In the experience-based climbing activities in the primary snow-capped mountains, it is also a novice. Some people are more relaxed and others are a bit difficult. This is not unrelated to the preparation behind them.
Climbing is a process of enjoyment, and climbing is just the icing on the cake. Fully prepared to enjoy, after all, the cost of boarding a snow mountain is still quite large.
Figure / Sichuan Tibet Team
There are various reasons for not going to the top: high reflexes, physical exhaustion, weather, poor luck, etc.; the reasons for the summit are largely similar: good physical fitness, appropriate equipment, adequate plateau adaptation, and good luck. Luck can't be prepared. High-risk situations depend on people. Adaptation also needs to go to high altitudes. The only thing that can be prepared in advance is proper equipment and physical fitness.
Today, we talk about the role of physical fitness in mountaineering. Most of the commercial teams will send a physical training guide to the trainees when they register. However, few people can follow the guidelines. In the team where I work as a team, only one girl has seen the training guides. The effect is self-evident.
Behind the success is the weight-bearing move. Figure/mensfitness
From another point of view, as more and more people climb out into the snow-capped mountains, we seem to forget that high altitude mountaineering is itself an extreme sport and it is very dangerous. Good physical fitness can help us reduce risks.
What is physical fitness?
So what is physical fitness? Is the physical power people usually refer to?
Good physical fitness is strong muscles? No! Figure/hprc-online
Its physical ability is the collective name for all basic human body movement capabilities. It is closely related to the quality of our five sports. They are strength, endurance, speed, agility and resilience.
Strength - can be simply described as the human ability to produce. Of course, power is the ability of muscles to contract against external resistance if it is explained more physiologically. This ability has different manifestations. For example: maximum strength, rapid strength, and strength endurance.
Maximum strength - The human body's maximum capacity for external forces, or the greatest resistance to muscle contraction. Rapid power - The greatest strength emphasizes the size of productivity, and the rapid strength emphasizes the speed of production. The fast power is commonly known as explosiveness, but in fact it has three components: starting power, explosive power, and reactive power. Strength endurance - another manifestation of human productivity, which tends to the duration of productive forces, or the ability to sustain productive forcesSpeed ​​- The ability of the body to move quickly. Again, it has different manifestations.
Such as the speed of movement - the ability of the human body to move quickly, he mainly represented our extreme speed performance in straight motion. Movement speed - movement speed is a macro, overall performance, and movement speed emphasizes the speed of a local movement, such as the speed of a punch. Reaction speed - The body's ability to judge the speed of the outside world.Sensitive - we have the ability to control the human body at will, and some institutions like to separate sensitive and coordinated discussions.
But it is one thing.
Such as moving sensitive: the ability of the body to quickly change the state of movement and action sensitive: the ability of the body to quickly change the body posture and continuity of action Responsive: the ability of the body to determine whether the outside signal can make the correct action.Balance - The ability of the body to maintain a stable posture and a stable center of gravity, that is, in the quiet state, but also in the state of motion.
Endurance - Endurance refers to the ability of the body to continue exercising. Due to different functional systems of the human body, endurance qualities can be roughly divided into aerobic endurance and anaerobic endurance.
Flexibility—Flexibility refers to the ability of our body to move at a range of magnitudes. We can simply understand the degree of joint mobility.
These five major sports qualities are the basic attributes of our human body. They are similar to the character talent tree in the game and exist in everybody. There may be some factors that have not yet been developed. And at the same time, these five major sports qualities are inextricably linked. At the same time, they affect every one of your actions. They only reflect different degrees of emphasis and are different.
Good physical fitness is not unilaterally strong but it is the balance and harmony of the body as a whole.
For example, if you lie down to sleep and stand to brush your teeth, then these five qualities may not be reflected. But when you start to exercise, such as running, playing basketball, climbing, etc., it is these qualities that affect your every move, whether it is running fast enough, jumping higher and staying longer.
Endurance, strength - a powerful guarantee for the summit
Among the many factors, what is the most important sporting quality for mountaineering? Endurance, it goes without saying that excellent endurance is the foundation that supports you to take 5 or 6 hours or more.
What about the second place? Strength and strength are the cornerstones. For any sport, to get better performance, athletic performance. Especially when it comes to confrontational movements, power is absolutely essential.
The third is that unless there is a higher level of pursuit of one's own level or goal, speed will be ranked third. Otherwise, other qualities are basically in a juxtaposition.
Of course, the quality of each sport is very important to the climber in my opinion. Good endurance will allow you to complete the entire process, and it will ensure that you can effectively control your own body.
Speed ​​and agility allow you to respond faster to unexpected situations on the road. Flexibility has been overlooked by many people, and people with poor flexibility tend to strain more easily when they go for climbing and other activities under fatigue.
When the body muscles are not coordinated, or when they are not strong enough, they are particularly vulnerable to injury.
The difference in physical ability is actually amplified when we are climbing. The most immediate reaction is in the physical condition, followed by the spirit.
Therefore, for those who can reach the summit for the first time, apart from the objective factors such as the spirit and will quality, the main reason is the physical reserves of the climbers themselves.
Figure / Hu Gengtian
How to improve physical fitness?
Before climbing, through training, physical fitness has become the first choice for many people. Can it be improved in a short period of time (one week)? Certainly not! Because the human body is very magical, it has strong biological fitness for sports.
In order to upgrade physical fitness level, it is necessary to sustain the load continuously and train the system to achieve the goal. The training plan cycle planning is particularly important.
Here we mainly talk about endurance and strength training.
Endurance - The endurance is determined by how much oxygen the muscle can use. There are two major indicators: maximal oxygen uptake and anaerobic threshold.
Maximum oxygen uptake - refers to 1 minute oxygen intake called oxygen uptake. The lower the maximum oxygen uptake value, the worse the ability to resist low temperatures and hypoxia. The anaerobic threshold—the point at which lactic acid begins to increase—can be interpreted as the percentage of indicators that can be effectively used by the maximum number of shots when they are in motion for a long time. This is approximately equal to the pace of their own pace, so we often hear back “walking at their own pace†This is not tired."How to train endurance? Maximum VO2 training requires long-range aerobic training and high-intensity interval training. The two training methods need to be crossed. The methods and ways of training are very large. Choose your favorite sports, such as regular 8KM, high-intensity HIIT, 500-meter rowing sprint cycling group and so on.
Choose your favorite sport and stick to it, Figure/thefitclubnetwork
The anaerobic threshold training can be promoted by using the anaerobic threshold itself or a slightly lower intensity long-time exercise. Alternating VO2max and anaerobic threshold can improve endurance.
Strength - Strength training of various muscle groups.
To dismantle the mountaineering action, it will happen to be an alternating motion between the legs and back, and sometimes it will be matched with the upper limbs.
Our strength endurance will focus on the lower limbs, our hip muscles, hamstrings, and quadriceps.
In situ mountaineering training can simulate climbing environment
And mountaineering involves not only going uphill but also downhill. Just as “it is easy to get down the mountainâ€, because the centrifugal force of our lower extremity muscles will be higher when we go downhill. Because it will also focus on training and strengthening.
Including the strength of the upper limb pull, that is, our horizontal pull, vertical pull, mainly to strengthen the back muscles.
Back muscle training is conducive to weight-bearing progress
At the same time, the core, as an important carrier for connecting with others, must also be trained.
Core strength training must not be ignored, figure / 3dlabz
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