Asian winter will make "ice and snow" more popular! Collect this guide and go hiking in the snow →

Opening remarks: The whole nation is going to the ice and snow event. Recently, the General Office of the State Council issued the "Several Opinions on Stimulating the Vitality of the Ice and Snow Economy with the High-Quality Development of Ice and Snow Sports", adding new momentum to consolidate and expand the results of "300 million people participating in ice and snow sports". The 9th Asian Winter Games, which will open on February 7, will also make the ice and snow sports atmosphere more intense. Starting today, this newspaper will open the "Ice and Snow Sports Health Talk" column, inviting experts to popularize knowledge about ice and snow sports, and encourage everyone to stay healthy and not stay at home in winter, and enjoy the happiness brought by ice and snow sports.

Ski mountaineering combines a variety of sports skills, including snowshoeing, climbing, mountaineering equipment operation and skiing. In the cold winter, let us bravely step out of our warm homes and into the snowy mountains. While learning and mastering ski mountaineering skills, enjoy the fun of close contact with nature!

The Physical Challenges of Winter Mountaineering

On the mountain trails in winter, every step needs to be steady and slow. As the altitude increases, the terrain becomes steeper and more rugged, requiring strong leg strength to support the body to climb up, while the arms swinging the ski poles can help with balance.

When hiking in winter, we should pay special attention to the reasonable allocation of physical energy, keep our body in a comfortable state, and leave more time in the itinerary to avoid excessive excitement and fatigue. We should also be good at finding a rhythm that makes us feel comfortable, which not only allows us to better appreciate the rolling mountains within our field of vision, but also helps us allocate and save physical energy.

Choosing the right mountaineering equipment

When preparing for mountaineering activities, it is crucial to choose the right mountaineering equipment. Climbers should wear breathable and windproof clothing, and wear a jacket and down jacket with good thermal insulation performance to resist the changeable weather in the mountains. At the same time, gloves, hats, goggles and other cold-proof accessories are also indispensable. They can effectively reduce the loss of body heat and provide all-round protection for the body.

Many people wonder: Is it too cold to climb mountains in winter? In fact, as long as you are well prepared, this problem can be easily solved. Professional hiking shoes with high-top warm socks are an effective way to resist the "cold from the soles of the feet". A pair of hiking shoes with anti-slip function is a must-have item for hiking in the snow in winter. Ordinary sports shoes cannot meet the needs of climbing, and professional hiking shoes are not only warm and anti-slip, but also wear-resistant and breathable, which can provide strong protection for the ankles. It is worth noting that when choosing hiking shoes, it is recommended to choose a size larger than usual, so that when going down the mountain, your feet will not feel uncomfortable due to the cramped space.

If the climbing route involves snow-covered ridges, then suitable hiking boots and crampons are key equipment to ensure safety. Hiking boots provide stable support, and crampons enhance the friction on the ice, making walking safer and more reliable.

Keep your body warm at all times

When climbing in winter, we will inevitably sweat during exercise, and feel cold when we stop. Therefore, it is best to choose quick-drying materials for underwear during outdoor sports in winter, which can help regulate body temperature. Clothes made of quick-drying materials can quickly dissipate sweat and moisture from the human body, keeping the body dry while also having a heat preservation function. If price is not a factor, we can upgrade underwear to wool-containing fabrics, which will bring a more comfortable experience and better warmth retention.

In addition, it is best to bring a disposable plastic raincoat and wear it when it snows. This can prevent your clothes from getting soaked by snow and water, and can also provide unexpected emergency windproof and warming effects. The hands are the part of the body that is most likely to feel the cold when climbing in winter. Preparing a pair of warm and waterproof gloves is the best choice to protect your hands from frostbite.

The first choice for nutritional supplements is food that is not easy to spoil

Climbing mountains in the ice and snow consumes a lot of energy for climbers, so they need to consume enough calories to maintain their body's resistance to cold.

Mountaineering often takes a whole day, so climbers have to take care of their own meals in the wilderness. In a cold and snowy environment, nutritional supplements are particularly important. At this time, nothing can make the body feel more comfortable than hot soup and warm food, so self-heating meal bags are the first choice.

The outdoor temperature is low, so when hiking in winter, we must remember to carry a thermos cup in our luggage to ensure that we can drink hot water when needed.

In addition, when preparing supplementary meals, you should choose foods that are not easily affected by the cold wind, such as nuts, energy bars, chocolate and other high-calorie foods that are easy to carry and not easy to spoil. These foods can quickly provide the body with the energy it needs and make people feel full of vitality. Of course, you can also bring more snacks rich in protein and fat, such as beef jerky and cheese cubes, which can replenish energy at any time during exercise. Being a happy "foodie" will help you maintain strong physical fitness in the cold.

Through scientific preparation, reasonable equipment selection, safe precautions and firm will, winter climbers can gain endless adventure experiences and a sense of accomplishment in the cold season.

(The author Xie Jun is a professor at Capital Institute of Physical Education)