Autumn weather is unpredictable. When going out, carry enough clothes and rain gear. Avoid sitting on damp, cold stone surfaces to prevent getting wet in the rain. When climbing or descending slopes, do not stand facing the wind to avoid catching a chill and getting sick. If you get caught in the rain and catch a cold during your trip, when you get home, you can decoct some ginger, onion, and an appropriate amount of brown sugar in water and drink it warm to dispel wind and cold.
Not everyone is suitable for mountain climbing. Elderly people with serious cardiovascular diseases, emphysema, or bronchitis should not climb mountains. At high altitudes, the air is relatively thin and the air pressure is low, which can lead to difficulty breathing and potential danger if not treated promptly. Similarly, those with severe bone and joint diseases—especially in the hips and knees—should also avoid mountain climbing, as it may worsen joint pain and lead to risks.
Mountain climbers should avoid climbing in the early morning when carbon dioxide levels in the air are high and pollution is heavier. The concentration of negative oxygen ions in the mountains is typically at its best between 10 a.m. and 4 p.m., making this the ideal time for a healthy hike.
Before climbing, drink some sugar water in moderation to prevent low blood sugar. Avoid eating large amounts of meat before climbing; instead, eat more fruits, vegetables, and easily digestible foods.
Outdoor mountain climbing may seem simple, but even the most basic actions—ascending and descending—require skill.
I. Pre-Climb Warm-Up
Before starting the climb, remember to warm up. When beginning your mountain climbing workout, don’t immediately increase the intensity. You must build up gradually and then slowly increase intensity according to a certain breathing rhythm. This prevents sudden changes in breathing rate during exercise. The warm-up should target the waist, knees, and ankles, and avoid repetitive jarring movements.
II. Climbing Intensity
Tests show that mountain climbing burns more fat than many other exercises. For a man weighing around 70 kilograms, climbing a 70-degree slope at a speed of 2 kilometers per hour for 30 minutes burns approximately 500 kilocalories. That’s equivalent to swimming at a speed of 50 meters per minute in a pool for 45 minutes or doing 50 minutes of tedious abdominal muscle exercises in the gym.
III. Post-Climb Relaxation
After climbing, it’s important to relax your muscles promptly; otherwise, you may experience soreness in the calves, thighs, or general body aches. After exercising, the body produces byproducts such as lactic acid to varying degrees, leading to stiff and sore muscles. Timely muscle relaxation improves fat-burning and body-shaping results. Focus on areas prone to soreness (waist, buttocks, thighs, and calves), using stretching and relaxation techniques. Hold each static stretch for 10 to 30 seconds, alternating sides. (Comprehensive)
Essential Mountain Climbing Gear
When going mountain climbing, gear isn’t everything, but it can play a crucial role when it counts. During the preparation phase before your climb, the following equipment will be an important part of your climbing plan.
Backpack: The size depends on the length of your trip. For short hikes, a 25-liter backpack is sufficient, but for longer journeys, aim for 55 liters or more. Of course, it must have a strong load-bearing capacity. When buying a backpack, ask the salesperson about proper usage; otherwise, it might not help distribute the weight or reduce the load effectively.
Footwear: Footwear is arguably more important than the backpack because it directly impacts your safety. Non-slip shoes or hiking boots are essential, and it’s best to choose high-cut hiking boots that protect your ankles—ankles are particularly vulnerable to injury during long treks.
Outerwear and pants: No matter the season, long-sleeved shirts and long pants are a must. If possible, wear windproof or quick-drying clothing to protect your body well when walking through rough mountain vegetation, and ensure they offer waterproofing.
Underwear: Avoid wearing 100% cotton undergarments. In the international mountaineering community, cotton underwear is called “the clothing of the dead” because its moisture-absorbing nature can be dangerous in cold conditions after strenuous activity.
Knee and ankle pads: For any long-distance trekking, wear knee and ankle pads. Knee injuries are hard to recover from and may cause lifelong issues.
Hat: A hat can shield you from sun and rain. In high-altitude areas, it can also reduce heat loss from your head. In the mountains, it can also protect you from tall, overgrown grass.
Gloves: Offer great protection when walking through grass or over rocky terrain, though one downside is that they may reduce hand sensitivity.
Sunglasses: Helpful for blocking sunlight, but may cause visual distortion—use with caution on dangerous paths.
Waterproof pouch: Use it to store valuables like your wallet, ID, and phone, so even if you fall into water, you won’t lose anything important.
Towel: For wiping sweat. In dusty areas, you can dampen it and cover your mouth and nose to block dust.
Toiletries: Bring appropriate toiletries for longer trips.
Sunscreen and lip balm: Outdoor conditions include strong sunlight and wind, so carry small amounts to guard against sunburn and chapped lips.
Knife: A sharp, multi-functional military knife should be your first choice. Its saw and blade will likely be your most frequently used tools in the wild. Knives may also be used with medications—for instance, if you’re bitten by a snake—so make sure it’s sharp.
Compass: Essential for outdoor activities—its usefulness goes without saying. But you must know how to use it.
Whistle: Effective for communicating with your group during collective outings, and can be a lifesaver in emergencies when traveling alone. However, you must know how to use it properly and understand essential communication signals, such as for help or inquiries—for example, two long blasts indicate an emergency. At the very least, your group should have unified whistle signals. Otherwise, random whistling is worse than no whistle at all.
Medications: Carry a moderate amount when traveling solo, or purchase communally for group trips to avoid adding extra weight to your backpack. Commonly recommended medications include Huoxiang Zhengqi Water, Huoluo Oil/Safflower Oil, Cooling Oil/Mentholatum, Yunnan Baiyao (powder or spray), Cetirizine, alcohol, Erythromycin Ointment, bandages + gauze, band-aids, snakebite medicine, and cold medicine.
Photography Equipment: Not recommended to bring a tripod on long hikes. Make sure your digital camera has enough memory cards.
Communication Devices: Such as a mobile phone, in case you need to stay in touch.
Dry Rations and Water: Carry a small amount in case of delays during your journey.
Documents: ID card and other important papers, just in case.
Are you ready to go hiking?