发表于: 7/08/2010 13:01 发表主题: 为继续健康工作50年而爬山
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http://www.miller-mccune.com/health/for-good-health-take-a-hike-3862/


For Good Health: Take a Hike!

Although it’s no surprise that any activity is better than none, hiking has specific medicinal benefits.

From William Wordsworth’s poetry to the Boy Scout hiking merit badge pamphlet, tramping through the countryside has long been considered a tonic for good health.

“Walk out the door and find good health. There is no fever that a 10-mile hike can’t cure,” suggests Garrison Keillor, the wry host of National Public Radio’s Prairie Home Companion.

Millions of Americans who like to hike believe that hiking contributes to good physical and mental health. And yet, until recently, nearly all evidence offered for the benefits of taking a hike was anecdotal, and very little hiking-specific scientific research supported that belief.

In 2004, Austrian researchers announced the results of an intriguing study demonstrating that different types of hiking have different influences on the fats and sugars in the blood. For the study, one group hiked up a ski resort mountain in the Alps and descended by cable car, while the other group rode the cable car up and hiked down. After two months of hiking, the groups switched hiking programs and repeated the experiment.

As expected, hiking uphill proved to be a great workout and provided measurable health benefits. Unexpectedly, researchers from the Vorarlberg Institute for Vascular Investigation and Treatment discovered that hiking downhill also has unique benefits.

Both uphill and downhill hiking reduced LDL (“bad”) cholesterol. Only hiking uphill reduced triglyceride levels. The study’s surprise finding was that hiking downhill was nearly twice as effective as uphill hiking at removing blood sugars and improving glucose tolerance. A second study of uphill/downhill hiking was conducted this summer, but results have yet to be announced.

A study commissioned by Mind, a leading British mental health charity, suggests hiking contributes to improved mental and emotional health. Focusing on people affected by depression, researchers from the University of Essex compared the benefits of hiking a trail through the woods and around a lake in a nature park to walking in an indoor shopping center. The researchers found that the hikers realized far greater benefits than the mall walkers.

In fact, they found that taking a hike in the countryside reduces depression, whereas walking in a shopping center increases depression. Results from the 2007 study showed that 71 percent reported decreased levels of depression after hiking, while 22 percent of the participants felt their depression increased after walking through an indoor shopping center. Ninety percent reported their self-esteem increased after the nature hike, while 44 percent reported decreased self-esteem after walking around the shopping center. Eighty-eight percent of people reported improved mood after hiking, while

44.5 percent reported feeling in a worse mood after the shopping-center walk.

The American Hiking Society, a Washington, D.C.-based nonprofit that promotes hiking, produces a widely circulated fact sheet, “Health Benefits of Hiking,” that relies on studies, mostly of walking, made by the American Diabetes, American Heart and American Lung associations to make the case. Hiking-specific research is likely to be of more value in linking hiking and good health than the general “Exercise is Good for You” studies long used by AHS and other advocacy groups.

“Hiking for health is what we’re all about, so we’re glad the benefits are getting quantified,” declared Tracy Roseboom, senior national campaign manager for Hike For Discovery, a program of the Leukemia & Lymphoma Society that offers its supporters in chapters nationwide an opportunity to take a hike while raising money for cancer research.

Participants train and take practice hikes in their home locales for 14 to 16 weeks before embarking on a marquee hike in a natural wonderland, such as the Grand Canyon, Yosemite or Maui. Most hikers look at the training as a way to get fit for the once-in-a-lifetime hike, as well as for better overall health and fitness. Roseboom said the health benefits of hiking have been a key selling point for the program since it began in 2006.

Whether or not the latest research is influencing public opinion, hiking for health appears to be an idea whose time has come. The message is on cereal boxes and granola bar wrappers and a popular subject in Prevention, as well as women’s and health magazines. Glamour.com and Self.com even feature a hiking-activities calculator. Enter your weight, duration of your hike, the kind of hiking you’re doing (backpacking, climbing hills, etc.) and learn how many calories you blast on the trail. (There’s also a good calculator here that also factors in weight, distance and elevation change for a better picture of the burn.)

And from the Devon Hiking Spa in Tucson, Ariz., to the New Life Hiking Spa in Killington, Vt., hiking spas are very popular these days with those who find combining hiking with all the usual health-resort activities makes for a stress-reducing, fitness-building holiday.

Roseboom said she’s pleased by the new data that suggests hiking has health benefits beyond those of walking around the neighborhood, but the research doesn’t surprise her. “I see hikers routinely make the connections between nature, themselves and good health,” she said. “I’m glad the researchers are making the same connections.”


最后进行编辑的是 xiaoqiang on 7/08/2010 13:04, 总计第 1 次编辑
  • blueZ
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发表于: 7/08/2010 13:03 发表主题:
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Sounds interesting. but get to work now. will read it later. rose
  • Hubert
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发表于: 7/08/2010 13:41 发表主题:
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以这个trail为例,两个calculator咋差这么远呢。
Trails(s) to be Hiked: Skookumchuck, Franconia Ridge, Osseo
15.7 miles
4750 feet gain (most of this is in the first five miles)
Book time is around 10:30

第一个按时间算的:
You burn 5625.97 calories during 630 minutes of Hiking.

第二个按距离和elevation gain算的:
Total Weight: (include gear) 150
Distance: (miles) 15.7
Elevation Gain: (only uphill) 4750

You need about 1775 calories

完全没谱了 confused
  • blueZ
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发表于: 7/08/2010 14:39 发表主题:
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Hubert 写到:


第二个按距离和elevation gain算的:
Total Weight: (include gear) 150
Distance: (miles) 15.7
Elevation Gain: (only uphill) 4750

You need about 1775 calories

完全没谱了 confused


这是按照在 treadmill 上以 3.5 mph, incline ??% 来走消耗的能量计算的。
  • pompano
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发表于: 7/08/2010 16:20 发表主题:
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Excellent Article!! happy happy Success Success
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Work Hard, Play Harder!!

  • mountsea
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发表于: 7/08/2010 22:11 发表主题:
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除了时间距离坡度速度,还有速度的变化对代谢的扰动很大,消耗能量比匀速的要多不少。
发表于: 7/09/2010 12:57 发表主题:
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我的坏的LDL高,难道要爬山下山马?

绝对不是为了‘上班’那个工作 Laughing
发表于: 7/09/2010 13:23 发表主题:
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那个 study 好像没有 control group。没准儿参加实验的都是 LDL 受 hiking 影响较大的人。

Hiking 肯定是对我的精神健康有好处。我 hiking 的时候心情明显好于工作学习和逛 mall.

wildcrane 写到:
我的坏的LDL高,难道要爬山下山马?

绝对不是为了‘上班’那个工作 Laughing

发表于: 7/09/2010 13:24 发表主题:
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最近在国内爬什么山了吗?

mountsea 写到:
除了时间距离坡度速度,还有速度的变化对代谢的扰动很大,消耗能量比匀速的要多不少。

发表于: 7/09/2010 13:38 发表主题:
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xiaoqiang 写到:
那个 study 好像没有 control group。没准儿参加实验的都是 LDL 受 hiking 影响较大的人。

Hiking 肯定是对我的精神健康有好处。我 hiking 的时候心情明显好于工作学习和逛 mall.

wildcrane 写到:
我的坏的LDL高,难道要爬山下山马?

绝对不是为了‘上班’那个工作 Laughing


狂笑 support 快去吧
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  • blueZ
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发表于: 7/10/2010 08:30 发表主题:
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比较mountain hiking 和shopping mall walking 本来就不fair。可能本来就是环境的影响。

对我而言,来回的driving是对健康的最大损害。还有就是long distance hiking的时候不太容易吃的健康。还是Hubert 好,把整个西瓜扛到山顶。 rose
  • pompano
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发表于: 7/10/2010 10:54 发表主题:
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你爬山都吃啥了??

blueZ 写到:
比还有就是long distance hiking的时候不太容易吃的健康。]

  • vieplivee
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发表于: 7/10/2010 13:11 发表主题:
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blueZ 写到:
比较mountain hiking 和shopping mall walking 本来就不fair。可能本来就是环境的影响。

对我而言,来回的driving是对健康的最大损害。还有就是long distance hiking的时候不太容易吃的健康。还是Hubert 好,把整个西瓜扛到山顶。 rose

啊 这么久你也没学到点手艺哈。。带点水果和肉(好比烤好的鱼片,酱肉)上去应该很容易吧。
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  • Hubert
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发表于: 7/11/2010 00:48 发表主题:
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还是国内吃的好啊,当年跟国内的驴友们爬山,中午的干粮大都是各地小吃或者自己准备的盒饭之类。晚上在野山上埋锅做饭,四下无人。一伙人围着篝火喝酒吃肉,胡吃海喝,天南海北,对月高歌,鬼哭狼嚎,实在是太野了。

这边的老美是一点江湖气都没有,个个中规中矩,随便什么山上都是人来人往,完全就是按公众场所的规矩办。吃东西就是补充碳水化合物,哪有心思管它吃的好不好啊。 崇拜
  • blueZ
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发表于: 7/11/2010 06:41 发表主题:
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pompano 写到:
你爬山都吃啥了??

blueZ 写到:
比还有就是long distance hiking的时候不太容易吃的健康。]


pure water + whole grain bread. disgusting taste.

Lots of diet coke during drinking. very bad.