Exercises to prepare for a mountain climbing trip

There are two levels of fitness for a mountain climb and remember, mountain climbing cannot be taken lightly, it requires training.

Level 1: You do not exercise or do not have similar activities, walking 5-7 km is tiring, climbing 6 flights of stairs is out of breath. You must exercise a lot and should at least about a month before climbing.

Level 2: You play sports or similar regular activities, allowing you to walk 10 km without any problems in any weather conditions or to consistently train for 15-20 days in advance.

Mountain climbing requires careful training to avoid injury. Photo: TL

If you are planning a mountain climbing trip, train as much as possible, preferably 1 to 3 months in advance, following these guidelines:

Endurance training: Stand up and sit down

Wear a backpack weighing about 3-5 kg, preferably a backpack with a belt that tightens around the waist to help secure the backpack to the back, stand up and sit down continuously (when standing up, stand on your tiptoes) until your legs are tired and can't do it anymore. Rest for a while, do it again until tired. Do this exercise for about 10-15 minutes every day.

This exercise will help break down the leg muscles. During the first 4-5 days after exercise, the leg muscles are so tight that every step is difficult, but it will help you climb mountains without cramps or foot pain.

The exercise also helps reduce belly fat quickly, especially directly affecting the lower abdomen, buttocks, and thighs, helping to burn excess fat.

Balance exercise: Tiptoeing

Do it every day, stand on your toes (just stand on your toes) and do your toes as far as they can go and then lower your heels to the ground. Do it several times a day, just 5-10 minutes a day.

This exercise helps the foot muscles get used to walking on the tip of the toes, making it easier to climb mountains without getting cramps. At the same time, changing the exercise positions helps you avoid spraining your feet or hurting your feet when going up and down, stepping on small rocks due to the foot not being straight.

This exercise also helps to slow down joint aging, improve blood circulation, prevent stroke, reduce stress, nourish the kidneys, nourish the essence... Standing on tiptoes helps to increase anal contractions.

Endurance training: Running, walking

Exercises 1 and 2 should be done throughout your training, and exercise 3 should only be done a month before climbing. In this exercise, you should wear a 4-5 kg ​​backpack and run, and walk when tired. The training time is about 1-2 hours each day. This exercise will help you maintain your endurance and get your shoulders used to wearing a backpack. Wearing a backpack often causes shoulder pain because of lack of training.

Running significantly improves cardiovascular health, sleep better, improves mood and increases concentration, and helps improve the brain at all ages, preventing cognitive decline in old age.

Note:You need to make sure you eat enough nutrients when exercising to avoid the risk of exhaustion and muscle pain. The most important thing is to supplement minerals, calcium and protein. Drink plenty of milk, eat lots of bananas, seafood and red meat.

If you are too busy, wear about 5 kg and climb 20-50 floors of stairs every day.

According to VnExpress