【背包客学堂】户外徒步两三事

大有作为

<span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">现在很多人都迷恋上了徒步</span><a href="http://bbs.8264.com/" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">旅行</a><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">，背上</span><a href="http://bbs.8264.com/forum-forumdisplay-fid-7-filter-typeid-typeid-1185.html" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">背包</a><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">，就可以开始一段旅程，其实徒步旅行有很多的好处，它可以让人有更好点的接触大自然风光，近距离的光赏名胜古迹和了解风土人情，沿途还可以观察和学习到许多知识，并能锻炼身体，今天就来聊聊徒步那些事儿。&nbsp;&nbsp;</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><p align="center" style="word-wrap: break-word; border: 0px; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"></p><p align="center" style="word-wrap: break-word; border: 0px; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"><font size="3" style="margin: 0px; padding: 0px; word-wrap: break-word;"></font></p><p style="word-wrap: break-word; border: 0px; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"></p><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><font color="Red" style="margin: 0px; padding: 0px; word-wrap: break-word; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"></font><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">徒步的好处</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">目前已证实，徒步可有效期身体的各部位</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">头脑：促进脑部释放内啡呔，使心情愉悦</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">肺部：增加肺活量、降低嗜烟者对吸烟的渴望</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">背部：加强背肌力量，且对背部伤害较小</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">腿脚：行走相当于对骨骼进行力量训练，能明显增强腿脚骨骼和肌肉力量&nbsp;</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">目前已证实，徒步益处多多</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">一周步行三个小时以上，就可以降低35%~40%的罹患心血管疾病风险。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">一周三天， 每次步行45分钟以上，可以预防老年痴呆。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">一周步行7小时以上，可以降低20%的乳腺癌罹患率，对II糖尿病有52%的疗效。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">步行益处还有很多</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">步行装备清单</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">必备用品</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">背包：快干衣裤或长袖（注意防晒）；</span><a href="http://www.8264.com/list/211" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">徒步鞋</a><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">：防晒品，：帽子或墨镜，以免晒伤；个人药品（如药油，跌打药，止血药、胃药或个别特效药物，防蚊药）；食品、饮用水；出发时每人自备水；以备旅途适当补充；食品：自带零食，半路可充饥。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">推荐用品</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><a href="http://bbs.8264.com/forum-forumdisplay-fid-7-filter-typeid-typeid-1180.html" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"></a><a href="http://bbs.8264.com/forum-24-1.html" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">登山</a><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">杖；毛巾；塑料袋；后备衣物；照相机；</span><a href="http://bbs.8264.com/forum-forumdisplay-fid-7-filter-typeid-typeid-1176.html" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">头灯</a><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">；防</span><a href="http://bbs.8264.com/forum-forumdisplay-fid-7-filter-typeid-typeid-1177.html" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">水袋</a><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">徒步小神器</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">弯刀（劈荆棘开道用）；灭害灵（对付胡蜂一类攻击性昆虫）；塑料袋（如遇雨天，保护相机等电子设备不进水）；</span><a href="http://bbs.8264.com/forum-forumdisplay-fid-7-filter-typeid-typeid-1176.html" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"></a><a href="http://bbs.8264.com/forum-forumdisplay-fid-7-filter-typeid-typeid-1176.html" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">手电</a><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">筒：打火机（如迷路，晚上生火驱野兽，照明取暖）伤可贴等。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">量加减。</span>

大有作为

<span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">徒步建议</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">凡是有个循序渐进的过程，如果是新手，请不要急于求成</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">1&nbsp;&nbsp;、一定按照自己的速度来走</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">不要逞强埋头猛走，这样会大量消耗体力，结果是欲速则不达，如果和好多人一起徒步，最好找一个和自己速度差不多的同伴同行。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">2、科学的衡量自己的体能</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">头几次外出徒步的时候最好坚持若干个小时，而不要计划一对得走多远，通过这样的几次活动，对自己的能力有多了解之后，在适当增加徒步穿越的强度。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">3、不要只顾低头走路，而错过周围的风景</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">在</span><a href="http://www.8264.com/" class="keyword" target="_blank" style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(51, 102, 153); text-decoration: none; border: 0px; font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">户外</a><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">徒步，强身健体只是其中一个目的，不要为了些所谓“自虐的目的来暴走，大强度的体力付出，有时候会得不偿失，记住户外徒步的时候，最恰当的速度是能够外吃自己走一整天的速度。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">4、学会休息的步伐</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">，对于走路，每个人都有自己的办法，在徒步的时候，应该用一个比较舒适的方法走路，这样你的体力能够得到科学有效的利用。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">5、徒步的时候要”多吃多喝“</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">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。在爬坡之前可以使当地多喝些水。如果天气热出汗多，可以在水中使当地加点盐。</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">6、在徒步的过程中要注意科学的休息</span><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><br style="margin: 0px; padding: 0px; word-wrap: break-word; color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;"/><span style="color: rgb(68, 68, 68); font-family: 宋体, 新细明体, Verdana, Arial, sans-serif; line-height: 20px;">一般没走50分钟休息10分钟，不同的人可以根据自己的情况衡</span>