Precautions for outdoor sports in winter.It is cold in winter and outdoor sports have certain risks. The following precautions must be taken to ensure safety:
1,Ensure adequate sleep time and nutritional supplement;
Try to eat more fresh fruits and vegetables. When traveling in winter, you must bring some commonly used drugs (such as cold medicine, cough medicine, anti-inflammatory medicine, hot post, etc.).
2,It is best to carry out several adaptive training before departure;
Gradually increase the amount of exercise during training to enhance endurance. When starting mountaineering exercise, increase the amount of exercise step by step.
3,The intensity of hiking and climbing snow mountains should not be too large;
During outdoor, the heart rate is maintained at 120 ~ 140 beats / min; Climbing snow mountain is an excellent aerobic exercise. Generally, it is appropriate to exercise 1 ~ 2 times a week.
4,Appropriate exercise intensity will increase the level of brain pancreatic hormone;
Cerebropancreatin can inhibit appetite and increase the body’s heat production. Therefore, after climbing, you often feel a decrease in appetite and food intake.
5,Pay attention to replenishing water during mountaineering in winter;
On the basis of satisfying thirst quenching, drink more hot water appropriately, or drink 400 ~ 600ml 10 ~ 15 minutes before exercise, so as to reduce the degree of water shortage during exercise. Drinks should contain appropriate sugar and electrolysis (and preferably vitamin C) to reduce fatigue and restore physical strength as soon as possible.
6,In addition to adequate energy intake, the supply of vitamins is indispensable;
Special attention should be paid to supplement an appropriate amount of vitamin A, vitamin B and vitamin D every day. In addition, food should be easy to digest, eat less foods containing crude fiber and easy to produce gas (celery, leek, soybean, etc.), and eat more alkaline foods, vegetables, fruits, kelp, etc., so as to facilitate the acid-base balance in the body, increase the reserve of alkali and improve exercise ability.
7,Try to carry less luggage and move forward with light load;
Carrying a climbing stick not only saves physical strength, but also is conducive to safety. When walking on steep slopes, it is best to take the zigzag route, which can reduce the slope. Don’t go down the mountain too fast.
8,Take shelter from the wind and keep warm during rest;
Don’t sit on the snow and at the air outlet. Loosen your collar slightly when sweating. Don’t take off your clothes and hat to prevent cold.
9,Snow glasses or sunglasses can prevent snow blindness;
If it is all black pine forest, look at the forest more, it will prevent snow blindness. Pay attention to the snow situation to prevent avalanches due to loose snow, resulting in casualties of mountaineers.
10,Frostbite treatment should be scientific.
After frostbite, do not rub the frostbitten part, or rub with snow or soak in cold water. Warm body parts, such as hands and abdomen, can be used to warm the frozen tissue.