It is essential Training our body for the mountains If we practice adventure sports such as mountaineering, trekking or hiking, becoming a better athlete every day requires a lot of effort, dedication and attitude, but it is also essential that you train in the right direction to achieve your physical goals.
The mountain It requires a high level of performance because the effort intervals vary greatly depending on the section, the mountain and the weather conditions. Therefore, you must be prepared to handle moments when the intensity of physical activity increases, decreases and increases again.
The recommendation will be to develop resistance and prepare your physical condition with progressive training with intensity intervals that vary between medium and high. This will help us train the muscles and develop a better cardiovascular and respiratory condition. Don't forget that your body must withstand the intensity of the mountain!
DO PROGRESSIVE TRAINING WITH MEDIUM AND HIGH INTENSITY INTERVALS
This is the key to mountain trainingWhen we do these sports, the intensities vary greatly, so it is important to train our endurance to take on intense stretches and long stretches of distance. We achieve this with cardiovascular exercises, resistance and duration exercises, breathing exercises to improve our lung capacity, and exercises for muscle strengthening and flexibility.
Don't forget that the adventure sports in the mountains They will always require you to be in top physical condition from head to toe, because you employ almost every muscle in your body in the process.
WORK ON THESE FIVE TRAINING AXES THAT EXERCISE YOUR BODY FOR THE MOUNTAIN
The best thing to do is to work on these 5 axes of exercise and strengthening. This will help you little by little on a daily basis to adjust your conditions in a positive way, and will allow you to strengthen yourself for each day. be a better mountain athlete.
1.RESISTANCE
Endurance exercises stimulate your physical endurance capacity. They will help you prepare for sustained effort and withstand long distances. You can work on this through two types of exercise to improve your endurance:
- Aerobic exercises
Aerobic exercise requires good breathing for a certain and constant period of time. This is why they are ideal for maximizing and improving oxygenation and breathing rates. Aerobic exercise will improve the capabilities of your cardiovascular and respiratory system and will help you perform physical efforts for prolonged periods of time.
- Anaerobic exercises
Anaerobic exercises, on the other hand, limit the supply of oxygen to your muscle tissue for a very limited time. These are exercises with high intensity and low oxygenation rhythms that do not exceed three minutes, which seek to enhance the muscular response to this demand, and along with this, slow down fatigue.
2. CARDIOVASCULAR
It is essential that we exercise our cardiovascular system, and aerobic exercises are excellent for this. Our blood vessels widen when we exercise. We must ensure that they do not widen too much, and prevent them from narrowing, preventing the flow of blood to the muscles.We achieve this by breathing well and staying hydrated during our daily exercise, as well as by eating well, preventing excess fat from clogging our blood vessels.
3. LUNG CAPACITY
Breathing is essential for all processes in our body. It should be strengthened by combining aerobic and anaerobic exercises in your routine, which will help you develop better oxygenation in your body. Alternate between low-intensity exercises for prolonged periods, adding high-resistance and short-duration exercises that strengthen, slow down your fatigue and strengthen your muscles.
4. MUSCLE STRENGTH
Strengthening your muscles is also key. Oxygenation will help build and strengthen them from within, but you must strengthen them by lifting body weight and lifting additional weight according to your abilities.
5. JOINT FLEXIBILITY
We must not neglect joint flexibility. Remember that our body is connected to each other by mobile points, such as the knees, wrists, knuckles, elbows, ankles and hips… Our joints are stabilized by ligaments that we must strengthen and take care of so as not to wear them down. These flexible points are what help us with our mobility, so we must lubricate them with good hydration. In addition, we must pay close attention to the movements we make and the position of our body when exercising and playing sports. It must be correct and aligned so as not to deviate from its natural position and cause damage.
Remember that it is important to always have a positive attitude and a spirit of adventure and teamwork that helps us train our minds for action.
And along with this, training our own physical condition will be key to achieving our goals, always depending on the difficulty and intensity that these entail. Exercising regularly and exercising your muscles will help you get into the physical condition you need.
Avoid overexertion. The idea is to train and not wear yourself out or force your muscles in the wrong way.
Only with physical preparation will we be able to reduce the risks that adventure sports entail, because they generate confidence and also help us develop our skills. This way we will be better prepared for taking on the challenges in the mountains!
