event of hypoxia, the physiological function of the body is disordered, with arteriole vasodilation, headache, decreased digestive function, dullness, and decreased perception.
(4) Hypoxia causes excitement in the respiratory center, which accelerates the deepening of the respiratory rate. The rate can be as fast as 70 beats per minute. This allows the respiratory muscles to be exercised to increase the respiratory function.
(5) Hill-climbing exercise should be carried out in a mountainous area below 1000 meters above sea level. The oxygen content in the air is normal and there will be no response to hypoxia, but the degree of improvement of heart and lung function is not as good as that of mountaineering. The degree of improvement of heart and lung function increases with elevation.
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★Precautions
(1) Mountain climbing requires high physical performance, especially for people with high cardiopulmonary functions. People with underlying diseases cannot climb mountains.
(2) Exercises that target fitness should not be used for mountaineering. In particular, the elderly and people with weak physical stature should not use mountain climbing. Instead, they should choose mountain climbing or mountain climbing.
Because the elderly have poor cardiopulmonary function, low adaptability and stress ability, physical flexibility and endurance are relatively poor, and the intensity of mountaineering is high, the environmental conditions in exercise are poor, and they are prone to fatigue and have adverse effects on the body. Eventually caused the disease.
(3) Because of the low density of air in mountains, strong sunlight, and large amount of ultraviolet rays, ultraviolet radiation is prone to damage. Therefore, mountaineering must have appropriate protective measures.
(4) Wear suitable shoes, clothing, and sun protection glasses when climbing or climbing.
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★ suitable crowd
For fitness goals, do not choose mountaineering; frail elderly people and those with serious illnesses should not participate in mountaineering and mountain climbing. You can choose to go mountain sports.
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Hill walking
There are great differences between mountaineering and mountaineering and mountain climbing. The crowds that are suitable for exercise are very extensive and they are a way of walking in the mountains.
★ Sports Features
(1) Mountain walking refers to walking in the mountains where the total slope of the walking surface is less than 10 degrees in the mountain with low elevation ( general altitude is less than 1,000 meters ) .
(2) Walking in the mountains
It has the advantages of coexisting many aspects such as watching the natural scenery of the mountains, breathing fresh air, and walking on the road. It is suitable for the rehabilitation of elderly people and diseases such as cardiovascular and cerebrovascular diseases, respiratory diseases, and immunocompromised diseases.
(3) Due to the slope of the road, the load and energy consumption of the legs during walking are larger than those of the flat road, but the movement is still within a small intensity range.
(4) It is an outdoor exercise with a long exercise time. It is prone to be burnt by ultraviolet rays when exposed to sunlight for a long time.
★ physiological role
(1) It can slowly improve cardiac function, improve myocardial blood circulation, increase blood supply to the coronary system, promote myocardial physiological metabolism, slow down heart rate, and ultimately improve systemic blood circulation.
(2) improve the respiratory system function, increase pulmonary ventilation and lung capacity, enhance alveolar blood gas exchange capacity, and then increase blood oxygen saturation, improve alveolar elasticity and blood circulation, enhance lung disease resistance.
(3) It can effectively improve immunity, enhance the activity of immune cells, increase the number of immune cells and substances, and keep the immune function in an exuberant state.
(4) Regulate the process of excitation and inhibition of the central nervous system in the brain, so that the over-excited nerves of the brain are inhibited, and the over-suppressed nerves are excited to promote the balance activity of the central nervous system. Can regulate the balance of the autonomic nervous system and improve sleep and endocrine activities.
(5) Can improve the psychological quality and improve the mental state, adjust the mood to forget the troubles and enhance self-confidence. Regular exercise can improve logical thinking skills and make people smarter.
(6) to promote the body's metabolism, regulate blood lipid and blood glucose metabolism, enhance the activity of metabolic enzymes in the body, improve the anti-oxidation ability of tissue cells, delay aging.
(7) Develop leg strength and improve endurance. Due to the slope of the road surface, it can exercise the balance ability of the human body, strengthen the stability of the ankle joint, strengthen the bones, and prevent osteoporosis.
(8) Effectively reduce weight. During the exercise, adrenaline secretion increases, adrenaline activates sensitive lipolytic enzymes, and activated sensitive lipolytic enzymes can decompose and transform adipose tissue, so that fat is consumed during exercise and play a role in weight loss.
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★Precautions
(1) Walking in the mountains should not be carried out in winter because of the cold weather in the winter and the snow and ice on the road surface. It is easy to slip and fall. Excessive cold air stimulates the respiratory tract for a long time and is prone to catch cold. Repeated and regular stimulation will gradually weaken the function of the trachea. Tracheitis.
(2) In summer, strong sunlight radiation should be taken to prevent skin from being burnt by ultraviolet rays.
(3) Long-distance walking takes a long time, and the loss of body water is more. Therefore, more drinking water should be prepared, and body water should be added in time to avoid heat stroke.
(4) The clothing should be loose and comfortable, with eye-catching colors, which is beneficial to refreshment and the appearance of goals. The shoe size should be appropriate, light, soft, with feet, breathable.
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★ suitable crowd
Appropriate for all groups of people, especially for those recovering from illness is a preferred exercise method.
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