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Amateur mountaineering enthusiasts often do not have the conditions for long-term system training. Due to the constraints of work and life, it is impossible to carry out continuous, high-intensity training. What should I do to compare the physical activity that consumes a lot of energy and has a longer cycle and stronger intensity?
In fact, people's adaptability is very strong, and there are usually many potentials that fail to come out. Modern people have good diet and nutrition, and the basic quality of the body is generally good. Therefore, our training program is aimed at adjusting the physical fitness of trainers, giving full play to their physical fitness and mobilizing existing potential - this is enough for Muztag's climbing activities.
We have summed up a set of special high-efficiency training methods suitable for amateur climbers.
First, first solve the basic problem: adjust the physical state.
In several days of climbing time, climbers have to carry heavy loads for seven to eight hours at low altitude and oxygen-deficient mountains. The climbers face various ice, snow, and rocky terrains such as steep slopes, cliffs, and cracks, and constantly perform various technical operations such as climbing, descent, protection, and rescue. This requires that climbers must have good qualities in endurance, strength, agility, balance, and psychology.
The air in the high mountain areas is thin, and the oxygen content is significantly reduced. This leads to an increase in the body's respiratory and circulatory system load, obstacles to nerve activity, decreased secretion of digestive juices, and decreased motility of gastric motility. Therefore, when low-altitude residents reach an area around 3,000 meters above sea level, they begin to experience signs of respiratory rate and heart rate acceleration, fatigue, headache, dizziness, insomnia or drowsiness, loss of thinking and memory, indigestion, and loss of appetite. When the mountaineer reaches an altitude of 6,000 to 7,000 meters, the above phenomenon will occur in varying degrees. In order to make mountaineers more adaptable when they are active in high mountains and to overcome the physiologically adverse effects of oxygen deficiency, measures must be taken in various aspects. For example, when selecting players, it is necessary to select those with no organic diseases and functional diseases and normal visceral function; during active activities in the mountains, special active fitness training should be organized to establish a strict medical supervision system; pay attention to physical fitness and high mountains Adaptability in both aspects of training.
It takes a little persistence from the 10 weeks before the climb until the start of the climb.
1, to ensure daily sleep, and sleep on time, get up on time. The total amount of sleep varies from person to person and is recommended to be no less than 8 hours;
2, eat on time, especially breakfast. To ensure a reasonable nutritional structure, eat more protein-rich foods and fruits and vegetables, starch free;
3, abstain from alcohol, or drink less than 20 grams of alcohol per day (equivalent to 1 bottle of beer or 1 low-alcohol or 150 grams of red wine).
Second, the physical motor function adaptation stage
Start from the 9 weeks and a half before climbing, for a total of 4 weeks. It is mainly to perform appropriate aerobic exercise to achieve the adaptability of the body. At the end of exercise, it is appropriate to have a heart rate of about 130 hops (for people around the age of 30). Before each exercise, you should stretch the joints and muscles to avoid injury.
On the first week of Friday, 3,000 meters of jogging or 1,000 meters of open-air swimming; 4 groups of 4-6 push-ups per group, 4 groups of 4-6 pull-ups, 4 groups each, sit-ups 8-12 A total of 4 groups;
On Saturday, they walked upstairs to climb 500 steps and quickly went downstairs, jumping upstairs with 4 feet, each with 10-15 steps.
On Sunday, the sports content is the same as Friday;
On Tuesday, the content is the same as Saturday.
On Wednesday, the content is the same as Friday.
The second week of training is the same as the first week.
Slightly longer exercise time in the third week, the strength to 140 beats after exercise is appropriate.
On Friday, 3,000 meters of medium-speed running or 1000 meters of medium-speed swimming; push-ups in each group of 8 to do 4 groups, pull-ups in each group of 8 a total of 4 groups, sit-ups in each group 20 times a total of 4 groups;
On Saturday, they walked upstairs to climb 800 steps and quickly went downstairs, jumping upstairs with 8 feet, each with 10-15 steps.
On Sunday, the sports content is the same as Friday;
On Tuesday, the content is the same as Saturday.
On Wednesday, the content is the same as Friday.
In the fourth week, the intensity is slightly increased to make the heart rate 150 hops better after exercise.
On Friday, 5,000 meters of medium-speed running or 1500 meters of medium-speed swimming; push-ups in each group of 8 a total of 4 groups, pull-ups in each group of 8 a total of 4 groups, sit-ups in each group 20 times a total of 4 groups;
On Saturdays, 10 kilograms of weight-bearing stairs climbed 800 steps and went downstairs quickly. The feet jumped upstairs to eight groups of 15 steps each.
On Sunday, the sports content is the same as Friday;
On Tuesday, the content is the same as Saturday.
On Wednesday, the content is the same as Friday.
After four weeks of adaptive training and regular life in item (i), you should already feel more energetic and physically active than ever before. Your body is full of vitality.
Third, over recovery training phase
Over-recovery is a means to improve exercise performance. The training intensity is appropriate to exceed the normal tolerance of the human body and reach the goal of tapping potential. There are 4 weeks in this phase.
On the fifth week of Friday, 6,000 meters of medium-speed running or 2000 meters of medium-speed swimming; push-ups in each group of 8 to do 4 groups, pull-ups in each group of 8 a total of 4 groups, sit-ups in each group 30 times a total of 4 groups;
On Saturdays, 20 kilograms of weight-bearing stairs climbed 500 steps and went downstairs quickly. The 10 kilograms of weight-bearing feet jumped upstairs to 4 groups, each with 20 steps.
On Sunday, 3,000 meters of medium-speed running or 1,000 meters of medium-speed swimming; push-ups in each group of 8 to do four groups, pull-ups in each group of 8 a total of 4 groups, sit-ups in each group 20 times a total of 4 groups;
On Tuesday, he had a 10 kilogram load and climbed 500 steps and quickly went downstairs. His feet jumped upstairs to eight groups of 15 steps each.
On Wednesday, the content is the same as Sunday.
On the sixth, seventh and eighth weeks of Friday, 6,000 meters of medium-speed or 2,000 meters of medium-speed swimming; push-ups in each group of 8 to do 4 groups, pull-ups in each group of 8 a total of 4 groups, sit-ups 30 times per group A total of 4 groups;
On Saturday, 20 kilograms of weight-bearing climbed 1,000 steps and quickly went downstairs. The 10 kilograms of weight-bearing feet jumped upstairs to four groups of 20 steps each.
On Sunday, 3,000 meters of medium-speed running or 1,000 meters of medium-speed swimming; push-ups in each group of 8 to do four groups, pull-ups in each group of 8 a total of 4 groups, sit-ups in each group 20 times a total of 4 groups;
On Tuesday, with a weight of 10 kilograms, they climbed 1,000 steps and quickly went downstairs. Their feet jumped upstairs to eight groups of 15 steps each.
On Wednesday, the content is the same as Sunday.
Fourth, resume relaxation
A total of 10 days. This stage is mainly to relax the body and resume training fatigue. At the same time, because the period of time should be from the departure point to Kashgar, the specific training time cannot be clearly defined, so the total amount can be guaranteed.
Training content:
1, jogging 3,000 meters or unlimited speed swimming 1000 meters, a total of two times;
2, push-ups in each group of 8 a total of 4 groups, pull-ups in each group of 8 a total of 4 groups, sit-ups in each group 20 times a total of 4 groups; twice;
3, load 10 kilograms to climb stairs 300, jump 8 feet upstairs, each group 15 steps; a total of two.
The most important thing in the plan is the regular life, that is, the content of item (1). This is the guarantee of all training content. Remember to remember! . After the above training, the basic fitness and status of Muztagag can be guaranteed.
Related Links:
1, http://sports.sohu.com/2004/07/08/75/news220917542.shtml
2. http://stars.vip.sina.com/muztag/muztag2003.htm
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