How can I save energy by hiking?

Learn to use a two-handed cane, and the mountaineering is much easier.

Hiking should be done at a constant pace, with as few items as possible, a waist pack for a small number of items, and a backpack with a carrying system, and the backpack is very important. Walking sticks can relieve the pressure on the knee joint, but you should be able to use it, pay attention to the rhythm of rest, the rest time should not be too long, and the water should be divided into many times, a small amount... The main thing is to practice more.

When hiking and climbing, you should really take every step well, and don't go too intense.

Constant speed, don't worry, be in a good mood.

Go at your own pace.

Don't disrupt your own rhythm by blindly following your personal pace.

In my past experience, I think it is important to have a balanced pace, sometimes fast and sometimes slow, and more exercise is the king. ‍‍

Don't go too fast on foot, and at the same time pay attention to proper rest, drink some water, and take a stick to support it, which is still a little helpful to save physical strength.

I think that if you want to save physical strength by hiking and mountaineering, you must first exercise your leg strength more often, and you should insist on both aerobic and anaerobic exercises. You can't suddenly decide to hike the mountain, if you are not old enough to cope with it, but after the age of 40, you will definitely not be able to save energy, and it would be nice to be able to go up and down the mountain safely. ‍‍

The most comfortable sportswear, the most comfortable hiking shoes. The lightest bag. If it is a scenic spot, you can do without a backpack. A mobile phone and a camera are enough. Then it's time to climb the mountain. ‍‍

When going up the mountain, you should achieve a constant speed. Don't be fast and slow. Take breaks every once in a while.

Pay attention to the speed, don't go fast or slow. Especially on the way down the mountain, be careful not to go too fast, so as not to step on the air and cause injury. When going up the mountain, if there are steps and slopes to choose from, I will walk uphill, and climbing the steps will be more tiring and more wear and tear on my knees. ‍‍

When walking in a large way, the knees are not able to move effectively, and excessive lactic acid accumulation can cause soreness and fatigue. Walking slowly can effectively reduce the accumulation of lactic acid, and moving your knees more can allow lactic acid to be released quickly. The reason why you get tired easily is that you take a big stride on flat ground and walk at a faster pace.

This destroys the rhythmic regularity. If it's a long walk, don't rush. ‍‍

I don't think it's okay to take the road that is forbidden to climb, and take the safest road even if it's a long way off, safety first. Don't go it alone, at least let others know you're going**. ‍‍

Carry the necessary equipment, and don't carry some useless bits and pieces on your back. However, these items should be ensured: enough drinking water and high-calorie food to carry easily, necessary bruises, plasters and band-aids, crutches, hats, gloves and sunglasses, enough batteries for mobile phones, and warm clothing to protect against the cold if it is at high altitude. ‍‍

1.Talk less

Many travelers are puzzled by this, how much physical effort does it take to speak? In fact, the physical strength consumed by speaking is very large, and almost all the oxygen inhaled by the lungs when we speak is used to speak, and the oxygen content in the blood will drop rapidly. If you shout loudly and speak continuously, the physical energy consumption is even greater.

In addition, backpackers, I would like to remind you that it is easy to cause others to resent the speech that talks all the way and is full of nonsense. At the same time, listening to the constant noise of others in your ears is also very wasteful of physical energy. Therefore, it is better to say less or not to say some unnecessary things, so as not to harm others and yourself.

2.Reduce the number of times you sit down to rest

Many climbers sit down and rest as soon as they get tired on the uphill climb. Actually, this is wrong. Because when you want to go. Tired legs still need to expend more energy to support your whole body when you are resting.

Actually, resting. There are many ways to do this.

First, you can choose to lean below the trunk to reduce the burden on your legs and relieve pressure.

The second is to choose to sit down in a higher place, and it is best to sit on a slope or stone with a small height difference with your hips, so that you will not spend a lot of physical strength to support your whole body when you get up and walk.

The third is to use the special rest method of donkey walking, support the upper body with both hands on the knees, bend the upper body into a balance bridge, and the back is horizontal, so that the backpack Bu Da carries a stable imitation smile on the back.

Bend your legs uphill and relax your whole body, which will reduce some weight on your shoulders, relieve fatigue and restore strength. Don't lift your upper body quickly when you get up, but slowly return to your normal position as you walk upwards.

3.Ways to take deep breaths

Many hikers have shortness of breath and irregularity when going uphill, which will only make you more and more tired. When going up the mountain, you should maintain an appropriate rhythm of walking and breathing, and deliberately control the state of reaching the habit.

Try to exhale and breathe in step when you are tired, deepen your breathing and deliberately slow down the rhythm slightly, so that your physical energy is evenly distributed with your breathing.

4.Try to lower your center of gravity as much as possible when going up the mountain

From a physical point of view, it is easy to understand that a low center of gravity not only keeps you stride, but also saves physical strength. For example, a small person can save physical strength by climbing a mountain than a tall person.

Lean your upper body slightly forward to an angle that suits you and let gravity help you climb the mountain. If it's a steep slope, it's best to use both hands and feet, so that you will be very relaxed, and the slope in front of you can just make up for the length of your arms, so that you can walk on all fours like a beast, which is also one of the most energy-saving methods. This effect can also be achieved with a cane if equipped.

The easiest way to put force on your back heel when going up a hill is to put force on your heels.

When going up the mountain, we should put force on the heel, because the heel is on the center of gravity of the human body, and the force on the heel can save about 1 3 energy. If we climb the mountain on a steep route, we can also opt for a more labor-saving "Z" climb.

In the process of climbing the mountain, we don't have to pursue speed too much, but we can slow down and enjoy the scenery along the way, so that the whole process of climbing the mountain is more interesting. At the same time, it can also divert our attention and help us forget about the tiredness of the Lingpai for a while. Be sure to relax when descending the mountain.

As the saying goes, "It's easy to go up a hill but hard to go down", and if you don't control your pace when going down, you will be more likely to get injured and put more pressure on your knee joints.

Climbing essentials

1. When climbing the hillside, lean forward with the upper body, bend over and bend the abdomen, and move forward steadily. Climb over rocky areas to step on flat rocks, and climb steep rocks to grasp the undulations with angular fulcrums. Learn to climb with both hands, one foot on the ground and two feet on the ground, and one hand to climb upwards.

2. When going down the mountain, the upper body is slightly convex and the abdomen is bent at the knees, the center of gravity is slightly moved back, the pace should be slow, and the stride is small and steady.

3. Through the weed area, the method of high grass allocation, low grass stepping pressure, and rattan grass stepping forward is adopted. When walking through the front area of the bushes, look around and beware of getting your head hooked by branches. When crossing mountain streams and streams, the wading pace is slow, and the center of gravity of the body should be low.

Keep your center of gravity low. Try to keep your center of gravity as low as possible when going up the mountain. From a physical point of view, it is easy to understand that a low center of gravity not only keeps you stride, but also saves physical strength.

For example, a small person can save energy by climbing a mountain than a tall person. Lean your upper body slightly forward to an angle that suits you and let gravity help you climb the mountain.

Specific methods: 1. If it is a steep slope, it is best to use both hands and feet, which will be very easy, and the slope in front of it just makes up for the length of this arm, so that people can walk on all fours like beasts, which is one of the methods that save physical energy and respect the spine. Equipped can use a cane to achieve this effect.

2. Trekking poles, at this time, are your good hands to help dismantle, can support the body to reduce physical strength when going up the mountain, and can provide stable support for the body when going downhill, which can not only protect the knees, but also save effort. 3. When resting, it is a lot of fulcrum, holding the trekking poles with both hands, and concentrating the strength of the whole body on the trekking poles, which is also a lot of rest!

The techniques for digging in the mountaineering province are as follows:

1. Warm up before exercising.

Before embarking on a journey, do low-impact exercises, such as stretching or stretching, to awaken your muscles and cardiopulmonary function, accelerate the delivery of oxygen and sugars, and allow your muscles to produce the energy they need. Warm-up can also increase the ductility and elasticity of muscles, tendons and bands, avoid strains and make stretching movements more flexible, reducing and avoiding sports injuries.

2. Adjust the breathing rhythm.

Breathing is part of mountaineering. When walking up a steep slope, you can slow down your pace, regulate your breathing, slow down the rate of breathing, and increase the depth of your breathing. Breathing can be coordinated with the pace, such as two steps and one breath, that is, one step exhale, one step inhalation, if this is out of breath, you can try to breathe one step at a time, or even one step two breaths, the focus of this method is to make the rhythm of breathing match the rhythm of the footsteps, as long as you find out the rhythm that suits you, you will walk more and more comfortably, and the more relaxed.

3. Regularly replenish water and divide the mess.

Once the human body lacks water, it will feel fatigue, the body temperature will rise, and the body function will be abnormal and cause collapse; The lack of water in the blood will thicken the blood and slow down the flow, resulting in insufficient oxygen** and a faster heartbeat, thus increasing the burden on the heart. Don't drink water only when you feel dehydrated, you should drink water regularly, even if you don't feel thirsty, you should drink a sips or two of water every 15 minutes or so to replenish the water lost by perspiration.

4. Reduce the load.

More weight, more tiredness, less happiness. Therefore, from packing up to buying equipment, you must choose multi-purpose, light and small equipment.

5. Make good use of trekking poles.

Trekking poles use their hands to share the pressure on their feet and reduce the burden on their feet. If you carry a 20-pound backpack on your back, the pressure on your feet will also increase by 20 pounds. However, if you use trekking poles, you can get closer to the beam that does not bear the pressure of the backpack and reduce the load.

When using, the length of trekking poles should be adjusted to 90 degrees of elbows to relax the muscles and reduce the fatigue of the elbows.

When the weather is nice, once a week is about 2-4 hours.

Give yourself a goal every day, as long as you stick to it for a long time, you will definitely get results.

A comfortable pair of shoes is essential, along with loose-fitting clothing, and the next step is to keep exercising.

Just crawl and take a break when you're tired.

Start with long-distance running.

This is the most basic.

It is necessary to have a good lung capacity.

When climbing, try to lower your center of gravity, talk less, and reduce the number of times you sit down to rest, so that you can walk with the least effort.

Lean your upper body slightly forward to an angle that suits you and let gravity help you climb the mountain. If it's a steep slope, it's best to use both hands and feet, so that you will be very relaxed, and the slope in front of you can just make up for the length of your arms, so that you can walk on all fours like a beast, which is also a very energy-saving method.

The physical energy consumed by talking is very large, and almost all the oxygen inhaled by the lungs is used to speak when we speak, and the oxygen content in the blood will drop rapidly. If you shout loudly and speak continuously, the physical energy consumption is even greater. Many climbers sit down and rest as soon as they get tired on the uphill climb, which is actually wrong.

Outdoor mountaineering tips

1. Warm up before the mountain.

When you start hiking, don't increase your exercise right away. Learn to gradually increase the intensity according to a certain breathing rate.

2. Mountaineering intensity.

Tests have shown that climbing burns more fat than other sports. A man weighing about 70 kilograms of a man would have spent about 500 kilocalories on a 70-degree slope for 30 minutes at a speed of 2 kilometers per hour. It is important to note that not the greater the intensity of mountaineering, the better, and the requirement for scientific mountaineering is to keep the heart rate at (age) 60% to (age) 80% times per minute.

So, if you feel sick or too tired while hiking, stop and check your heart rate.

3. Relax after descending the mountain.

After climbing the boring and burying Xun Mountain, it is necessary to relax the muscles in time, otherwise it is likely to cause swelling pain in the calves and thighs or body aches. Because after exercise, some by-products will be produced in the body: lactic acid, which will make muscles stiff and sore.

Relaxing your muscles in time can make the effect of fat loss and shaping better.