This article was written with the support of the 24-hour fitness club GRAND ARENA.
When planning an active vacation, it is useful to soberly assess your physical fitness and think about how to physically prepare for the trip. Of particular relevance to this assessment is, if it is supposed to climb, even on low mountains.
It is enough for a trained person to change and diversify the nature of ordinary loads, focusing on strengthening the knees and back. To the best of a lazy city dweller who is not used to regular jogging, push-ups and squats, you will have to start such exercises at least six months before an exciting event.
Hiking in pleasant companyHiking
To begin with, it is useful to decide whether it will be ordinary tracking over rough terrain or the same, but with climbing meters to 6000. In the first case, you should increase the daily load in order to strengthen your legs, back, and prepare yourself to wear a heavy backpack.
Specialists offer various types of training in terms of intensity and preparedness. In any case, the most useful is running, preferably over rough terrain. It is very good at the same time to have a backpack of at least moderate severity. Not fast jogging with a load for at least three weeks is an excellent preparation for the upcoming trip. Thus, not only the muscles are strengthened, prepared for extreme situations, but also addiction to the roughness of the soil is created, the risk of injuries is reduced, and abrasions and abrasions from the backpack are avoided.
You can also improve your physical condition by visiting fitness rooms. After consulting with a trainer, it is useful to spend part of the time on the treadmill, changing the speed of running, as well as on weight training machines, strengthening the muscles of the back, hips, legs. It is also important to monitor breathing, balancing it with increasing stress.
Of course, no matter how you prepare, it is impossible to become a superman in just two to three months.
Reasonable daily recharging of the body is absolutely essential:
- usual morning exercises;
- jogging in the fresh air;
- exercises with an expander;
- fitness a couple of times a week.
As a result, a hiking trip of any complexity will bring pleasure and will further strengthen your health.
Another thing is preparation for a hike in the mountains, walks on high hills, overcoming steep slopes, conquering small and large peaks.
Preparing for a hike in the mountainsHiking in the mountains
Hiking in the mountains requires good physical preparation, and not only muscular, you need to be confident, hardy, ready for all sorts of surprises. Climbing even to a low peak along a fairly gentle slope can take 2 to 3 hours of constant movement. It should be noted that already at an altitude of 1500 m there is a lack of oxygen, breathing is difficult. An unprepared person who does not systematically engage in physical education will have a difficult time on a mountain hike.
Experts advise starting preparations for a serious mountain hike in a few months. In ordinary sports, you need to shift the emphasis, paying attention to strengthening certain muscle groups, developing endurance, the ability to even out breathing during overloads, correctly assess your capabilities and correctly distribute strength. With good preparation, even six-thousandths are not scary, not to mention most of the peaks of the Greater Caucasus and Altai.
Proper preparation means moderate systematic training and deep rest for at least a week before the trip. The main goal of the preparation is to ensure the endurance of the body, because halts in a mountain hike are not frequent. Exercising only fitness for such a serious event is not enough, be sure to run. It is advisable not to quickly run a couple - three kilometers two or three times a week, gradually increasing the distance. Half an hour - an hour of calm running in the fresh air will strengthen the body as a whole, accustom the ankle to uneven soil, will teach you how to breathe.
You can improve your physical condition using various types of running and walking. The so-called "ragged" run is effective - alternating short very fast and longer slow. It is good to periodically change the step width, steps-lunges forward, run up and down steps. Cycling training and swimming in the pool will not be superfluous, although emphasis should still be placed on foot movement.
No matter how useful the jogging is, one should not forget about exercises on the horizontal bar, training in the gym. The fact is that when preparing for a hike in the mountains you need to remember the way home, that is, the descent. Going down after a long and exhausting climb is sometimes very difficult.
After consulting with a trainer, the following should be included in the set of mandatory exercises:
- Squats with a load;
- squats "gun";
You should start with one or two exercises, while listening to your body, breathing, tracking the pulse. Do not bring yourself to exhaustion, just feel tired, make another effort, perform another exercise and take a break.
The theory of “one more effort” is very popular among athletes; it helps to overcome yourself, strengthen your will, and believe in the ability to control your body.
General recommendationsPreparing for a trip to the fitness club
Almost any person who does not even play sports regularly can prepare himself for a hiking trip of varying difficulty. A few simple rules to keep in mind.
- Get advice, and better guidance from an experienced tourist.
- Start training small, gradually increasing the load.
- Included in the mandatory set of exercises are diverse, because in a hike you need not only legs.
- Listen to your body, do not overwork it, giving periodic rest.
- Remember that retribution for unexpected physical activity occurs on the second or third day in the form of muscle soreness.
- Do not forget to put on a backpack with things from time to time while jogging, accustoming your back to the load.
- Remember that the main purpose of a trip to the mountains is communication with nature, awareness of oneself as part of it.
You can find out about the fitness center programs in Novosibirsk on the page: //grand-arena.ru/klubnyie-kartyi/