1. Physical strength

头几回外出步行的时分坚持走若干个小时，而不要方案必定要走多远，经过这样的几回理解，对本人的才调有所理解之后，再恰当增加步行穿越的强度。

During the first few times of walking, stick to walking for several hours instead of how far the plan must go. After such understanding and understanding of my talent adjustment, appropriately increase the intensity of walking.

在户外步行，强身健体只是其间一个目的，不要有过于大强度的膂力开支，有时分会因小失大。普通每走50分钟需求休憩10分钟，不同的人能够依据本人的状况权衡加减。

In outdoor walking, physical fitness is only one purpose. Don't spend too much physical strength. Sometimes the club loses too much for small. Generally, it takes 10 minutes to rest every 50 minutes. Different people can weigh the addition and subtraction according to their own situation.

关于走路，每个人都有一套本人的办法，在步行的时分，应该用一个本人比拟温馨的办法走路，这样的你的膂力才调够得到科学有用的运用。重要的是，要注重平常的锻炼。

About walking, everyone has his own way. When walking, you should use a warm way to walk, so that your physical strength can be adjusted and used scientifically and effectively. The most important thing is to pay attention to daily exercise.

2、饮食方面

2. Diet

户外步行进程中考究“多吃多喝”，多吃多喝的定义并不是暴饮暴食，这儿的多吃多喝是指吃喝的频度。步行的时分，人体的热量丢掉大，为了补偿膂力，需求及时补偿水和食物。特别是在爬大坡之前，能够恰当地多喝一些水。假定气候比拟热，流汗多，能够在饮用水中恰当加点盐。

In the process of outdoor walking, pay attention to "eat and drink more". The definition of eat and drink more is not overeating. Here, eat and drink more refers to the frequency of eating and drinking. When walking, the human body loses a lot of heat. In order to compensate for physical strength, water and food need to be compensated in time. Especially before climbing a big slope, you can drink more water properly. Assuming that the climate is relatively hot and sweaty, salt can be added to the drinking water appropriately.

3、配备方面

3. Equipment

尽量运用护膝和爬山杖。爬山杖是两根，上臂尽量多的分管腿的负重。许多人轻视用护具是不正确的晓得，泉州拓展锻炼公司素质拓展仍是主张用这两样护具，特别是爬山杖。

Try to use knee pads and mountain climbing sticks. Climbing sticks are two, with as many upper arms as possible in charge of the weight of the legs. Many people belittle the use of protective equipment, and know that the quality development of Quanzhou development and training company still advocates the use of these two kinds of protective equipment, especially mountain climbing stick.

穿适宜爬山的鞋。尽量不要穿新鞋，由于普通新鞋都有一个磨合期。假定穿新鞋停止步行的话，或许会有不合脚、起泡等问题发作，惹起不用要的损伤。

Wear shoes suitable for mountain climbing. Try not to wear new shoes, because ordinary new shoes have a running in period. If you stop walking with new shoes, you may have problems such as unfitness and blistering, causing unnecessary damage.

4、常识方面

4. Common sense

学会区别方位。随时要留心所经过的显着得自然标志。如河、湖、岩壁、外形比拟有特征的山头号，这样一旦迷路也能够依据这些显着标识来找回来的路。我们步行的区域，大多有当地人活动，也可依据小路的大小或有无常常走动的痕迹来停止判别。假定你步行的路途早年是抢手路途，能够留心路上能否有一些先行步行喜欢者留下的路标。

Learn to distinguish between directions. Always pay attention to the remarkable natural signs you pass. Such as rivers, lakes, rock walls and mountain tops with similar characteristics, so that once you get lost, you can find your way back according to these remarkable signs. Most of the areas where we walk have local people's activities. We can also stop judging according to the size of the path or whether there are traces of frequent walking. If your walking route was a popular one in the early years, you can pay attention to whether there are some road signs left by the first walkers.

假定没有带着指南针，在有太阳的时分，分离时间，能够经过看本人的影子，来晓得本人大约的行进方向。

If you don't take a compass, when there is the sun, you can know your approximate direction of travel by looking at your shadow.

5、脚步方面

5. Footstep

有些人在步行中大多都不会调整脚步、减低***招致步行伤痛疲倦。大步行进时，膝盖得不到有用活动，乳酸堆集过多会惹起酸痛、疲倦。

Some people don't adjust their steps and reduce their fatigue during walking, resulting in walking pain and fatigue. When you stride, your knees can't get useful activities, and too much lactic acid accumulation will cause pain and fatigue.

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