Already in the second half of the 20th century, doctors began to recommend patients walking on mountainous terrain for therapeutic purposes. Then the term "health path" firmly entered into use. The first Russian route was laid about eighty years ago in the city of Kislovodsk. Now he is considered one of the best in the country. In this article we will try to answer the question: "Terrenkur - what is it?".
The concept
This term denotes a method of training therapy, which consists in dosed mountain climbing at an angle of 3 to 20 degrees. Walking health paths is carried out in the fresh air, which tempers the body, increases physical endurance and normalizes psycho-emotional activity. The purpose of this type of therapy is carried out individually, taking into account the current condition of the patient. The doctor adjusts the walk according to such parameters as the length of the route, pace, elevation angle, number of stops to rest, number of daily walks, etc. You have received the answer to the question: “Terrenkur - what is it?”. Next, consider the main rules for using this walk.
rules
Before developing a route program, the doctor must take into account the individual characteristics of the patient. This is the presence of underlying and concomitant diseases, the state of the cardiovascular system, the patient’s constitution and age, the ratio of growth to body weight (obesity or exhaustion), as well as fitness and physical endurance. Walking should be carried out every day in non-hot time (in the early morning, in the evening or before lunch). It is not recommended to go climbing immediately after eating. Before walking, pay attention to meteorological conditions. Some patients may be very sensitive to the weather. In accordance with this, you must either reduce the distance or transfer the health path to another time. Clothes for walking should not restrict movement, and shoes should have heels.
Routes
As a rule, walking paths are laid in beautiful mountainous or rugged terrain with clean air and lack of wind. The degree of load is determined by the length of the distance, the angle of rise (from 3 to 20 °), the number of breaks, pace (from 60 to 100 steps per minute) and other factors.
What is a health path in a sanatorium?
Walking is practiced in this institution. There are sanatorium and resort-wide health paths. The former have three degrees of route loading: easy (up to 500 m), medium (up to 1000 m) and difficult (up to 3000 m). In the direction of travel, in the shaded places every 200 meters break benches are installed. Resort routes vary greatly in both length and terrain.
Walking therapy is a simple and affordable method of preventing diseases, eliminating nervous tension and the consequences of an inactive lifestyle. It is a valuable addition to the treatment with mineral waters, stimulates the metabolism and normalizes the digestive organs. The alternation of relaxation and tension during terrenkur favorably affects the respiratory, circulatory and nervous systems. While walking, a person is simultaneously affected by the surrounding nature and climate, which positively affects the psychoemotional sphere and has a hardening effect on the body.
In the resorts of the Caucasian Mineral Waters (Zheleznovodsk Terrenkur) walking is used to treat patients with heart problems, digestive and respiratory diseases, metabolic disorders, as well as for rehabilitation after a heart attack and other diseases. For each resort, three main routes have been developed with varying degrees of physical activity. After the Olympics, a terrain path in Sochi became very popular, where several hiking trails were also laid.
General recommendations
Before walking, you should consult a doctor. He will develop a route based on your individual characteristics.
Breathing while walking should be uniform (through the nose). Moreover, breathing must be combined with the pace and rhythm of walking (smooth road - exhale for 3-5 steps, inhale for 2-4; rise - exhale for 3-4 steps, inhale for 2-3). A step on the rise is best done short.
Therapeutic walking should end one hour before taking mud applications, narzan baths and other physiotherapeutic procedures. After taking the procedures, you can engage in dosed walks on flat terrain after a couple of hours.
A good sign of the tolerance of a walk is free even breathing, pleasant light physical fatigue, and a feeling of satisfaction. If heaviness is observed in the head, pain in the region of the heart, high pulse, shortness of breath, severe fatigue, then walking is not organized properly. If such symptoms occur, stop walking immediately and consult a doctor.
General walking rules
Everyone who knows the answer to the question: “Terrenkur - what is it?”, Adheres to the following rules.
1. Walking is best done in the evening or in the morning. In sunny weather, a hat will not hurt.
2. Beginners should start at 500 meters at the slowest pace and take breaks for every 100 meters.
3. For self-monitoring, every 5 days you need to count the pulse at the beginning of the route, at the end and after 5 minutes of sitting rest. After a break, the heartbeat should return to normal.
4. The appearance of slight fatigue at the end of the route is a sign of proper training. Noticeable overwork indicates a wrong rhythm or too large a distance.
5. For children, kindergarten health paths are undesirable. Kids will be very tired of him. But for school-age children, it is very useful.
Effects on the body
The fragrance of flowers, picturesque gorges, mountain peaks give vigor and create an excellent mood. After the traversed route, the appetite improves and sleep becomes sound.
Walking on flat terrain, alternating with climbing, optimally loads the ligamentous-articular apparatus and the muscular system, normalizes metabolism, increases oxygen consumption and activates blood circulation.
The descent from the mountain stimulates the work of the abdominal organs, which is especially important for a sluggish intestine.
Terrenkur is especially useful for obese people. It contributes to weight loss. An hour of brisk walking burns about 35 grams of fat.
Terrenkur with osteochondrosis
For all organs and systems of the human body to function optimally, you need to run or walk for at least 1 hour a day. With osteochondrosis, running is strictly contraindicated. Patients with pulmonary and heart failure, with impaired motor functions, as well as exacerbations of chronic diseases (the same osteochondrosis) should dose terrenkur.
During rehabilitation after aggravated osteochondrosis, walking is dosed as follows:
- The pace increases very gradually (from slow to normal).
- The first days it is necessary to walk with crutches, then with a wand and only then without it.
- The duration of the walk should increase slowly (from 5 minutes to 1 hour).
- In the first days after an exacerbation, you need to wear a weightlifter belt or orthopedic corset that unloads the spine.
- After every 10 minutes, you need to rest as much. In the future, the break should be reduced to 5 minutes for every half hour of the health path.
During a walk, it is necessary to control the tolerance of the loads by the cardiovascular system. The best way is an ECG during the path. This control can be prescribed by a doctor. Daily control can be carried out independently, assessing your well-being and measuring your pulse.
Terrankur Belokurikha
This wonderful resort town has several hiking trails. The most popular one leads to the Old Mill. The steepness of the climbs is 3-6 degrees, the total length is 2.4 km, and the highest point above sea level is 375 meters. A minimal decrease in oxygen in the air, a gradual decrease in atmospheric pressure as it rises, and a moderate increase in the content of aeroions make this route accessible to most people with no contraindications.
The most difficult route is the trail to the top of Mount Kruglya, 2.5 km long. There are significant fluctuations in the steepness of the slopes, atmospheric pressure and oxygen content. All this trains the human body well. To go this route, you need to spend 1.5 times more energy than on the road to the Old Mill.
Now you know the answer to the question: “Terrenkur - what is it?”. It remains to mention two favorite tourist routes in Belokurikha. This is a “romantic” health path to the “Pine of Love” and a path to the spring “Dunyushkin Log”.