Visiting climbers after one of the special nutrition

Xiangshan, Badaling, 100 Mount Hope, Juyongguan ... With the upcoming Chung Yeung Festival. Hiking good season immediately jumped to the front of the eyes. Or visit on March 2, or Hepenghuanyou, we head through the Chung Yeung Festival, cheered and dashed to Hill, start a new round of decompression operations. Autumns assume, because of the unique climate and weather changes in the elements of human physiology there is a special benefit. With high because in a certain scope of the rise the atmosphere of hydrogen ions and referred to as "air vitamins" negative oxygen ion content more and more, in addition to lower air pressure, to the promotion of human physiological function in a series of changes, and can reduce blood sugar, increase anemia in patients with hemoglobin and red blood cell number. Make the lung capacity and vital capacity, increase cerebral blood flow. Preliminary state : Although last autumn warm-up activities after the overnight temperature has not dropped low, But before the mountain is to do the warm-ups, it will not only damage relief campaign, cardiovascular system as soon as possible so that access to "state of readiness", but also enhance the excitement of the nervous system, make the environmental changes responsiveness. Conditional, in the Piedmont 1-2 weeks into the best training in the original on the basis of some increased energy expenditure. On the physical strength to balance, dexterity and balance, while highlighting the strength training. Strength training to lower extremities. Leg strength increased, and take a long-distance race, load Squat, one leg Squat, standing long jump, stair climbing and other means. Determination of available indicators one leg Squat number (for example, to do for each of the 10 standard). Arrived at the foot of a hill, but also some warm-up. First, simple activities about the knee and ankle joints, or jogging Fast 5-10 minutes, let the body slightly sweating. Then, the full stretch muscles and ligaments. If we think that infancy, it simply do it all over again broadcasting gymnastics, it could enable the body to all the muscles and joints to be effective stretch. In preparation, "four joints, muscles three groups" need to focus on care. Four of the knee joint, ankle, hip and lumbar spine, it would turn around the waist, and after high lateral SLR, turning the knee and ankle. 3 refers to the group of muscles in the front of the thighs, buttocks and thighs rear, the leg muscles. These three parts through exercises to stretch muscles and ligaments activities, the typical action include : wrenched back legs (one leg stand, Another one hand Banzhu legs Jiamian so that the folding legs feel anterior thigh muscle pull); Step inside arrows; anymore, traction rear leg muscle. Nutritional needs : reasonable mountaineering is a complement to aerobic metabolism mainly lasted longer, physical exertion of greater movement. Fall dry climate, large temperature difference between day and night, during mountaineering sport, we must pay more attention to the nutrition of the body, reasonable supplementation. Uphill ago, according to mountaineering time, prepare a certain amount of food. Food should include carbohydrates, proteins, fats three major functional material. Carbohydrates general choice of bread, cake, canned light porridge and other convenience foods. High-fat nuts, chocolate and other high-energy, and small size, on the mountain this time of aerobic exercise is a good example of functional foods. Protein recommendations choice lunch meat, canned fish, sausage, eggs vacuum packaging, soybean products and other high protein content of the food. Hiking, will be a substantial body sweating, in addition to strong sunlight hill and then pay it is particularly important. People thirsty water can cause decreased motor ability, the pay can be resumed climbing the sporting ability. Mountaineering, in the human body temperature rising, and actively to help pay for the body cools down, are capable of maintaining the stability of intimate environment for metabolic waste excreted. Mountaineering, a lot of electrolytes and water-soluble vitamin is also with sweat from the in vitro. So pay, we must choose containing electrolytes, vitamins sports drinks synergies add, and not just fill Whitewatergate. Formalism : mountaineering master posture of the body easily lead to fatigue, only grasping the correct posture, can achieve a good training effect. Up the mountain to relax the body and lean forward and bend both knees, legs strengthened tread, with all the soles of the feet or the soles of the feet to a lateral. Try not before the soles of the feet touch the ground because it is part of leg strength, muscle less prolonged contraction causes fatigue. Teng level can be used "mountain climbing step by step" : a leg on the steps, one leg of the stage, climbing legs when forced to tread. front leg to relieve the pressure on the knee. The mountain would stay upright or slightly backwards, knees peg-leg, heel first landing, the swinging arm is smaller. Put down your body as the focus. Down, not going too fast or running to avoid not crack down on car contusion sprain joints or muscles. If relatively steep slope, along the "z" shaped line of the mountain, to reduce the gradient. Heart and respiratory inertia is the normal state of play only function. Movement muscle energy being rapidly depleted, we must speed up breathing and heart beat to speed up the delivery nutrition. At this time will be rapid heart beat, shortness of breath, a very unpleasant experience. This is the physical "pole" phenomenon. If the past two months without training, the best climbers at every half-hour rest a while. After the downhill if conditions should foam-water bath, massage workshop, to remove fatigue. After the kids good sleep is fast asleep, deep sleep without dreams. When I woke up early in the morning, clear-headed and full of spirit. If there is even a slight slow sleep insomnia, night dreams more easily them, feeling the early morning sleep, daytime sleepiness unable phenomena will have to consider whether the sick, whether the kids away, and promptly corrected. After the kids will have the same appetite reflect the physical state. If the kids do not want to eat after food intake or less shows that the kids quantity misconduct or poor physical health. If there is a large number of small kids out sweating or sweating at night, night sweat, and so indicate fatigue or other diseases. After the kids get up early in the morning before the determination of the pulse. Under normal circumstances the pulse should be smooth, strong, the number of minutes each has been stable, After a period of time after the pulse climbers should have a downward trend. Morning as a result of faster connections, or arrhythmia symptoms may be related to fatigue and over-training, to keep a watchful eye.