Mountaineering Training (I, Overview, Basic Training)
I. Overview, basic training
Mountain climbing requires the maximum energy of body and mind. Mountain climbers train brainpower to increase awareness and bravery, while training the body to enhance strength and endurance. The ultimate goal of physical training for mountaineering is to keep it from being destroyed as much as possible. The harder you are to destroy, the longer you stay in the mountains.
What you fight against during your mountaineering journey is dehydration, malnutrition, a debilitating cold, high altitude effects on energy and judgment, lack of sleep, and muscle fatigue. The mental and physical training is to adapt to these obvious feelings. The vertical height of a kilometer that rises in a day is a tremendous sacrifice that neither your body nor your will can stand.
The most special climbing training is climbing itself, but it has its own limitations. Once the body has adapted to some kind of mountain climbing, it will be difficult to break through. In order to get to the next level, climbers need to train continuously.
For your mountaineering training, you cannot simply repeat other people's training methods. Simple imitation can lead to stagnation of injuries and training effects. Every body is unique, and you need to find the training method that suits you best. Pay attention to your body's response and listen to signals from your body while letting it act on your thoughts,...?
In terms of physical training, our goal is to improve the following four aspects: strength, endurance of the cardiovascular system, endurance of the cardiovascular system, and muscular endurance.
Increased strength allows climbers to break through difficult areas. Cardiovascular tolerance allows the body to recover quickly after it has been depleted. Cardiovascular durability allows the heart and lungs to fully absorb oxygen. Muscle endurance allows the muscles to use enough oxygen to prevent the accumulation of lactic acid. There are certainly other benefits to training, and our focus is on these four areas.
Training period
Athletes need to change their training to receive the best results. A climber needs to follow a training cycle that increases in intensity in order to have the best performance at a certain peak during a certain period of time. An athlete will have a peak period of 1 to 2 weeks in one quarter or even six months. Usually no more. Climbers often miss their peak because they need good weather and snow conditions suitable for marching. In any case, when conditions permit, they must go uphill. However, when the opportunity comes, we are at the peak of physical fitness - it is possible through scientific training. The following is a breakdown of the training cycle
1. Basic Training: Build your basic stamina and strength through various exercises (4-6 weeks)
2. Physical training: Build your strength and explosiveness through weight exercises (4-6 weeks)
3. Cardiovascular Capacity Training: Enhance your aerobic capacity (4-6 weeks)
4, Cardiovascular Endurance and Muscle Endurance Training: Simultaneous Cardiovascular and Muscle Endurance (3-4 Weeks)
5. Step-by-step reduction and rest periods: Effective rest is for the arrival of recovery and preparation peaks. Gradually reduce the amount of exercise within 1-2 weeks, and finally rest 5-7 days.
6. Peak period: Get maximum energy over a period of time - usually only 1-2 weeks
Some stages can be synchronized, such as cardiovascular tolerance and physical training. To avoid overtraining, divide the training into chunks, train for three days and then take a day off.
The following detailed discussion of each stage of training
Basic training
If you are a newbie, your first training must be a large number of climbing activities including mountaineering. Start your training program with your expected results. Forget about all the ideas for strength and endurance training until you have established a reasonable basis and then go for special training.
For the vast majority of people, it takes 6-8 weeks to establish this foundation, but for those who are physically adaptable or have a certain foundation, this training phase takes only 3-4 weeks. At this stage, cardiovascular training programs such as running, hiking, stationary bicycles, or rowing exercises are added to maintain the heart rate. These exercises can also be combined with some of the physical training stages.
This phase of training may be more closely integrated with outdoor activities. For example, mountaineering, mountain skiing, mountain biking, etc. But our purpose is to train. These activities are to make the body suffer rather than seek pleasure. Every training at this stage is based on your strong desire to increase your maximum abilities
Mountain climbing includes hiking and skiing. It usually refers to carrying backpacks up the mountain in accordance with a predetermined route, and then arranges camping - giving the body a chance to recover for the upcoming climb. Unsuitable initial climbs can lead to failure. There is no way out to try the harder route from the beginning. Building the foundation for future training is the first step in climbing a difficult route.
...? ......
Weight training is annoying for pure outdoor enthusiasts, but it has many advantages: it can provide focused training without having to drive to the wild for long periods of time. High-level climbers increase the mountain climbing itself as a training under massive strength training. The basic training phase requires a certain degree of muscle circumference, which is very important for the next phase of training.
When the basic level of physical training has been improved, special exercises for climbing strength and endurance have begun.
I. Overview, basic training
Mountain climbing requires the maximum energy of body and mind. Mountain climbers train brainpower to increase awareness and bravery, while training the body to enhance strength and endurance. The ultimate goal of physical training for mountaineering is to keep it from being destroyed as much as possible. The harder you are to destroy, the longer you stay in the mountains.
What you fight against during your mountaineering journey is dehydration, malnutrition, a debilitating cold, high altitude effects on energy and judgment, lack of sleep, and muscle fatigue. The mental and physical training is to adapt to these obvious feelings. The vertical height of a kilometer that rises in a day is a tremendous sacrifice that neither your body nor your will can stand.
The most special climbing training is climbing itself, but it has its own limitations. Once the body has adapted to some kind of mountain climbing, it will be difficult to break through. In order to get to the next level, climbers need to train continuously.
For your mountaineering training, you cannot simply repeat other people's training methods. Simple imitation can lead to stagnation of injuries and training effects. Every body is unique, and you need to find the training method that suits you best. Pay attention to your body's response and listen to signals from your body while letting it act on your thoughts,...?
In terms of physical training, our goal is to improve the following four aspects: strength, endurance of the cardiovascular system, endurance of the cardiovascular system, and muscular endurance.
Increased strength allows climbers to break through difficult areas. Cardiovascular tolerance allows the body to recover quickly after it has been depleted. Cardiovascular durability allows the heart and lungs to fully absorb oxygen. Muscle endurance allows the muscles to use enough oxygen to prevent the accumulation of lactic acid. There are certainly other benefits to training, and our focus is on these four areas.
Training period
Athletes need to change their training to receive the best results. A climber needs to follow a training cycle that increases in intensity in order to have the best performance at a certain peak during a certain period of time. An athlete will have a peak period of 1 to 2 weeks in one quarter or even six months. Usually no more. Climbers often miss their peak because they need good weather and snow conditions suitable for marching. In any case, when conditions permit, they must go uphill. However, when the opportunity comes, we are at the peak of physical fitness - it is possible through scientific training. The following is a breakdown of the training cycle
1. Basic Training: Build your basic stamina and strength through various exercises (4-6 weeks)
2. Physical training: Build your strength and explosiveness through weight exercises (4-6 weeks)
3. Cardiovascular Capacity Training: Enhance your aerobic capacity (4-6 weeks)
4, Cardiovascular Endurance and Muscle Endurance Training: Simultaneous Cardiovascular and Muscle Endurance (3-4 Weeks)
5. Step-by-step reduction and rest periods: Effective rest is for the arrival of recovery and preparation peaks. Gradually reduce the amount of exercise within 1-2 weeks, and finally rest 5-7 days.
6. Peak period: Get maximum energy over a period of time - usually only 1-2 weeks
Some stages can be synchronized, such as cardiovascular tolerance and physical training. To avoid overtraining, divide the training into chunks, train for three days and then take a day off.
The following detailed discussion of each stage of training
Basic training
If you are a newbie, your first training must be a large number of climbing activities including mountaineering. Start your training program with your expected results. Forget about all the ideas for strength and endurance training until you have established a reasonable basis and then go for special training.
For the vast majority of people, it takes 6-8 weeks to establish this foundation, but for those who are physically adaptable or have a certain foundation, this training phase takes only 3-4 weeks. At this stage, cardiovascular training programs such as running, hiking, stationary bicycles, or rowing exercises are added to maintain the heart rate. These exercises can also be combined with some of the physical training stages.
This phase of training may be more closely integrated with outdoor activities. For example, mountaineering, mountain skiing, mountain biking, etc. But our purpose is to train. These activities are to make the body suffer rather than seek pleasure. Every training at this stage is based on your strong desire to increase your maximum abilities
Mountain climbing includes hiking and skiing. It usually refers to carrying backpacks up the mountain in accordance with a predetermined route, and then arranges camping - giving the body a chance to recover for the upcoming climb. Unsuitable initial climbs can lead to failure. There is no way out to try the harder route from the beginning. Building the foundation for future training is the first step in climbing a difficult route.
...? ......
Weight training is annoying for pure outdoor enthusiasts, but it has many advantages: it can provide focused training without having to drive to the wild for long periods of time. High-level climbers increase the mountain climbing itself as a training under massive strength training. The basic training phase requires a certain degree of muscle circumference, which is very important for the next phase of training.
When the basic level of physical training has been improved, special exercises for climbing strength and endurance have begun.
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