Physical training for mountaineering

Several friends recently mentioned the issue of physical training. I shared my experience with you. I hope that everyone will also talk about their own experiences.

For the climbers, physical fitness is the basis, there is no physical ability, nothing can be said. Some of the lucky few have good genetics and do not need much training to maintain good physical fitness. But for me like me, I don't have many advantages in my life (for example, I have been struggling on the passing line in my physical education class). For those who started late, physical training is my lifeline.

Physical training is divided into several major parts: endurance, explosiveness, strength, and flexibility. I will use my training content as an example to elaborate on these aspects. My current training content is as follows:

1, endurance training twice a week, content selected from these three items: long-distance running 10-16 kilometers, cross-country running (in the slope of the mountain road) 8-12 kilometers, or climbing 1000-1300 meters, generally moderate Strength of. Endurance training usually lasts from one hour to two hours or more.

2, Anaerobic exercise once or twice a week, the main purpose of the training intensity, increase the threshold of anaerobic respiration. This project is mainly done by playing badminton because there are a lot of jumps in badminton, sprints and other explosive movements. Occasionally I will do some running on the treadmill.

3, strength training I mainly rely on rock climbing or bouldering in the indoor climbing gym 1-2 times a week. Every year I will have a period of time to go to the gym to practice dumbbells or exercise on the machine, but because this is what I don't like most. The project, so often can not stick to it.

4. Try to find time to practice yoga to keep your body flexible. With the irresistible aging of the body, flexible exercise is more and more important. Especially when the amount of activity and intensity increase, the muscles are excessively contracted and remain in a state of tension for a long period of time, while yoga exercises that mainly involve stretching muscles and loosening joints play an active role in restoring muscles. This is my basic training content. There are at least one exercise for about six days a week, and one day off. Of course, the amount and intensity will fluctuate with other things in life. In the summer, during the peak season of climbing, there are generally major mountaineering activities on weekends, and the usual training will be halved to give the body a chance to recover.

This training content was gradually formed after my four years of exploration and practice. In this process, I have a few experiences. First of all, the persistence at the start is the hardest. When I first started physical training four years ago, I could only run 2 kilometers in one run. The body could only exercise 3 times a week. However, after months of persistence, physical fitness has greatly improved. Gradually, you can run 5 kilometers, 8 kilometers, 10 kilometers or more. Moreover, the body is recovering faster and faster, and the frequency of exercise has gradually increased to six to six times a week. Nowadays, exercise has become an indispensable part of life. If you do not exercise for a few days, your body will be very uncomfortable. Second, exercise must be changed on the basis of persistence. For a long time to do a kind of training, the common muscle groups quickly adapt, and that kind of training is not as effective as it was at first. At this time, you need to increase the intensity, or add some tricks. For example, if you have a running distance of 5 km and your body adapts, you can add it to 7 km, or you can practice uphill running (if you don't have a graded runway, you can use sandbags on your feet instead). After a period of time, returning to the original 5 km run, it is likely that there will be an increase in speed. In addition, doing a kind of exercise is not conducive to exercise the entire muscle group, cross-training can improve the overall quality of the body. There is a training strategy that divides the year into several stages, each of which focuses on one aspect (such as strength, endurance, or explosiveness). I have a friend who is practicing this way. It works well. I can try it. It is very important that you must find your favorite sports program so that you can achieve the best results. If you are very boring, it is very difficult to stick to it. Everyone should find the most suitable training method according to his physical condition and objective conditions, and make constant adjustments.

It is also worth mentioning that among the many female hikers I met in Seattle, those who are seriously trained tend to have the same level of physical strength as boys, and even more powerful women are still there. There are a lot of old and powerful climbers over 50 years old. They are in the mountains with people who are 20 years younger than they. They do not show weakness. It is conceivable that they should maintain their fitness. The price paid must be greater. Therefore, gender and age are not excuses. Each person's body has great potential, but most of them are overwhelmed by the excessive "quiet" lifestyle in modern society. Can not tap their potential to see if we do not have that perseverance.

Author: Fly authorization outdoor burning data network article was originally published Outdoor Information Network

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