knowledge: fatigue protection and physical recovery time in the outdoor activities: 2011 -
21 < P> outdoor camping goods
activities is a sport, so the fatigue is inevitable.
And how to avoid the accident harm caused by fatigue, is everyone to participate in activities should pay attention to.
< / P> < P> fatigue for many reasons, the speed and degree of fatigue development also vary from person to person.
Fatigue according to environment protection, sports and interest to the difficulty of the size, of course the main or in accordance with the physical health.
< / P> < P> a, usually pay more attention to strengthen the training of the physical body.
< / P> < P> 2, the general should not exceed 1/3 of the weight load, not more than 45% of the weight, as far as possible according to the physical condition to measure the weight of affordable.
< / P> < P> three warm-up exercise, long before you go on foot should do first, and then began to walk.
The leader who grasp the speed, avoid when the fast slowly, when to maintain their own natural pace, too fast or too slow can increase fatigue.
< / P> < P> 4, proper rest.
Rest time for exercise and elevation height difference.
Lower altitude or leave the ground, in general, walk about 50 minutes should rest for 10 minutes.
Regardless of fatigue all want to rest, this is one of the best way to avoid fatigue.
Trip to 3/5 of the distance, have thrown the rest two hours.
Great rest to unload equipment rest adequately, conditional can be in big breaks the effect of hot feet or take a sponge bath in order to achieve sufficient rest.
Walking at high altitudes, walk 10 minutes to rest for 10 minutes.
In the high altitude (
More than 5000 meters)
When walking, you may take two steps to rest, to eliminate fatigue.
Not as rules, of course, the length of time to rest, should be flexible according to the specific situation, such as climate and dress.
< / P> < P> 5, assure enough sleep time.
In general, to ensure that the eight hours of sleep a day.
< / P> < P> 6, adequate nutrition, reasonable diet.
activities can amount to 4000 daily calorie consumption, walking in the mountain, bumpy, physical strength consumption 16 times greater than the ground to walk.
If there is no adequate nutritional support, will increase the level of fatigue, extend the period of restores the physical strength.
Energy method is to eat more vegetables, protein, sugar and fat and heat distribution of three meals a day should be reasonable, not overeating.
< / P> < P> 7, enough drinking water.
At least 4 litres of water a day in the hot spots or summer, sweat, to add six litres a day -
7 liters of water.
Best and rest before we start to drink enough water, and take plenty of water supplement at any time.
Because of the sweat will take away a lot of salt, salty food or appropriate to add salt in the soup to supplement.
< / P> < P> eight, learning to master some simple massage technique, in physical overdraft in great quantities, extremely tired body, the waist sour leg trapped, hypodynamia, use some traditional Chinese medicine massage technique can effectively stimulate the body potential, quickly relieve discomfort, physical recovery.
< / P> < P> once found some facial blushing in outdoor activities, shortness of breath, sweating a lot, and body sway or faint, should immediately conduct site first aid: in situ let it quiet recumbent, release the equipment and collar, belt, supply water.
Conditional, can supplement glucose and saline solution.
Stimulate li4, less people, such as acupuncture points.
On hot days notice ventilation cooling, cold, pay attention to keep warm.
First aid, must manifest the humanities concern, always to comfort the injured, observe signs of change,
Breathing, pulse, temperature)
Appear, such as difficulty in breathing or heartbeat has blood in the urine, should immediately call emergency center.
< / P>
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