A quick and healthy way to lose weight - mountain climbing weight loss method

　　The effect of mountain climbing to lose weight

　　Mountain climbing is an aerobic exercise, which can make the muscles get 10 times more oxygen than usual, increase the protein in the blood, increase the number of immune cells, enhance immunity, and promote the timely discharge of carcinogens, harmful substances, toxins, etc. from the body. Climbing a mountain not only promotes metabolism, but also speeds up fat consumption, so it has the effect of losing weight quickly.

　　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 swimming for 45 minutes or doing boring exercises in the gym for 50 minutes.

　　Equipment for mountain climbing to lose weight

　　Shoes: It is best to choose high-top, waterproof and breathable travel shoes. The size is suitable, and the soles are thick and soft to prevent irritation. The soles have large patterns. The weight should be light.

　　Backpacks and fanny packs: A backpack is a good choice, preferably a fanny pack or a multi-layer vest.

　　Clothing: Loose pants, pay attention to warmth, and the outermost layer also functions as a raincoat.

　　Canes: Canes can balance the body and reduce pressure on the knee joints. They can also be replaced by branches or wooden sticks.

　　Food and enough water: To replenish energy, you can bring some chocolate and cook it egg Easily digested high-protein foods.

　　Warm-up of mountain climbing weight loss method

　　You also need to prepare yourself before climbing a mountain to avoid injury. According to the order from top to bottom, use methods such as turning, kneading, patting, shaking, kicking, and pressing to move the joints of the whole body for about 10 minutes to increase the temperature of the muscles and tissues, so as to warm up.

　　In addition, after climbing, be sure to do some tidying up and relaxation exercises. This is because during the process of climbing, blood will be concentrated in the limbs and the blood vessels will be opened in large quantities. If you stop suddenly, there will be obstacles to the return of blood.

　　Tips for mountain climbing to lose weight

　　Breathing: 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.

　　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 energy, 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.

　　Hydration: It is easy to sweat when climbing mountains, 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.