MOUNTAINEERING FITNESS & TRAINING GUIDE ANNAPURNA NEPAL TREKKING.
Our training goal is to get you physically and mentally prepared to fully engage in your trekking adventure.
Fitness for mountaineering or trekking requires a high overall level of physical conditioning. Both cardiovascular motor skills to climb at varying levels of intensity, and to navigate challenging terrain, often at high altitudes.
THE FITNESS AND ACCLIMATIZATION CONNECTION
The greater your personal level of fitness, the more efficiently you can acclimate to altitude.
TRAINING PROGRAM
Training focuses on building endurance by developing cardiovascular fitness and motor fitness (particularly endurance, strength, and balance), using specific goals and following a defined timeline.
ENDURANCE
. More than any other specific fitness skill, endurance is the fitness area of greatest importance to a mountaineer. A trekking is able to perform at a variety of intensity levels all day long and not a specialist in "long and slow" or "short and explosive" activities. Endurance athletes have both excellent cardiovascular and motor fitness.
CARDIOVASCULAR FITNESS
Cardiovascular Fitness is measured through your aerobic capacity: your body’s ability to take in and use oxygen. Cardiovascular training is directed at conditioning your heart and lungs to deliver oxygen to your muscles.
MOTOR FITNESS
Motor Fitness refers to endurance, strength, power, balance, agility, and flexibility. These are all important factors in your ability to climb smoothly and efficiently on mountainous terrain.
TRAINING GOALS
Training goals are critically important given the time constraints placed by weather, route conditions, objective hazards, and the effects of altitude. Proper physical conditioning allows you to perform better by climbing longer, stronger and faster, be more comfortable on steeper and awkward terrain, carry heavier loads, recover more quickly at rest, and better enjoy the entire adventure.
TIMELINE AND SCHEDULE FOR TRAINING
Once you have examined the physical requirements of the trek, your current fitness levels, and your training goals, establish a timeline for your training program. Divide your timeline into three phases in order to focus your training.
PHASE 1: BUILDING BASE FITNESS
Your training should incorporate both cardiovascular fitness and motor fitness training from the start and build your "fitness base" as you get into a routine and your body adjusts to these workouts.
PHASE 2: INTRODUCE TREKKING SPECIFIC TRAINING
Start to include a backpack and clothes you will wear and gradually increase the weight in your pack.
PHASE 3: TAILOR TRAINING SPECIFICALLY FOR THE TREEK AHEAD
Train on terrain similar in steepness and difficulty to the mountain and with a pack mimicking what you will be carrying.
After establishing your training timeline, plan out your training schedule. Your training schedule should incorporate both cardiovascular and motor fitness training from the outset, but start carefully to avoid overuse or over-enthusiasm injuries. Use a variety of exercises, activities, locations, etc. to keep physically challenged and mentally engaged.
Aim for interval and strength training once every 3 days. Aerobic, balance, stretching, and abdominal exercises can be done every day.
MOUNTAINEERING TRAINING PROGRAM
CARDIOVASCULAR FITNESS
Cardiovascular training uses both aerobic exercises and interval training and functions as the foundation for your ability to climb for long periods of time.
· AEROBIC TRAINING
A variety of aerobic exercises work well for training, including climbing and descending hills, stairs or stadium bleachers, skiing, running and cycling. Build your aerobic training over time, beginning with shorter sessions and increasing to longer workouts. By the time your climb approaches you should feel comfortable with an aerobic exertion that is similar to any day of your anticipated trek.
Of course, in order to train for the exhausting days in the mountains, you’ve got to get out and do lengthy pre departure training.
A well-known formula for determining your maximum heart rate is based on your age: subtract your age from the number 220 (beats per minute). For example, a 39 year old has a maximum heart rate of 181; i.e., 220 - 39 = 181 beats per minute. The training range, then, is between 118 and 154 beats per minute. This is arbitrary at best and we suggest that you begin with that formula but be aware of how you feel. Your perceived exertion usually serves as a better indicator of how you ought to be performing on a given day. We have good days and bad days such that “how we feel” should come into play.
·
· RECOMMENDATIONS
At least 30 minutes of aerobic training per session
Keep your training range at 65 to 85% of your maximum heart rate. Subtract your age from the number 220 (beats per minute).
· INTERVAL TRAINING
Interval training is an important component in improving your cardiovascular base and preparing to climb comfortably at a variety of paces. The technique of interval training calls for including surges in activity while maintaining an elevated heart rate. Interval training, used over a long period of time, can increase the heart’s capacity for pumping blood through the body. We have had success with interval training when we have a minimum of three months of training time.
· RECOMMENDATIONS
5-minute running intervals 30-minute time trials riding a bike Speed hikes lasting up to an hour
MOTOR FITNESS
Motor fitness training develops the endurance, strength, power, balance, agility and flexibility to climb efficiently on steep and challenging terrain.
· ENDURANCE TRAINING
Endurance is a motor skill like strength and balance and can be developed with training. In short, endurance training is a focus on continually increasing the intensity of your training and not becoming complacent in your routine or your level of fitness. This will build a more durable body and allow you to climb strongly for an extended period of time as well as adapt to the unanticipated physical challenges of the climb.
· RECOMMENDATIONS
Increasing the weight carried in your pack performing your aerobic exercises for longer distances maintaining your interval efforts for longer periods of time pushing yourself to run or hike your favourite loop in a shorter period of time Increasing the weight or repetitions in your strength training making your balance exercises more challenging
· STRENGTH AND POWER TRAINING
In addition to leg strength, mountaineering requires a strong core (back and stomach) as heavy pack weights add a new dimension to climbing. Strength training principles are essentially the same for upper and lower bodies. Strength training can involve body weight exercises as well as routines using traditional weights.
· RECOMMENDATIONS
Squats, lunges, and leg presses Push-ups, pull-ups, and military presses Sit-ups and abdominal exercises
· BALANCE AND AGILITY TRAINING
Balance exercises give you increased body awareness and aid in your ability to negotiate tricky terrain under a heavy pack. Balance is a motor skill and can be improved over time. Distinguish between static and dynamic balance exercises. Static exercises will keep one or both feet on the ground. Dynamic exercises involve the body in motion. Both are important for the development of this fitness skill.
· RECOMMENDATIONS
· YOGA
STATIC Standing on one leg. Standing on one leg with eyes closed.
· STRETCHING EXERCISES
Stretching helps reduce muscular tension and increases flexibility.
With static stretching, don’t stretch through pain; you are stretching and tearing muscle fibres with this activity. Improper stretching can lead to injury and disillusionment with this aspect of motor fitness training.
· RECOMMENDATIONS
Focus on slow, static stretching and hold the stretch for 30 to 60 seconds, breathing through the stretch. Hold it only to the point of tension. Stretch all parts of your body, not only your legs. Carrying a heavy pack often puts unexpected strain on your neck, shoulders, and back in addition to fatiguing your legs.
©Annapurna Nepal Trekking 2022.
Become a member and get access to all our top content for free.
JOIN TODAY
Comments