Core Points - The article emphasizes the importance of preparation and skills for mountain climbing, highlighting that proper planning can significantly reduce risks associated with the activity [2][3]. Preparation Before Climbing - Planning the route is essential, especially for beginners, who should choose accessible mountains with lower difficulty and a well-defined path [3]. - Learning technical skills, such as using navigation devices and trekking poles, is crucial [4]. - Downloading offline maps for navigation is recommended [5]. - Understanding elevation changes is important, with a suggestion to limit total ascent and descent to less than 1000 meters in a single day [6]. - Checking weather forecasts to avoid adverse conditions like thunderstorms or extreme heat is advised [7]. - Engaging in adaptive training, such as stair climbing and weight training, can enhance physical readiness [8]. Key Points During Climbing - Listening to one's body and knowing when to turn back is vital for safety [9]. - Maintaining a steady pace and allowing for breaks is important, especially on inclines [9]. - Monitoring heart rate is crucial, with a maximum heart rate formula provided (180 minus age) [9]. - Mastering terrain navigation techniques can prevent accidents, such as falling or twisting an ankle [9]. - Regular hydration and energy replenishment are necessary, with recommendations to consume electrolyte-rich fluids [9]. Responding to Weather Changes - In case of thunderstorms, it is advised to move to lower ground and avoid trees [10]. - During fog, maintaining close proximity to others is recommended [10]. - Wearing appropriate rain gear during rain can prevent slips and falls [10]. Preventing Knee Injuries - Choosing "knee-friendly" trails with gentle slopes can reduce knee strain [11]. - Using trekking poles can alleviate pressure on the knees by up to 30% [12]. - Applying kinesiology tape around the knees can provide support and reduce pain [12]. - Selecting suitable footwear with adequate cushioning is essential [12]. - Controlling stride length and avoiding jumping down slopes can minimize knee impact [13]. Equipment Selection for Climbing - Various climbing gear is necessary, focusing on functionality, lightweight, and safety [16]. - Trail shoes should be lightweight and have good grip [17]. - Trekking poles assist in both ascent and descent [18]. - A backpack with a capacity of 15-30 liters is recommended for carrying essentials [19]. - Waterproof covers for backpacks and quick-drying clothing are essential for adverse weather [21][22]. - Communication and navigation devices, such as smartphones and GPS watches, should be included [24].