Mountaineering is a sport. For us, it is also a hobby.
However, if you are only interested in momentary occasional climbing and recreational activities, it is estimated that not only will the effect of exercise not be achieved, but also that the body may be unnecessarily damaged due to sudden violent exercise.
My ideal is that - when I was 60 or 70 years old, I could easily climb Kiriyama (standard route).
In order to achieve this goal, peacetime sports are indispensable, and scientific methods and a set of sports skills that suit them are also very important.
After some time of sports and review, I summarized my own experiences, wrote them out and shared them, and hoped to hear more other voices and learn from others' experiences. Only constant summing-up, continuous learning, and continuous improvement of our own, our mountaineering hobbies can persist, and we can continue to be healthy under the premise of health.
1. zipper training
Preparation before departure:
Do a good job of preparation, in addition to daily climbing supplies, for water, sports drinks, medicines, high-energy foods and more must be fully prepared to do so just in case. Participate in moderate exercise a few days before pilfering in order to allow the body to gradually adapt. The rest of the day before the pilgrimage is a good time. Do not do large-scale exercise activities, and do not participate in intense stimulatory activities such as drinking and staying up late so as not to affect the activities of the next day. Prepare a variety of protective equipment and clothing, and lay the backpack in advance (only some foods can be kept fresh in the morning, but they can be packaged in the morning). Get up early in the morning, give yourself enough time, pack it, and get to the assembly point.
On the way to zip training:
The zip line is generally ZN, with more weight, longer lines, and longer time. At this time, we must arrange reasonable time distribution based on our physical strength and experience.
1/3-1/2 of the overall planned time is used for the 1/2-2/3 distance of the previous stage, and the middle rests for dinner. The 1/3-1/2 distance behind is used for 1/2-2/3 time. Complete it so that it does not end up hurrying in the last hurry, or pull the overall time too long due to physical decline until the night.
A very important point in zipper training is to arrange strides and pace based on their strength and physical strength at that time. The ALICE who walks much knows that it is very tiring to go with other people's speed. Whether you go fast or go slowly, according to your usual pace, maintain a certain breathing rate, and have a regular rest, Drinking water and replenishing energy are the most comfortable.
Only in this way can you ensure that you complete the process in a more comfortable state without being too tired or physically damaging.
My experience is: alternate rest and short breaks.
Big break:
Ping Road 1-2 hours a big break, uphill slope according to the steep slope, the general rise of no more than 200 meters, can not rest, there are usually uphill section of the 1 hour big break, downhill, then 2 hours Take a break. About 5 minutes each time, try not to sit, you can only remove the bag, activities about the body's muscles, massage the legs, can take off the shoes properly to relax the blood of the foot, and remove all protective gear to allow blood circulation a bit. Appropriately add water and food, check whether the body is uncomfortable (if necessary, adjust it in time, and change the schedule of travel time accordingly), and adjust the plan in time according to the time and distance so as to ensure that the target location is reached on time. (In the case of the weather in general, the rest frequency is doubled as follows: rain, exposure, etc.)
Short break:
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