Outdoor fitness while easily enjoy hiking fun

Just like a walk in the Woods, or as simple as adding some uphill actions for strengthening the effectiveness of training.

So packed luggage set off right now.

Step 1: plan ahead

In the left input before considering the nature of your course of action and the accompanying partner.

In General, each hour tour is approximately 3 to 4 km, of course, if you are climbing or have young children outdoors, you can visit shorter. If you set off on the same line and returns, it is necessary to pay attention at the time, in order to return everyone still have enough energy. Also note the weather forecast, wearing suitable clothing, because continuous climb after 90 minutes, you'll find yourself at 15 degrees Celsius lower than mountain temperatures.

Step 2: El good feet

Walking on uneven road, every step of the foot is stepped on.

Up the Hill, keep the body upright, don't let the nose over foot tip. Body toward the forward will make your lower back and muscular tense. Down the Hill, gravity may make your body back and stride, you should keep the ears, shoulders, hips and ankles to form a line. Before moving, bending the knee for sports shoes firmly on the ground, reducing knee and hip muscles tense.

Step 3: water appropriate

Drinking too little can lead to dehydration, but drinking too much can lead to insufficient medical called sodium, that is, the dangerous situation of sodium in the blood becomes too diluted.

In order to detect whether or not dehydrated, you can see in the urine. If you look like a lemonade, explain your drinking water objectives right; if you like Apple juice, it indicates that the dehydration; if you like drinking water, clear water, the description may be too many. A good principle is: every 20 minutes while hiking, drinking nearly 200 grams of water.

(Practice editing: Tran Hung Wong)