Fatigue protection and physical recovery

Outdoor activities are a sport and fatigue is inevitable. How to avoid accidental injury caused by fatigue is worth noting for everyone involved in the activity.

There are many causes of fatigue, and the speed and extent of fatigue development vary from person to person. The protection fatigue depends on the environment, the degree of difficulty of the sports program and the size of the interest. Of course, the most important thing is to follow the physical conditions.

1. Strengthen physical fitness training at ordinary times.

2. Reasonable load. The load should generally not exceed 1/3 of body weight, up to 45% of body weight, and measure the available weight as much as possible based on physical conditions.

3. Warm up before long-distance hiking before you start walking. The leader takes a good grasp of the speed of progress and tries to avoid slowing down and keeping his natural pace. Being too fast or too slow will increase fatigue.

4. Take a rest. The rest time differs depending on the amount of exercise and altitude. When the altitude is low or flat, under normal circumstances, walk for 50 minutes and rest for 10 minutes. Resting with or without fatigue is one of the best ways to avoid fatigue. When the journey reaches 3/5 of the entire journey, you should rest for two hours. When the rest breaks, it is necessary to unload the equipment and take full rest. If the rest is sufficient, the foot can be ironed or bathed in a large rest to achieve sufficient rest. Walking at a high altitude, take a 10-minute walk for 10 minutes. When walking at high altitudes (above 5,000 meters), you may need to take a two-step break to eliminate fatigue. Of course, the length of the rest period is not a death rule. It should be based on specific circumstances such as climate and dress.

5. Ensure sufficient sleep time. Under normal circumstances, eight hours of sleep are guaranteed every day.

6. Full nutrition and reasonable diet. Outdoor activities consume up to 4,000 calories a day. Walking on mountain roads and bumpy places, physical exertion is 16 times greater than on flat ground. Without adequate nutritional support, it will increase the degree of fatigue and prolong the time to regain strength. The way to supplement energy is to eat more vegetables and adequate amounts of protein, sugar and fat. The calorie allocation for three meals a day should be reasonable and not overeating.

7. Enough drinking water. At least 4 liters of water per day (not including the moisture contained in the diet). In the hot zone or in the summer, sweating is large and 6 liters to 7 liters of water need to be replenished each day. It is best to drink enough water before departure and during a big break, and bring enough water to replenish it at any time. Since sweating will take away a lot of salt, it can be supplemented by salting or adding proper salt in the soup.

8. Learn to master some simple massage techniques. When you have a lot of overdraft in your physical fitness, when your body is extremely tired, your body is extremely tired, your backache is tight, and you are weak, using some traditional Chinese massage techniques can quickly and effectively stimulate your physical potential, ease your discomfort, and restore your physical fitness.

Once you find someone with facial flushing, shortness of breath, a lot of sweat, body swaying or fainting in an outdoor activity, you should immediately perform on-site first aid: calm and lying on the ground, release equipment and collars, belts, and replenish moisture. Glucose and saline can be supplemented when conditions permit. Stimulate the acupoints of Hegu, people, and businesses. Pay attention to ventilation during hot weather, keep warm when cold. In emergencies, it is necessary to embody humane care, to comfort the injured person at all times, to observe changes in physical signs (breathing, pulse, and temperature), and to call emergency centers immediately if heartbeat or breathing difficulties occur or if hematuria occurs.