Outdoor outward bound hiking has certain skills in physical strength, diet, equipment, knowledge and pace. In order to help you understand, let's focus on these aspects!

1、体力方面

1. Physical aspect

头几次外出徒步的时候尽量坚持走若干个小时，而不要计划一定要走多远，通过这样的几次摸底，对自己的能力有所了解之后，再适当增加徒步穿越的强度。

When you go hiking for the first few times, try to keep walking for several hours instead of planning how far you have to go. After you know something about your ability, you can increase the intensity of hiking appropriately.

在户外徒步，强身健体只是其中一个目的，不要有过于大强度的体力支出，有时候会得不偿失。一般每走50分钟需要休息10分钟，不同的人可以根据自己的情况衡量加减。

In outdoor hiking, physical fitness is only one of the purposes, do not have too much physical expenditure, sometimes the gain is not worth the loss. Generally, every 50 minutes of walking needs 10 minutes of rest. Different people can measure the addition and subtraction according to their own situation.

对于走路，每个人都有一套自己的办法，在徒步的时候，应该用一个自己比较舒 适的方法走路，这样的你的体力才能够得到科学有效的使用。注意重要的是，要重视平时的训练。

For walking, everyone has his own way. When walking, you should use a more comfortable way to walk, so that your physical strength can be used scientifically and effectively. It is important to pay attention to the usual training.

2、饮食方面

2. Diet

户外徒步过程中讲究“多吃多喝”，多吃多喝的定义并不是暴饮暴食，这里的多吃多喝是指吃喝的频度。徒步的时候，人体的热量损失大，为了补充体力，需要及时补充水和食物。

In the process of outdoor walking, we should pay attention to "eat more and drink more". The definition of "eat more and drink more" is not overeating, here "eat more and drink more" refers to the frequency of eating and drinking. Walking, the body's heat loss, in order to supplement physical strength, need to supplement water and food in time.

尤其是在爬大坡之前，可以适当地多喝一些水。如果天气比较热，流汗多，可以在饮用水中适当加点盐。

Especially before climbing a big slope, you can drink more water appropriately. If the weather is hot and sweaty, add some salt to the drinking water.

3、装备方面

3. Equipment

尽量使用护膝和登山杖。登山杖尽量是两根，上臂尽量多的分担腿的负重。很多人鄙视用护具是不正确的认识，济南拓展训练还是建议用这两样护具，尤其是登山杖。

Try to use knee pads and climbing sticks. The climbing stick should be two as much as possible, and the upper arm should share the weight of the leg as much as possible. Many people despise the use of protective gear is not correct understanding, Jinan outward bound or suggest using these two kinds of protective gear, especially the climbing stick.

穿适合爬山的鞋。尽量不要穿新鞋，因为一般新鞋都有一个磨合期。如果穿新鞋进行徒步的话，可能会有不合脚、起泡等问题发生，引起不必要的损伤。

Wear shoes suitable for mountain climbing. Try not to wear new shoes, because generally new shoes have a running in period. If you wear new shoes for walking, there may be problems such as improper fit and blistering, causing unnecessary damage.
               

4、知识方面

4. Knowledge

学会辨别方位。随时要注意所经过的明显得自然标志。如河、湖、岩壁、形状比较有特点的山头等，这样一旦迷路也可以根据这些明显标识来找回来的路。

Learn to identify the location. Always pay attention to the obvious natural signs. For example, rivers, lakes, rock walls, hills with distinctive shapes, etc. once you get lost, you can find your way back according to these obvious signs.

我们徒步的地区，大都有当地人活动，也可根据小路的大小或有无经常走动的痕迹来进行判断。如果你徒步的路线曾经是热点路线，可以留意路上是否有一些先行徒步爱好者留下的路标。

Most of the areas where we hike have local people's activities, which can also be judged according to the size of the path or whether there are traces of frequent walking. If your hiking route used to be a hot spot, you can pay attention to whether there are some signposts left by hikers.

如果没有携带指南针，在有太阳的时候，结合时间，可以通过看自己的影子，来知道自己大概的前进方向。

If you don't carry a compass, you can know your general direction by looking at your shadow when you have the sun.

5、步伐方面

5. In terms of pace

有些人在徒步中大多都不会调整步伐、减低重 心导致徒步伤痛疲劳。大步行进时，膝盖得不到有效活动，乳酸积累过多会引起酸痛、疲劳。

Some people don't adjust their pace and reduce their weight during walking, which leads to walking pain and fatigue. Stride, the knee can not get effective activity, lactic acid accumulation will cause too much pain, fatigue.

小步慢走可以有效减少乳酸的积累，多活动膝盖可以让乳酸得到迅速释放。容易疲劳的原因大多是在平地跨大步，加快速度来走路。这破坏了有规律的节奏性。如果是长时间走路，不要慌忙。

Small walk can effectively reduce the accumulation of lactic acid, more activities of the knee can make the rapid release of lactic acid. Most of the reasons for fatigue are to stride on the flat ground and speed up to walk. This destroys the regular rhythm. If it's a long walk, don't rush.

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