Mountaineering training (sixth, other training content to be considered)

Other training that needs to be considered

Maintain flexibility

Climbers do not focus as much on flexibility as competitive climbers and gymnasts do. Climbers' costumes and equipment are also burdened so that they can only perform basic movements most of the time, and suppress others. However, after a long period of exercise, the soft and relaxed muscles are more effective than the tense muscles in movement. The poor flexibility is caused by infrequent use or strength exercises. The strength exercises bring muscle fibers together and change them. short. A simple stretching exercise can increase the softness and flexibility of the muscles, but stretching exercises cannot replace warm-up exercises. If you combine stretching exercises with strength or cardiovascular training, you can use stretching exercises as a project for warm-up or relaxation. In the gradual reduction phase and rest phase of the training cycle, more emphasis is placed on flexibility exercises.

Protect your knees

In mountaineering training, the knees have to bear a lot of weight. To minimize these impacts during training, it is wise to use mountaineering trainers and bicycles because they are very helpful. The backpack adds extra weight when climbing. Reduce these weights as much as possible before you go down and reduce them to a reasonable weight. Ski poles help to spread the weight on your knees and transfer 30 percent of your strength to your arms. The ski poles also help you train your back to carry the load.

High altitude training

When you need the necessary fitness training at high altitudes, you need to be gradual. "Training at high altitudes and sleeping at low altitudes" are the principles you need to follow. This helps your body gradually adapt to high altitude without affecting sleep cycles and physical recovery. When you adapt to high altitudes, gradually increase your sleeping position so that your sleep system adapts.

Because your maximum heart rate will be declining at high altitudes, it means you can't do strength training at all. In the sea level, a climber's maximum heart rate can reach 185 times per minute, and it will drop to 160 in 18,000 feet. The climber's heart rate will drop to 140 under anaerobic conditions--all cardiovascular activity is based on the ability to operate under anaerobic conditions. For example, the heart rate recovered from walking can be reduced to about 90.

The ability to adapt to different abilities is not the same, but it is a criterion that applies to anyone who is highly trained. So if you live at 7000-8000 ft above sea level you need to train at low altitudes, lower altitudes will cause the body to have a higher heart rate to push or pull more weight, when you go back to high altitude, As long as you adapt to altitude, your body recovery system will not weaken.

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