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爬山,间歇行进更安全爬山是一项比较剧烈的运动,应该注意循序渐进。开始可以采用间歇行进的方式,在整个爬山过程中,前5~10分钟漫步,作为准备活动。然后,逐渐增加速度,加深呼吸,当心率达到靶心率时,便可维持这种速度继续前行15~25分钟,休息5分钟,再按照先前的速度前行15-20分钟。如果感觉不累,就可以逐渐将行进的时间延长,将休息时间缩短;反之,可以逐渐将行进的时间缩短,将休息时间延长。爬山时,需要穿软底鞋或运动鞋,衣服宜宽松一些;可准备一根棍子或手杖,以减轻膝关节的负担。一旦感觉不适,应该随时停下来,休息后,再根据身体反应决定
Mountain climbing, intermittent safer climbing is a relatively intense exercise, should pay attention to gradual. The beginning can be used intermittent way, in the entire mountain climbing process, walk 5 to 10 minutes before, as preparation activities. Then, gradually increase the speed, deepen the breath, when the heart rate reaches the target heart rate, you can maintain this speed to move forward 15 to 25 minutes, rest for 5 minutes, and then follow the previous speed forward 15-20 minutes. If you feel not tired, you can gradually extend the time to travel, will shorten the rest time; the other hand, you can gradually reduce the travel time, the rest extended. When climbing, you need to wear soft-soled shoes or sneakers, clothes should be loose; prepare a stick or cane to reduce the burden on the knee. Once you feel unwell, you should stop at any time, rest, and then decided according to the body reaction