You can immediately become an international outdoor sports expert - the premise is that you have to bring this exclusive secret.
Norwegian hiking expert training secrets - equipment
1. Hiking shoes
Norway's outdoor areas are mostly stone surfaces or gravel roads. It is recommended to choose lightweight hiking shoes with hard toe and heel. The first choice is hiking shoes with waterproof, non-slip, and ankle protection (medium is preferred). The size should be suitable for the foot. Wear thick socks to try on the shoes, and avoid long-distance hiking with new shoes.
2. Outdoor clothing
The fabric is light, breathable, waterproof and windproof. The style of the jacket and liner can be used in summer and winter. For other clothes, try to choose quick-drying clothes and comfortable underwear, which can not only keep the body comfortable and reduce the chance of catching cold, but also help the body's blood circulation and maintain flexibility.
3. Auxiliary equipment
Choose a lightweight, waterproof (or with a waterproof cover) backpack with a good load-bearing system. The shoulder straps and waist belt should be in line with your body shape. Also, make sure that the final weight of the backpack does not exceed one-third of your body weight. Choose a freely retractable and shockproof trekking pole. Use it to keep your body balanced and as a fulcrum. It can also help you and reduce the pressure on your knees when going up and down the slope. You need to prepare enough water and food. For a 10-kilometer hike, for example, bring at least 1 liter of water, and a simple lunch such as sandwiches and heatable meals. You also need to prepare some Snickers, chocolate biscuits, and nuts.
In addition, these small items that cannot be ignored should also be put in your backpack. Prepare a few more pairs of socks, and wear a layer of thin lining socks and a pair of hiking socks when you set out to keep warm and avoid rubbing your feet.
During the hike, you should avoid sunburning your nose, arms and neck, prevent your hands from getting injured, and keep your body warm, so it is best to carry sunscreen, sunglasses, hats, gloves, scarves, knee pads, handkerchiefs, water bottles, flashlights and insect repellent spray with you.
Secrets to becoming a Norwegian hiking expert - Core Chapter
1. Know the route and direction
Getting lost when hiking outdoors is a very dangerous thing. Travel with experienced leaders and guides, and pay more attention to your position and direction. Even if you get lost for a while, you can find your way back.
Before starting the hike, understand the hiking route, the difficulty points, and the estimated time for each check point. During the process of moving forward, don't just walk with your head down, and always pay attention to the obvious natural signs you pass by.
On the Norwegian hiking trails, T or ∆ is generally used as the direction of the hiking route. Auxiliary tools include a compass (or on a mobile phone), the direction of your own shadow, and a watch.
2. Choose the right pace
Generally speaking, it is best to slow down a little in the first 30 minutes of hiking, and walk at your own pace during the hike. Remember not to be stubborn and walk hard to avoid wasting a lot of energy.
The ideal pace is a uniform pace, and it is taboo to walk and stop. The human body muscles will have more endurance and perform best under the frequency of uniform contraction and relaxation. It is very important to grasp the time of arrival at the check point and make a reasonable judgment whether to continue moving forward.
During hiking, pay attention to keep at least 1.5 meters away from other teammates. When walking on a flat road, the head, waist, and feet need to be kept on a gravity line and move forward as the axis of the body. Don't drag your feet or climb the mountain with a shopping pace. You should take small steps and walk forward steadily.
3. Learn to go uphill and downhill correctly
During hiking, you need to use the whole sole of your foot to move forward when going uphill, which can reduce the problem of calf cramps; the steeper the slope, the smaller the steps to avoid rapid fatigue of the thigh muscles, and use the outward eight-character climbing method, pay attention to the use of "resting steps" - that is, only one foot is exerted at a time, and the other foot remains completely relaxed.
Before going downhill, use the sole of your foot to slow down the impact of the body's gravity, lower the body's center of gravity, and keep the center of gravity firmly on the back foot until the forefoot touches the ground before transferring the center of gravity to the front foot, while avoiding hyperextension of the knee.
4. Easy rock climbing method
Before climbing strange rocks, you need to follow the guide's instructions, observe the rocks carefully, identify the quality and weathering degree of the rocks, and then determine the direction and path of climbing.
5. Scientific and appropriate rest
Generally, you need to rest for 10 minutes every 50 minutes of walking, which should be adjusted according to your physical condition and the difficulty of the hiking route. Replenish water (principle small amounts and multiple times) and food in time, try to stay standing, and pay attention to adjusting your rhythm and breathing.
If you are really tired, you can support your upper body with your hands on your knees, bend your legs slightly, and relax your back parallel to the ground, or choose to take a long break of more than 10 minutes - take off your backpack, massage the tense muscles in your calves, thighs and back.
Conclusion
Finally, it is recommended that you strengthen some physical exercise before setting off for hiking in Norway to ensure that you have enough physical strength to cope with it. If you choose to run for exercise, you can also combine yoga and stretching to make your body more symmetrical.