Even if you feel like you’re in good shape, tackling hills on foot is tough. Most people assume going uphill is more difficult than going down; however, both sides of the hill have their pros and cons.Inclines can be a great way to burn calories. For each degree of incline, you can expect to burn 10% more calories than if you were on a flat surface, says Blake Dircksen, DPT, certified strength and conditioning specialist and physical therapist atBespoke Treatmentsin New York City. “As you走or run up a hill your body recruits more muscle fibers, which requires more energy and calorie expenditure,” explains Dircksen. But going downhill can also be beneficial. “Going uphill, you’re powering through gravity, while going downhill you’re controlling your momentum and utilizing more passive energy.”
Here, a look at the muscle groups targeted by each type of terrain, the benefits and three tips for getting started.
哪些肌肉群用于上坡？
When going uphill, the major muscle groups being utilized are all in the posterior chain, including the calves, hamstrings and glutes, says Dircksen.
The benefits:
“Uphill movement is a great way to develop power and speed as it places you more on the forefoot and necessitates higher power development from those posterior chain muscles,” says Dircksen.
WHAT MUSCLE GROUPS ARE USED FOR DOWNHILL?
Dircksen指出，下坡行走在身体的前侧增加了更大的力，尤其是四边形和外侧髋关节稳定器。
The benefits:
Instead of letting gravity win, picking up the speed and letting your form go out the window, downhill walking is the perfect opportunity to focus on crisp form and control, says Dirksen. Plus,a study showeddownhill walking helps remove blood sugar and improve glucose tolerance.
THE BOTTOM LINE
It’s important to vary your walking and running routes. Including both uphill and downhill training can help balance and strengthen the body.
Here, three important things to keep in mind when getting started with hill training:
1. AVOID DOING TOO MUCH TOO SOON
The last thing you want is an overuse injury. Just like when it comes toadding more weightDircksen说，对于传统的举重例程，您应该逐渐添加山丘工作，只有一旦您觉得自己的表格就可以了。
2.如果您受伤，请保持水平
Since going downhill puts a greater amount of force on the lower body than going uphill, it’s important to make sure you’re not powering through an injury and potentially putting yourself at risk for additional damage. “If you’re battling an injury, ask a physical therapist about hills and any strategies to mitigate overload,” says Dircksen.
3.不要忘记康复
Hill training should be spread out. “Make sure to take adequaterecovery days在山丘锻炼日和训练期间，保持形式和身体位置控制。” Dircksen建议。
