What preparations should I make for a long hike?

Introduction:Hiking is an outdoor activity chosen by many people in spring, which can not only see the beautiful spring scenery, but also exercise and enhance physical fitness. However, long-distance hiking should be well prepared to easily cope with the problems in the middle. So what should I do to prepare for a long hike? Let’s take a look at how to prepare for long-distance hiking.

1. You must start practicing early, at least once a week, and walk for at least 4 to 6 hours (about 15 to 25 kilometers) each time. The practice time and distance should be increased according to the progress, and each practice should include going up the mountain and walking on the rugged mountain path. Players should be free to walk for 10 to 11 hours continuously.

2. Be familiar with the route during the practice, and pay more attention to the sections that pass at night. After sufficient training, choose another weekend for evening practice. In the dark, the sense of distance and direction is different from that in the daytime. Participants should learn how to use flashlights to walk rough mountain paths in the dark.

3. Teams that fail to practice early are advised to have a two-day training session two weeks before they formally participate in the activity, and walk for 8 to 10 hours every day, so as to adapt to long-term walking under the condition of fatigue.

4. Participants who are interested in completing the whole course in the best condition can run slowly for a short distance every day to enhance their physical fitness and endurance.

5. The amount of rest during the activity varies from person to person, but don’t rest for too long, which will harden the sore muscles. You might as well have more rest, but it should not be too long at a time.

6. Before starting and after each rest, do enough warm-up exercises to enhance muscle flexibility.

7. Trim the toenails one week before the activity to reduce the chance of toe injury when going downhill.

8. The weather may change during the activity, so you must bring appropriate clothes. Once the clothes are soaked, they can be replaced immediately.

9. Wear comfortable running shoes or hiking shoes. New shoes are easy to cause foot discomfort and stimulate the formation of blisters. Therefore, when formally participating in activities, it is best to wear shoes worn during practice.

10. Experienced participants suggest applying lubricating cream to feet, wearing two pairs of socks or wrapping toes with medical tape to reduce the chance of blisters.

11. Change socks frequently during activities to help prevent blisters from forming. If blisters have formed, try not to pierce the blisters or cut off the epidermis.

12. Carefully count the items needed for each journey, just bring the necessities. Remember to bring enough water and warm clothes.

13. It’s windy in the mountains at night, and it’s easy to catch cold. You should bring a light windbreaker. In order to avoid getting wet by rain, a raincoat is also a must.

14, in order to avoid heatstroke, remember to bring a sun hat or umbrella, and sunglasses and other sunscreen products.

15. A reliable hiking stick is of great help to walking the mountain trail for a long time.

16. Clear water is the best drink to replenish water, but when your legs are sore and your will is low, it will be very helpful to enjoy sugary drinks, healthy drinks, high-energy snacks or cakes. As for foods high in fat and protein, they should not be eaten.

17. Knee pads and elbow pads help prevent injuries to muscles, ligaments and joints.

18. Experienced hikers suggest that participants bring the following necessities (optional): ID card/passport, cash (appropriate amount), enough clean water, high-calorie food (glucose cake, chocolate), sweat towel, hiking stick, replacement clothes and warm clothes, replacement socks, insoles, blister tape, windbreaker/rain gear, fully charged mobile phone, backup phone battery and paper towels.

19, understand the distance of each section, road conditions. Whether it is cement road, bluestone road or hard dirt road, which places should pay attention to traffic safety and where there are supplies, only by fully understanding these can we have a more reasonable arrangement for the whole trip.

20. It is best to use two pairs of walking shoes or sports shoes with different textures and different insoles in turn. The larger size will be more comfortable to wear at the end. Hiking shoes are heavy and the soles are hard, so hiking shoes are not suitable for long-distance hiking on roads.

21. Long-distance flat crossing will inevitably cause extreme fatigue of the soles of the feet. If you are equipped with two pairs of shoes with different textures and insoles (such as light running shoes, hiking shoes and sports shoes), you can change your shoes every hour and often change your walking mode (combination of walking and trotting), rotate the stress points of the sole of your foot, and mobilize more muscle groups in your legs to participate in sports, which will certainly alleviate fatigue and pain and you can walk a longer distance.

22. If you don’t camp on a long trip, just bring a dirty fleece or cotton sleeping bag liner. For ordinary camping, a general waterproof and wind-resistant tent will do. For long-distance travel, it is recommended to bring a small and light tent.

What preparations should you make for a long hike? The above is the content summarized by Health-keeping Network for your reference.

Source: the way of keeping in good health

Running goal in 2023: 5km running for 15 minutes!

At the beginning of 2022, at the age of 40, I set a goal that I didn’t even dare to think about before: in 2022, 10km ran for 35 minutes!

Then this whole year, I basically gave up all other things, including all kinds of study and street fitness, and devoted all my time and energy to the only thing of running.

The reason why I set such a seemingly outrageous goal is because no one can run 10km for 35 minutes when I see those people who keep laughing at my slowness.

In other words, as long as I can do it, I can annihilate all these little people directly!

And I also found that these people who laugh at others’ slowness everywhere are just runners who have a little talent for running but don’t understand scientific training methods at all.

Therefore, I also look down on them from the bottom of my heart!

If I put enough effort into running, with my earnest efforts, I should be able to completely narrow the differences in talent, and it should be inevitable to wipe out these little people who only laugh at people with poor running talent to brush their sense of existence!

In contrast, my average pace was only 6:42/km, and the fastest speed of running 5km was about 25 minutes.

Then, after all kinds of training and attempts this year, the progress is as follows:

1)1km,3:50,2022.07.31

2)5km, 23:08 (average pace 4:37), May 31, 2022.

3)10km, 52:20 (average pace is 5:14), September 20, 2022.

4)400m, the fastest pace is 3:30/km.

5)200m, with the fastest pace of 3:00/km.


But the end result is a complete failure!

Although there is nothing wrong with the general direction and thinking,

The main problem is that,Your motor nerves are far worse than you think.

Specifically, all kinds of injuries continue.

I believe that countless failures in 2022 will certainly not be just a waste of effort.

On the contrary, the previous 99 failures just screened out the most likely successful path in the last time.

Therefore, it is very likely that my running performance will advance by leaps and bounds in 2023.

Run 20 minutes in 5km (average pace is 4:00)

If I hadn’t won the COVID-19 recently, I would have tried my best to score 20 points in 5km before the end of the year.

5km running in 17 minutes and 30 seconds(Average pace is 3:30)

There is something wrong with the previous idea. We should not directly challenge 10km, but fix 5km first, and then 10km will naturally come naturally.

This is a 100% achievable goal, and I am full of confidence in it.

5km run into 15 points(Average pace is 3:00)

This is a challenging goal, and there is no full confidence at present, because it may exceed its own talent limit.

However, I will do my best towards this goal and try my best to exert my greatest potential.

People’s Bank of China welcomes overhaul by law: emphasizing the independence of monetary policy and increasing penalties for violations.

  After a lapse of more than ten years, another important law in the financial industry ushered in a major overhaul.

  A few days ago, the People’s Bank of China drafted and issued the Law of the People’s Republic of China on the People’s Bank of China (Revised Draft for Comment) (hereinafter referred to as the Draft for Comment), making it clear that any unit or individual is prohibited from making and selling digital tokens, which does not involve the monetization of the fiscal deficit. The upper limit of fines will be raised to 20 million yuan, and the statutory duties of the central bank will be greatly expanded.

  This revision emphasizes financial services to the real economy, strengthens financial macro-control, and modifies and improves the responsibilities of the central bank; Establish a dual-pillar regulatory framework of monetary policy and macro-prudential policy, improve the overall supervision system of systemically important financial institutions, financial holding companies and important financial infrastructure, and increase penalties for financial violations.

  "This is a major revision." Dong Ximiao, chief researcher of Zhaolian Finance, said in an interview with China Business News that under the background of major changes in the current international and domestic economic and financial environment, amending the Law of the People’s Bank of China with the times and strengthening the responsibilities of the People’s Bank of China in macro-prudential supervision and prevention of financial risks will help improve the system construction, create a more suitable legal environment for preventing and resolving financial risks and maintaining financial stability, and also help promote the financial industry to better serve the real economy.

  According to the central bank, the revision of the Law on the People’s Bank of China is necessary for building a modern central banking system and preventing and resolving systemic financial risks, and it is also in line with the trend of international financial regulatory reform.

  Establish a macro-prudential policy framework

  The Draft for Comment includes general provisions, organization, RMB, business, supervision and management responsibilities, supervision and management measures, financial accounting, legal responsibilities and supplementary provisions, with a total of 9 chapters and 73 articles.

  From the content, it mainly involves eight aspects: emphasizing financial services to the real economy and strengthening financial macro-control. The responsibilities of the People’s Bank of China have been revised and improved. Establish a dual-pillar regulatory framework of monetary policy and macro-prudential policy. Improve the overall supervision system for systemically important financial institutions, financial holding companies and important financial infrastructure. Give further play to the role of the People’s Bank of China in maintaining financial stability and preventing and handling systemic financial risks.

  And, improve the RMB management regulations, improve the governance system of the People’s Bank of China, improve the means of performing duties of the People’s Bank of China, and increase penalties for financial violations.

  In terms of revising and improving the functions of the People’s Bank of China, it is clear about drafting major laws and regulations of the financial industry, formulating the basic system of prudential supervision, taking the lead in taking charge of systematic financial risk prevention and emergency response, three "overall plans", and organizing and implementing national financial security review.

  In establishing a dual-pillar regulatory framework of monetary policy and macro-prudential policy, the monetary policy toolbox has been improved and the flexibility of monetary policy tools has been moderately increased; Establish a macro-prudential policy framework, clarify the macro-prudential policy objectives, focus on strengthening countercyclical regulation and penetrating supervision, and improve the macro-prudential policy toolbox of financial institutions such as countercyclical capital buffer, risk reserve and stress testing.

  In this regard, Dong Ximiao told the First Financial Reporter: "This revision has made major adjustments to the responsibilities of the People’s Bank of China, increased the macro-management responsibilities of the financial market and financial system, given the central bank the right to draft major laws and regulations on the financial industry, and coordinated the supervision of important financial institutions, financial holding companies and financial infrastructure. This will help improve the modern central banking system, further strengthen supervision and coordination, better meet the new requirements put forward by the development and changes of the financial situation on the central bank’s responsibilities, and also conform to the changing trend of international financial supervision. "

  Provide legal basis for issuing digital currency.

  The issue of digital RMB by the central bank has always been the focus of the market, and this revision provides a legal basis for issuing digital currency.

  Sun Haibo, president of the Institute of Financial Supervision, recently wrote an article analyzing that the formal inclusion of digital currency in the legal tender form has become the legal basis for digital currency to formally implement it nationwide, which will have a far-reaching impact on the management system reform of the payment system and the internationalization of the RMB.

  "Draft for Comment" improves RMB management regulations. Article 19 clearly states that "RMB includes physical form and digital form".

  Article 22 stipulates that no unit or individual may make or sell token tickets and digital tokens to replace RMB in circulation in the market.

  In addition, Article 65 also provides penalties for making and selling token coupons and digital tokens instead of RMB circulating in the market: The People’s Bank of China shall order it to stop its illegal activities, destroy the illegally made and sold token coupons and digital tokens, confiscate its illegal income and impose a fine of less than five times the illegal amount; If the illegal amount cannot be determined, a fine of not less than 100,000 yuan but not more than 500,000 yuan shall be imposed.

  Moreover, in the eyes of the industry, the "Draft for Comment" is equivalent to reaffirming the previous seven ministries and commissions, and at the same time upgrading from legal documents to legal level.

  In fact, as early as September 2017, ICO had been sentenced to "death penalty" by supervision. China People’s Bank, China Banking Regulatory Commission and other seven ministries and commissions jointly issued the Announcement on Preventing the Financing Risks of Token Issuance, which indicated that the financing of Token Issuance is essentially an unauthorized illegal public financing, which is suspected of illegal selling of token coupons, illegal issuance of securities, illegal fund-raising, financial fraud, pyramid schemes and other illegal and criminal activities. Since the date of announcement, all kinds of token issuance financing activities shall be stopped immediately. Organizations and individuals that have completed the financing of token issuance shall make arrangements such as repaying, reasonably protect the rights and interests of investors, and properly handle risks.

  Xiao Sa, a partner of Beijing Dacheng Law Firm, believes that the "Draft for Comment" accurately locates the illegality of the behavior, and ICO is not only an illegal act but also a crime. After the law is passed in the future, the possible result is that some ICO behaviors or companies that sell tokens will be investigated by criminal law. In the future, the selling behavior, manufacturing behavior and financial behavior of currency circles may be identified as crimes.

  No mention of monetization of fiscal deficit, raising the upper limit of fines

  During the epidemic, "monetization of fiscal deficit" became the focus of debate. According to the existing laws and regulations, the People’s Bank of China may not overdraw the government’s finances, and may not directly subscribe for or underwrite government bonds and other government bonds.

  Judging from the "Draft for Comment", this revision does not involve the monetization of fiscal deficits, and once again emphasizes the independence of monetary policy.

  Article 32 stipulates that the People’s Bank of China shall not overdraw the government finances, and shall not directly subscribe for or underwrite government bonds and other government bonds. The People’s Bank of China shall not provide loans to local governments and government departments at all levels, nor to non-bank financial institutions and other units and individuals, except that the State Council has decided that the People’s Bank of China may provide loans to specific non-bank financial institutions.

  Wang Yuling, president of Wuhan Branch of the People’s Bank of China, previously said that at present, the effect of direct access of monetary policy to the real economy is emerging. With the deepening of supply-side structural reform, the coordination between monetary policy and fiscal policy is constantly strengthened, and the blocking point of financial support for the real economy will be further opened. There is no need to adopt the extreme policy means of monetizing fiscal deficit. The revision of laws should not only meet the needs of economic development, but also maintain certain stability and create stable expectations for the market. The system that the central bank and the finance perform their respective duties and have clear boundaries is suitable for the current needs.

  Dong Ximiao believes that adhering to the requirement that "the People’s Bank of China shall not overdraw the government finances, and shall not directly subscribe for or underwrite government bonds and other government bonds" is the bottom line requirement for serious financial discipline, preventing the monetization of deficit problems, inflation and asset bubbles. From a practical point of view, China adheres to the normal monetary policy, and the monetary policy space is still large, so it is not necessary to implement unconventional monetary policies such as direct purchase of government bonds.

  In addition, the Draft for Comment stipulates that one of the monetary policy tools that the People’s Bank of China can use is to provide loans to commercial banks, rural credit cooperatives, rural cooperative banks, policy banks and development banks. Compared with the current law, the expression of providing loans to credit cooperatives, policy banks and development banks is added.

  In addition, in the expression of monetary policy, the original "determining the benchmark interest rate of the central bank" was changed to "determining the policy interest rate of the central bank". Sun Haibo believes that mainly due to the interest rate marketization reform, the central bank loan has cancelled the guiding interest rate and changed to LPR pricing, and the future deposit marketization is still expected.

  In view of the low cost of illegal activities in the financial market, the "Draft for Comment" increased the punishment for financial illegal activities, and stipulated that the punishment for serious illegal activities could be aggravated, and the upper limit of the fine was raised to 20 million yuan; The institutions that have obtained the approval of the People’s Bank of China shall be ordered to suspend their business, revoke their licenses, and be banned from the market.

  Dong Ximiao said that the direction and principle of strengthening strict financial supervision in the Revised Draft remain unchanged, giving the People’s Bank of China the right to inspect and investigate, and greatly increasing the punishment for financial violations. Setting up Chapter VI "Supervision and Management Measures" and giving the central bank the power to inspect and supervise financial institutions and other units and individuals will help the central bank to better perform its duties and enhance its authority and supervision effectiveness.

It’s completely out of the picture, and see the formula again. It’s a complete farce.

It’s really an eventful time for China basketball recently! In the international arena, all the echelons of the China men’s basketball team were completely annihilated, and even the provincial team could lose, which continuously refreshed our lower limit.

However, the fact is far from over. In the domestic U17 women’s basketball game, the situation that surprised the national audience once again appeared.

In the championship battle, Shandong U17 women’s basketball team defeated Zhejiang U17 women’s basketball team, but the final champion was Zhejiang U17 women’s basketball team.

Why is this? Look, gentlemen, don’t worry.

The official gave an explanation because the ownership of the champion was calculated by a formula, not everyone thought that whoever won the game on the field was the champion.

Everyone is familiar with the formula! I’m afraid chinese basketball association is unique in the application of the formula in basketball!

Let’s take a look at the formula given by this professional.

Total score=competition score+quality and technical standard score+technical evaluation score. Competition score=(number of teams-ranking) × 75%; Quality and technical standards score=(number of teams-ranking) × 15%; Technical evaluation score=(number of teams-ranking) ×10%.

I don’t know if you understand it, but Xiaobian didn’t understand it anyway.

In particular, what is the so-called quality and technical standards and technical evaluation?

All in all, this is not competitive sports as understood by Xiaobian.

We can see that the results of the women’s basketball team are good at present, but we can see what kind of situation China women’s basketball team will face after this group of women’s basketball players retire.

In fact, Xiao Bian thought, in terms of how to improve the performance of men’s and women’s basketball in China, can we consider public relations and extend this formula to international competitions or the Olympic Games?

What do you think?

Note: The pictures in this article are from the Internet. If there is any infringement, please contact the author to delete them.

Andy Cole: Manchester United can’t spend 100 million pounds on Kane, and then have to buy someone again in two years.

Live on May 20 th, Andy Cole, a famous Manchester United player, was interviewed by the media a few days ago. He called on the Red Devils not to spend huge sums of money to introduce Kane.

Cole said: "Manchester United can’t find a short-term solution again. They can’t spend 100 million pounds to buy Kane, and then two years later they say that Kane is 32 years old and needs to buy another striker. Manchester United can’t put themselves in this situation again."

"When you look at the famous centers in Manchester United’s history, you will see players like Van Persie, but the crazy thing is that Van Persie has only been with Manchester United for two years. Since then, Manchester United has always bought strikers every two years."

"It’s ridiculous that a club like Manchester United can’t always change strikers every two years. They now know that they must sign someone who can play for the club for five years. "

"I like Osman. With the way I saw him playing in Naples, if he comes to Manchester United, he can succeed."

"He is very strong and has good physical fitness. He can open the team formation and impact the opponent behind him. He can score from the flank position, head the ball, cross the ball, and have good skills at his feet. He is very comprehensive. When it comes to data, it depends on whether your data can prove that the money spent by the club is worth it, because if Manchester United spends 120 million pounds on Osman, the budget will be gone. "

Artificial Intelligence and Data Mining in Heima Bo Xue Gu

The research purpose of Artificial Intelligence (AI) is to expand human intelligence by exploring the essence of intelligence-to make intelligent agents listen (speech recognition, machine translation, etc.), see (image recognition, character recognition, etc.), speak (speech synthesis, man-machine dialogue, etc.), think (man-machine game, expert system, etc.) and learn (knowledge representation, machine learning, etc. A classic definition of AI is: "Intelligent agents can understand data and learn from it, and use knowledge to achieve specific goals and tasks. (A system’s ability to correctly interpret external data, to learn from such data, and to use those learnings to achieve specific goals and tasks through flexible adaptation)”