Five basic tips for hiking
Body: Walking is a whole-body exercise, not just a foot exercise. Pay attention to balancing your body and adjust your gait by swinging your arms. Keep your back shoulders and back straight, breathe deeply with your abdomen, and touch the ground with your soles.
Feet: Touch the whole sole, first to the heel, then to the toe.
Rhythm: The best speed is to talk while walking without panting. Pay attention to the pulse rate not exceeding 90-120/min.
Breathing: Adjust the breathing evenly, avoid qi, and take a deep breath.
Back: Sink your shoulders, keep your back straight, and breathe deeply through your abdomen.
Eight basic principles of hiking
1. Speed control principle
Don't stubbornly slam your head; it will consume a lot of energy. If you are hiking with a lot of people, it is best to find a companion who is about the same speed as you.
2. Principles of physical fitness measurement
It is best to stick to walking for a few hours during the first few trips on foot rather than plan how far you must go. After a few times like this, you understand your own abilities and then increase the intensity of the trekking appropriately.
3. The principle of rest on the way
When hiking outdoors, keeping fit is only one of the goals. You don't have to spend too much physical effort. Sometimes the gains outweigh the losses. Generally, you need to rest for 10 minutes every 50 minutes of walking, and different people can measure the addition or subtraction according to their own situation.
4. The principle of correct progress
For walking, everyone has their own set of methods. When hiking, you should use a more comfortable walking method so that your physical strength can be used scientifically and effectively.
5. The principle of "eat more and drink more."
The definition of eating and drinking is not overeating. Here, eating and drinking refer to the frequency of eating and drinking. When hiking, the human body loses a lot of heat. In order to replenish physical strength, it is necessary to replenish water and food in time.
Especially before climbing big slopes, you can drink more water appropriately. If the weather is relatively hot and you sweat a lot, you can add some salt to the drinking water.
6. Self-evaluation principle
Don't show off first, or it will only prove that you are not mature enough. If you really want to climb more coolly, choose to show speed when climbing up the mountain.
Climb what kind of mountain first, and challenge new difficulties step by step. It is recommended to correctly evaluate your physical strength and outdoor ability before setting off and think about whether you can keep up with the speed or schedule of your fellow travelers. It is best not to overdraw your knees.
7. The principle of regressive muscle training
The well-developed muscles can relieve the pressure on the knee under certain circumstances and minimize the damage of the knee. Usually, strengthen the quadriceps (front of the thigh) and cruciate ligament exercises, try to avoid injury caused by the wrong posture if the injury during exercise is worthless.
Girls don't use too much weight; you can combine muscle stretching, such as yoga or leg press, don't worry about leg strength, thighs will become thicker, exercise at your strength will speed up fat metabolism and promote fat loss.
8. The principle of knee protection
Many travel friends suffer from pain because they don't pay enough attention to the protection of their knees. The longer they play outdoors, the more precious they feel. The knees are the weakest joints in the human body, but the longest bones and strongest muscles connect them.
Knee injuries may also come suddenly, but the recovery may not be as strong as before. In order to maintain our health, the maintenance of our knees should be paid special attention to.
Ten trekking techniques for hiking
1. Don't run down the mountain
Don't jump, be slow, be careful. Downhill rushing is the deadliest to the knees, and most of the hikers who become disabled are because of this. The correct way to go down the mountain is: the center of gravity is shifted backward and slightly lowered, and then the center of gravity is moved past when the front foot is standing, and one foot must always be supported on the ground.
2. Reduce the load as much as possible
Do what you can before you set off. Even if you go climbing a hill, it is normal to walk for more than 4 hours. Under normal circumstances, the weight of the equipment should exceed 1/4 of the weight of the body. When going down the mountain, the rhythm must be controlled from the angle of protecting the knees. Even in special circumstances, the weight of the equipment should not exceed 1/3 of the body weight.
3. Be fully prepared
Before climbing the mountain, make full preparations, including stretching, so that the joints, muscles, ligaments, etc., get a good warm-up. You can also rub the lower edge of the knee with your hands and fingers to promote the secretion of joint lubrication.
4. Try to use knee pads and trekking poles
The best trekking poles are two, and the upper arms share the legs' weight as much as possible. Many people despise the use of protective gear; do they think it is unnecessary? However, it is strongly recommended to use these two kinds of protective gear, especially trekking poles.
5. Wear shoes suitable for climbing
And remember that generally, soft ground, grass, gravel slopes, and snow are relatively friendly to your knees, but you should pay attention to anti-skid, and you must take care of people walking under you when walking on gravel roads.
6, pay attention to distinguish the position
Always pay attention to the obvious natural signs that you pass. For example, rivers, lakes, rock walls, mountain tops with distinctive shapes, etc., so that if you get lost, you can use these obvious signs to find your time.
Most of the areas where we hike are locals, and we can also judge based on the size of the trail or whether there are traces of frequent walking.
If your hiking route used to be a hotspot, you could pay attention to whether pioneer hiking enthusiasts leave signs on the road.
7. Judgment of learning orientation
If you don't carry a compass, you can know your approximate direction by looking at your shadow in conjunction with time when there is the sun.
8. Master the time
When hiking, it is best to bring a watch to have a clear concept of time and know-how far you have to go.
9. Grasp the concept of time
The time when the sun goes down in each region has a certain pattern. You can ask the locals about the time of the local sun setting, find campsites or prepare to rest according to the time and try to avoid walking at night when hiking. But no matter whether you will walk at night or not, you should bring lighting tools. Headlamps are a good hiking helper. Headlamps can free your hands to use your trekking poles when you are on the road at night.
10. Adjust your pace at all times
Some people are mostly unable to adjust their pace and reduce their center of gravity during walking, which leads to pain and fatigue on foot. When walking on a large scale, the knees cannot be effectively moved, and excessive accumulation of lactic acid can cause soreness and fatigue.
Slow walking at small steps can effectively reduce the accumulation of lactic acid, and more active knees can release lactic acid quickly. The reason for fatigue is mostly striding big steps on flat ground and speeding up to walk. This destroys the regular rhythm. If you are walking for a long time, don't rush.
Regardless of whether you are a beginner or an experienced person, you should constantly learn and sum up the hiking experience in practice and truly combine leisure, entertainment, health, and safety. Only by putting your safety and health first can you go farther on foot.