About mountain climbing for beginners.

Advantages of mountain climbing (effects)

Climbing is a typical aerobic exercise.

It is said to be effective in preventing cardiovascular disease. In addition, aerobic exercise is effective in reducing body fat as the exercise time increases, so hiking for more than an hour is much more effective in burning body fat than aerobic exercise such as walking in the neighborhood or cardio equipment in the gym for 20 to 30 minutes.

In addition, climbing strengthens the muscles of the lower body, and phytoncide from the forest increases immunity, and promotes beta-endorphin to relieve stress and prevent depression.

Climbing has various effects that strengthen bones and muscles and enhance the function of the heart and respiratory system. Climbing also increases muscle mass and lowers blood sugar in the body, which is a great help for people with diabetes.

the shortcomings of mountain

Climbing mountains can be a medicine or poison for your health depending on your physical condition.

People with bad back should be careful about climbing, and back pain is often due to stiff muscles, ligaments, and joint sacs around the joints, and if you climb at this time, the symptoms can get worse. For those who have back pain and want to go hiking to develop back and lower body muscles, it is recommended to choose a mountain with soil and a gentle slope after being diagnosed by the hospital and go hiking within an hour.

People with poor knee joints should also be careful of hiking. When you climb a mountain, the weight of your body is applied to your knee joints and your joints are easily worn out. Therefore, patients with severe arthritis who have difficulty even walking on flat land should avoid hiking. If it’s not too much to walk on the flatland, it can be helpful to climb at a slow speed, and please wear hiking sticks and knee pads.

Climbing is dangerous even for people with ventricular tachycardia or within a year of myocardial infarction.

Tachycardia has a heart rate of more than 100 times per minute, and ventricular tachycardia is caused by a problem in the ventricle. Having ventricular tachycardia is classified as malignant arrhythmia because there is a risk of heart attack even if you are short of breath. If you have ventricular tachycardia, running for a while can cause a big strain on your heart, so you should avoid hiking. Also, those who have experienced myocardial infarction for less than a year should not climb, or even if they do, they should do it with very low intensity. It is said that it is because patients with myocardial infarction usually recover from their previous condition a year after symptoms occur.

Guidelines for beginners to keep in mind when hiking

Rest before you get tired

If you feel short of breath, please take a rest right away. If you are completely tired, it is difficult to recover even if you take a rest. When resting, it is recommended not to take off your bag and rest against trees or rocks, and for beginners/dunglin, it is recommended to take a 30 minute walk for 10 minutes and a 50 minute walk for skilled people.

Step on the ground with your whole foot

When walking on flat ground, it is the right way to step on the heel, but for climbing, you have to step on the ground with your entire foot. This is because the load of the body is evenly distributed to the feet, which reduces strain on the leg muscles and slows the consumption of physical strength.

On a downhill road, bending your knees and stepping on your feet, and if the slope is severe, going down diagonally rather than straight is less burdensome for your knee and ankle joints.

Never drink

It is easy to develop dehydration, and the risk of falling death due to loss of foot increases. There is also a risk of falling down because your legs are loose when you go down the mountain.