5789782556 90cd81230d z Health adventurer: up and down hills

Come up with another interesting chapter Adventurer health. The article features the signature of people active mind, exercise specialists to health. Today we will discuss a topic that surely will sound much if you practice trekking.

Up and down hills

When we go to the mountain, one of the differences with which we are about the city or the countryside, is that there are a greater number of inclinations and larger, which together with the irregularity of the terrain, poses a challenge to the capabilities our physical body.

During these lines, we propose an answer to any questions that you have done ever on the situation of riding uphill or downhill.

What is the difference between climbing and lower sloping ground?

When going up the mountain, every effort is made to boost our body against the force of gravity, as opposed to walking on flat, not only move us forward, but also upward. during that displacement is necessary to move the mass we have, so the more we weigh us with the backpack, the greater the effort.

At joint and muscle level, our whole body is ready to contribute to that momentum at every step, and from the foot to the upper extremities help spread the movement and load. The leg muscles made a constant effort
to maintain said movement against gravity (the more inclined more effort because there is more movement percentage going upwards) predominating concentric contraction, ie, which is generated in the muscle shortens while. All this entails a job and great energy needs.

On the descent opposite happens, because gravity helps us move and every effort we have to do is control either to slow down, change direction or just take a longer / short step.

On the descent there is also a sequence of joint movements prepared to cushion and balance our body against the forces pulling us down. The muscles of the lower limb do not need a constant work because the movement is aided by gravity. Predominate eccentric contractions (which are generated in the muscle while stretching), therefore, there may be peak stresses at one point higher than the rise, since it can present the need for braking need that capacity.

Why it is said that on downhill is when you can hurt more?

One of the factors contributing to the lesion further fatigue is produced in contractile tissues (muscles) and visco elastic (muscles, fascia, ligaments, etc.) making their capabilities miss.

During the descent converge two factors:

  1. Before going down, it is normal to have to climb our efforts, which have a fatigue accumulated in different parts of our body.
  2. The situation involves lowering moments of loading, ie more need for strength, stability control, which on the rise. Aside from sudden uncontrolled situations to which we have to deal (falls, slips, etc.).

So our body has to be prepared to face down a situation that could become necessary greater control than on the rise.

Examples of signals that gives body to say that has not kept lowering:

  • Joint pain (usually occurs in knees).
  • Lack of control, feeling that “we go” or “pack us” insecurity in steps, etc.
  • muscle pain or stiffness late (we will discuss them in a future article).

What can we do to prepare ourselves in a situation like this?

Train using different movements (Cycling, running, walking, swimming, etc,) or different conditions (soils, slopes, directions, senses, etc.)

Keep in mind that the body is a whole, so the training we do running or cycling (for example) be supplemented by specific loads in areas that may be more debilitated and could affect the rest.

In case you have not given time to prepare well in advance:

  • You can use canes to distribute further burden on the climbs and descents.
  • Keep a steady pace without continuous acceleration or braking.
  • On the descent, it is better to use a longer route and less inclination than a shorter and inclined.

But mostly, be aware that the effort must be weighed not only to climb but also to descend safely, enjoying the feeling of control and movement, in a special environment such as the mountain.

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