Can mountain climbing help you lose weight? What should you pay attention to?

　　Mountain climbing is a hobby for many people, and for those who want to lose weight, mountain climbing is actually a good choice. But there are also some issues that you need to pay attention to when climbing. So what do you need to pay attention to when climbing to lose weight?

　　Benefits of mountain climbing

　　First of all, mountain climbing is an aerobic exercise. Regularly doing this kind of aerobic exercise can increase the protein in the blood, enhance immunity, and promote the timely discharge of harmful substances and toxins from the body. Climbing mountains not only promotes metabolism, but also speeds up fat consumption, so it also has the effect of losing weight.

　　According to measurements, climbing a hillside 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 methods and techniques

　　1. Breathe

　　During mountain climbing, regardless of the length of the journey, you must follow a certain breathing rate and gradually increase the intensity. You must not suddenly speed up the pace or sprint desperately in the last section, causing the breathing rate to suddenly change during exercise. Normally heart rate It is most suitable to keep it at 120-140 times/minute.

　　2. Effort saving

　　In order to save effort, it is best to tilt the center of gravity forward when going up the mountain. Many mountaineering enthusiasts recommend using trekking poles on rugged mountain roads. It can save about 1/3 of the climber's physical strength, especially when carrying heavy equipment. You can walk in a Z-shape when going down the mountain, which not only saves energy, but also protects your knee joints from impact.

　　3. Hydrate

　　It’s easy to sweat when climbing a mountain, and when you feel thirsty, your body is actually already in a state of dehydration. The scientific way to drink water is to drink 400-600ml of water 10-15 minutes before climbing a mountain. This can reduce the degree of water shortage during exercise. During mountain climbing, you should drink less and more water, just moisten your throat every time.

　　While exercising, everyone should pay attention to sports safety protection, especially elderly , when climbing mountains, you must pay attention to within your ability.

　　What should you pay attention to before climbing a mountain?

　　1. Carry your luggage reasonably, preferably with crutches, ropes and flashlights.

　　2. Be sure to arrive at your intended destination before dark to avoid sleeping outdoors at night and causing a lot of inconvenience.

　　3. Mountain climbing should be done according to one’s physical condition, within one’s ability, and in groups.

　　4. Don’t take risks on rainy or foggy days to avoid slipping due to floating soil, moving stones, slippery roads, and unclear vision.

　　5. Avoid lightning strikes during thunderstorms. Do not climb peaks, hold on to iron ropes, or take shelter under trees.

　　6. Do not wear plastic-soled shoes or high-heeled shoes when hiking.

　　7. Wear less clothes when climbing. If you stop, especially when you are sweating, put on warm clothes to prevent catching cold. cold。

　　8. Pay attention to forest fire prevention.

　　9. Beware of poisonous snake bites and wild beast attacks. Clothes should be tightly wrapped around the body and not exposed too much to prevent being attacked by venomous snakes.

　　10. When walking in deep mountains and woods, be careful to prevent getting lost, especially in rainy or foggy weather. Therefore, it is best to find a guide to go with you in advance. Do not go alone or go into deep mountains and dense forests.