A ride to the mountains is always a great deal associated with the troubles and experiences. In this article, we will not give lists of equipment or understand the peculiarities of the thermal facilities, and let's talk about planning and prepare for the campaign in general. What you need to do in advance so that the campaign is pleasure, and did not bring suffering.
Expert Department of Bivak in the Alpindustria store on May Day.
Mountain tourist and climber with fifteen years old, in winter on skiing and skiing. Was in Central Asia, in Altai, the Caucasus, the Urals. Prefers to go hiking in the style of "Slow & Light" - lightening and without a rush. He likes to re-open popular areas and look into places where tourists rarely come. Favorite districts - Caucasus and Crimea.
This is the first and most important. The sooner you start planning, the better you can prepare. The most optimal one for the year. You will not believe how time flies quickly and how much you need to have time to do
The best time in the mountains is the second half of July and the first half of August. The weather is most stable, at the same time there is a peak of the holiday season. So the summer of this year is the most right time to decide on the wishes and schedule for the summer of the next year and make a kind of business plan for organizing the campaign. Determine the main steps and control dates:
And now everything is in more detail.
Mountains, mountains, mountains. For a whole year, we live upcoming holidays, we think about the trip, mentally transferred to the world of high peaks and alpine meadows. It is like a floral-candy period in a relationship: common sense is turned off, and we only think about the route and equipment. And many forget to think about themselves. Are you ready for a trip to the mountains?
The second and very important thing about which many do not even remember, test their health. Elementary, it would seem, the thing that many ignore. At the height, all the sores are exacerbated, it is no secret to anyone, and the consequences can be very sad. The easiest option is to survey and pass the tests in any sports dispensary. Should be fine.
So, you have passed the tests, medicine gave green light, but before start collecting a backpack, you need to do something else for myself. In order for this backpack to carry, need power and endurance, therefore physical training of the tourist in principle should not stop. You must be prepared for the passage of the route.
Will you say a banal? Well, for some reason, many remember physical training somewhere in April, if not even later :) "Hmm, three months before the trip, and maybe you should start running?" That's it - trite. Physical preparation must be full, without breaks throughout the year.
The tourist needs endurance, so good aerobic loads - running, swimming, cross-country skiing. Choose long distances, take a small pace and follow the pulse. Go to the gym? It is also wonderful, take a small weight and make a lot of repetitions - you need endurance, and not a muscular weight.
Well, the workout schedule is painted, vacation at work gives - it's time to take the route. At this stage, reasonableness and critical thinking are very important. From how accurately and competent you planned the route, the success of the entire event depends.
The schedule should be uniform, it is better not to exceed 10-15 km per day. If possible, in the first days, try to make the transitions smaller, people need to disperse. Of course, do not forget about acclimatization. IMPORTANT - the height difference between overnight should not be more than 500 m, and per day should not gain more than 1000 m.
A very carefully rectify to the planning of day transitions. I repeat, 10 km a day - ok, 20 km - already the limit (of course, if you do not have a sports group and you do not aim to close the discharges). When you work with a map, measuring the distance, remember that in reality it will be more - it is necessary to take the terrain relief, and therefore always introduce a correction factor 1.2-1.4, depending on the complexity of the relief. By the way about the maps, the author prefers these, but on the Internet you can easily find an alternative.
The second moment, do not overdo it. Plan your trip every 3-4 days. Divide the route to approximately equal parts, look a picturesque places and make stops there, after all, you have a vacation.
Third, you need to have a spare plan. Look at the route thread, look at the passes for which you must pass, imagine that for some reason you cannot pass one of them (bad weather, not enough experience, equipment, strength) - what you will do in this case ?
And further. We always hope for the best, but we proceed from the worst, and you must have emergency exit options from the route. Imagine that one of the participants requires evacuation - how will you go to civilization?
.jpg)
If you are planning your trip as part of a commercial group (or the organization is engaged in the team leader, and not you yourself), then all the above becoming the headache of your guide. But this does not make it easier for you. I strongly advise before declare the program, carefully analyze the route and compare it with my own.
Open the program description and read the plan of the day. Now you should not worry the mountain lakes with transparent water and fantastic views from passages. We assume the lyrics to the side and look at the dates and numbers carefully - how many kilometers are planned to be held a day and what height is to gain.
Often, commercial routes are trying to put in round dates, for example, during the period of long holiday weekends or just in the calendar week, to make it easier to take a vacation. This packaging can be very successful and thoughtful, and can turn the route to a multi-day marathon: the first day is a meeting, a passage, the transition is 10 km, set 800 m, the second day - on the first day we sink well, today we have to go 20 km And to score another 900 m, it will be difficult for us, but we will cope, and in the award we will have a mountain lake with a stunning sunset ... Believe me when you do you try to it, you will not be up to the sun. So before making a solution to soberly look at the plan and appreciate your strength.
I also want to say a few words about oriented in the mountains. Electronic cards are good at home on a computer, but pour them to a mobile phone - a bad idea. For two weeks of the autonomous journey, he will have time to discharge ten times, and there is a pity to modern smartphones (fragile, where to Nokia 3310).
Another thing is a GPS navigator. Initially prepared for work in the field, it is much stronger, and two good fingers have enough batteries for 20 hours of operation, and these are two full-fledged days. But it is important to correctly understand the purpose of the navigator is an auxiliary device. You can estimate the distance and time to the desired point, you can view the traveled path and, if necessary, return over it back. But any electronic gadget is that the navigator that the phone can, suddenly, take and stop working. What to do then?
In the field, there is nothing better than paper card. You can get it in two ways: either buy ready, or download and print (and at the same time and photographs of passages - it will help). In addition, when you yourself develop a route, you somehow remember it - according to the schemes on the maps, by photographs.
And something about the connection. As you probably understood, the mobile phone will not help you, it's not a sense in the mountains. A very useful thing is a radio, but there is no guarantee with her that if necessary, you can finish before the rescuers. The radio is very convenient for communication within the group, when, for example, the part of the team remains in the camp, and the part goes to exploration.
The best option for emergency connection with the outside world is a satellite telephone. It provides one hundred percent coating.
.jpg)
You have done a great job, and there is already a plan for the passage of the route by day. Now the next step is to think about the layout of this plan, the well-being of the participants and their emotional state directly depends on it, which means half of the success of the whole event.
Food in the campaign must match the schedule of movement, and not live your life. If you go a planned or commercial group, the layout falls on the shoulders of the instructor or guide. You will need only to warn them if you have allergies to some products (and indeed all kinds of allergies too). And also better to have a small inviolable food supply for yourself if it becomes a hungry or dairy porridge for the sixth day does not climb into the mouth.
If you yourself took up for this question, you will need a hike plan by day: open it and in accordance with the tasks of the day you write a diet. If a lot of work is scheduled for the day (let's say, you pass the pass), it is necessary to prepare that, on the one hand, it is done quickly, and on the other, it is rather calorie, because it is not clear when you manage to dine. And vice versa, if you have a trip, you can fully show your culinary talent, there is no place to hurry.
The theme of the product layout is very extensive, and deserves separately overview. I'll still give a couple of tips.
There are several power circuits:
The total layout is the easiest option when the layout is written on all and collectively buy products and fuel.
When nutrition in tents, when 2-3 people live in each, several small groups are formed, and each ensures itself: it has its own layout and its fuel. Such a scheme is very convenient if the team is collected from different cities: everyone come with their products, and there is no need to transform and shift things. Again, if you are not very lucky with the weather, it is much easier to cook on the tents and more convenient than in the rain to spread on all the food.
Individual, personal layout - when everyone takes its own, and from the total only boiling water. This is a way out if the team consists of vegans and allergies :)
And something about weight. The layout is considered based on the weight of the dry product per person per day. 600 g of dry product per person per person - sufficiently satisfying, 500 g is normal. How people go to multi-day trips with day solder in 400 g, I personally can not imagine :)
It is worth considering such a nuance. As a rule, the so-called "urban reserves" are burned in the first days, so the weight of the layout can be slightly reduced. But by the middle of the campaign, when the group is fully acclimatized, people are gradually growing appetite, and the layout should be smoothly increased.
The theme of the equipment is huge, and the information on it is mass, so we will not stop in detail on this issue, but we will give a couple of important general councils. Suppose this is your first hike, you need to gather from scratch. Start from the list: Write everything you need in the campaign, and then take priorities. Select the primary importance things on which it is certainly not to save, and what can be bought for sale, ask for friends or take a rental.
And further. It is not enough just to buy the necessary things - they need to be adjusted to themselves, learn them correctly use. And it is desirable to do it not in the campaign, but in advance. Boots need to be distributed, and this is the process is not a quick, which can stretch for weeks: first they go light in them, and then with weight, first on a flat surface, and then by intersection (well, or at least on the stairs). The boot is needed to challenge on the shape of the foot. And the foot - to brand in the form of a shoe :)
After you have collected and prepared equipment on the route, it is very good to check it in business. I would strongly advised a month two before the start to get out of town and experience all the equipment in the field. And at the same time and layout. Take with you everything that drag into the mountains, ship in the backpack, compensate for the missing weight of products and fuel so that the backpack weighed as much as it will weigh in the campaign. And choose the city for a couple of days.
It is necessary to make several transitions to understand whether your shoes were well stood well or need to be urgently changed, because you just realized that the pad is completely not suitable for you. And better let it start to break off the bottom of the old backpack, because to repair it at home or in the workshop is much simpler than in the mountains. The same with the layout: Rate in advance how edible everything is that you are going to take with you, and is it convenient for you to cook in that tableware that you have. And let the whole group learned to use the new burner.
.jpg)
The first-aid kit is the thing is definitely important, and it is necessary to think a lot about it. Lists, which should lie in a shared first-aid kit, countless. As a rule, all of them necessarily include dressings and antiseptics, painkillers of different strength, medium and cough agents, gastrointestinal products, antihistamines.
Drugs are desirable to group, each tool to accompany information about the purpose, contraindications, doses and the method of use. Also in the first-aid kit must lie a complete list of existing drugs. The first-aid kit should be similar to the first-aid kit, and not on a relative bag with unknown content.
You are incredibly lucky if there is a person with medical education in the group. But even if the fortune on your side, each participant should know the composition of the first aid kit and where it lies at all, and still be able to use it right. In addition, be sure to inform "One-logbook", if you can not take some medicines or there is an allergy, and demand from them the same information.
You still have to get into the campaign your individual first aid kit, with medicines from your chronic diseases, with your personal vitamins and all other means that you need to take, and those drugs that help you. In a personal first-aid kit, dressing materials should also be lying, antiseptic, painkillers, agents against allergies. They will definitely not be superfluous sunscreen, Panthenol and hygienic lipstick.
When you go to a planned hike, then the task is to entertain, encourage and in every possible way to merry the participants falls on an instructor or guide. A good manager is always in stock enough jokes to cheer up tired.
If you organize a hike yourself, you are in a sense easier - you go with friends, whom I hope you know not the first year, and therefore the psychological climate in the group is originally good. With a warm company, even the most dull campaign will be a holiday.
Try to the holiday to which you have been preparing for a long time remaining a holiday. Tourists have a wonderful tradition of "surprises", when each participant in turn, usually, starting with the second half of the campaign, shares something unaccounted in the layout, in order to please the rest. Excessive tile of sweet chocolate, "Rafaello", cooked with their own hands dried meat or even something stronger (well, in moderation) - what was not in the planned layout and what could get bored for the time of the campaign.
And of course, do not forget about the "goose" on returning home :)
Organize and spend your goal - I don't care what to do something with your own hands. When you see the result, you get tremendous joy from the work done. Dare, and you will succeed!
Photos of Elena Kornienko.
Preparation for campaign you need to do in advance. Its time depends on the physical condition of the person and the complexity of the campaign. To prepare for a simple campaign in Crimea, just a week, but the preparations for a serious campaign can last for years. Let us leave such campaigns for professional climbers and try to deal with the preparation for the campaign in the Crimean Mountains in the shortest possible time.
First of all, you should start with endurance training, because they are a priority in the mountains, because there is a huge space there. It is best to go running. But remember that in the campaign we do not run, but we go, therefore, training, give preference to a leisurely running for long distances, and not on the short on the time record. Run contributes to the development of breathing - it will come in handy on the rise, because there will not be enough oxygen without preparation there. After all, the lack of oxygen in the blood is able to cause a condition at which there is no strength at all. You need to run a lot, but slowly, then you do not have to worry. In addition to breathing, running is able to strengthen the muscles of the ankle. In the campaign it is of particular importance, because you have to go on uneven surfaces and there is always a chance to turn the leg. The staircase in a multi-storey building can serve as imitation of lifting and descent. Running on the steps is a good breathing training and coordination. If you live next to the forest, then train on the crossed area for 30 minutes daily. This will be enough to be confident in the campaign.
But only the run is not enough. Develop endurance and strength in the legs at the same time. To do this, you need to perform ordinary squats. To the squats you need to start not later than a week before the start of the campaign. During this period, the muscles of the legs will be accustomed to the load, and the attachment will pass. It is necessary to nail at least 80 times a day, the optimal version of this is 4 approaches to 20 times, with a break of 30 seconds between approaches. Actually, the more squats, the better for you. If you're lying on two legs, you are simple, then start lying on one.
In the campaign usually move along paths and off-road, it is often necessary to move the river on the log or jump off the stone onto a stone. Or not to lose the balance, going down the steep path, sometimes after the rain, when the wet everywhere and very slippery! For this, certain skills will be required, and a well-developed vestibular device is not all.
To develop coordination and equilibrium, use the simplest and affordable exercise - walking on the curb. This exercise does not require time or forces. If you do not go to the sidewalk, and try to walk on the curb. If you got stuck or fell - not scary! The border is not so high.
If you go on the curb without problems, then go to a higher level - walking on fallen trees in the forest or on the playground, find their iron fellow. Metal pipes are very slippery, even standing on them difficult. And there are "lively" logs in the forest "alive" and under each step can rotate, so it is necessary to calculate, before putting the leg to be preserved. If you do, there will be no problems with coordination in the campaign.
Psychological preparation is an integral part of the preparation for success in the campaign. Tune in advance to the fact that the campaign is not a slight walk or excursion. Remember that the sun shines not every day, and under your feet, the surface may not only be dry and smooth. You must be prepared for what will be hard and scary, cold and wet, but know: all this is overcome.
All common questions solves the instructor, but for their physical and moral training you are responsible for yourself. Get ready for the worst, but hope for the best.
Every week 2-3 times run a distance of two kilometers. For running, use rough terrain. Do at least 80 squats daily. Start training for the week before the start of the campaign.
The most important thing is that physical training brings you joy. Exercises should not cause disgust, for this you need to have the right motivation and smile during training.
For the beginning there are two theses (they should simply be accepted as axioms):
1. It has long been established by experimentally, that the reaction of the human body to height is very individual. Someone tolerate the height is worse, someone better. Someone without visible work with minimal acclimatization (and even without it) it is possible to rise to 5,000 or even higher, and someone already becomes bad for 3000 meters, and above - no way.
2. The whole experimental way is established that the tolerability of the height of a person depends very little on its sports form and the degree of training. It is rather a question of physiology. Someone is given, and someone does not. It happens that on the same ascent, not sporty fragile girls are successfully rising, and healthy strong men break without reaching, although at the bottom before it was Purli like moose.
But people love to pull out of anything convenient conclusions from anything. And so, perhaps, it began to enter the help of a sad misconception, that since the organism would not be trained soon, then it makes no sense to train. And it is wrong.
Yes, individual portability of the height of workouts are not much better (although long-term aerobic loads on the plain to some extent involve the body to work in conditions of lack of oxygen, despite various mechanisms for the occurrence of hypoxia). But regular aerobic workouts lead to a number of other positive results, the most significant of which in our case:
- Improving the overall health condition (when compliance with the rationality and graduality of training loads, naturally) and, as a result, increasing the "Ball of Strength of the Organism";
- Strengthening immunity (yes, this is a wonderful property of the body is achieved not by the consumption of immunostimulants, but much easier things: healthy exercise, healthy sleep, outdoor, hardening, proper nutrition, etc.);
- increase strength and endurance;
- The development of such an important quality, as the ability to endure (including the pain, tolerate the work "at the limit").
All of these the above properties of the body can serve you at the height of the good service. Consider two situations (quite common).
1. Suppose that two people with the conditionally identical individual tolerance of height (both without mining experience) overlook a simple mountain route, running on relatively small heights (3000 - 4000 meters on average, with a maximum height of no more than 4500 m). Only one person is a well-trained athlete, and the second recent years was limited to walks from the car to the office. And in the mountains it is found that both transfer the height is not very good. For 3000 - 3500, both headaches, sleep problems, heavy breathing with shortness of breath, "lead legs" and other symptoms. So, with a high probability, the athlete will still be able to pass the route, because His body spends less muscle efforts to the same physical work and, as a result, retains more forces to counter unfavorable high-altitude factors. And even because he knows how to tolerate, he has more volitional qualities. And the second person, with the same high probability, the route will not pass, because Another 1000 meters up will be for him a malfunction in conditions of progressive mountainous disease. His body just cries and refuse to fight. He learned to fight.
Such models work at low altitudes when the maximum height of the route slightly (no more than 1000 meters) exceed that height on which a person begins to feel consistently uncomfortable. Provided that a person is at this maximum height of a short time (more simply, "rose-descended"). Let's call it - "slip quickly".
2. Now another situation. Again, two people with conditionally the same tolerance of height, but this time both tolerate the height is good enough. Even when the 5000 lifting is no problem. But the route in this case is complex and long-term, and within two weeks the group works on average at heights of 5000 - 6000 meters, only once going down on the day for 4000 m. And again, again, the difference in physical training. One regularly trained the whole year, and the second, to put it mildly, he was playing herself, hoping for experience and on health in general. So, the likelihood is great, that less trained person in this case will not cope with the loads. There is such a thing as "High-rise fatigue". It appears with long-term finding at high altitudes and has the property to accumulate throughout the route. Here, too, much individually: For some, it is critical for someone, it is above 3,000, for someone - above 4000, but above 5000 meters, perhaps, absolutely everyone is contraindicated to be held for a long time. Simply put, each has its own high-rise zone in which the body does not rest already, but begins to work for wear. A large height itself takes power from a person, even at rest. And this is just the duration of the period of staying in such a zone, in my opinion, it very much depends on the degree of person's training, from its "stock of strength", especially if finding in the high-rise zone is associated with elevated physical exertion (and what about it?). The untrained person can be "blown" in three days, and the trained - the whole month will last. Yes, even if you move away from the term "high-rise fatigue," and take just "fatigue", then surely everyone will agree that in long campaigns it also accumulates, and then everything is completely dependent on the training. Therefore, in the process of preparing for long (more than two weeks), hiking, and in particular the long-term high-rise campaigns, increased attention should be paid to physical training.
That is why for all its high-altitude routes when selecting participants, I always exhibit two requirements at the same time:
1. Positive high-altitude experience (to eliminate individual height intolerance)
2. Good physical form (to be sure that a person has enough "stock of strength" to the entire route)
The question of how to train is too volurate (although, on the other hand, simple enough: the main thing is to start). I will only say that the long-term (at least half an) are ideal here. This is running, skiing, bike, swimming. I myself inclined to believe that the closest to mountain tourism muscle and the articular and binder loads gives running. But bringing to some people contraindicated due to problems with joints, especially - with incorrect running technique. The right tag technique is best put with a professional trainer, then the load on the joints will be minimal. If you are preparing for long-term high-rise campaigns, then training jogs should be from 10 to 20 km, at least 3 times a week (and better, if 4-5 times). For example, when selecting participants to climb the dums (it was a goal of about 20 running days, with altitudes up to 6000 m) I exhibited a standard - run 20 km in 1 hour and 50 minutes.
For serious sports campaigns of alone aerobic loads, it is necessary to conduct a strength training, "pumping" muscles of the back and shoulders. First, it will facilitate your life under the backpack. Secondly, you will gain enough muscle mass. By the way, about muscle mass. The lack of weight can also be a serious cause of the "breakdown" of the participant in a long sports campaign. On most Nepalese tracks, this is not relevant, because There is an opportunity to eat to the dump in the lodges along the way (the infrastructure on routes is very developed there). And in the sports campaign, the whole food has to bear on yourself, the possibilities of "refueling" are extremely rare or absent or in general. Accordingly, the food supply is limited, and the body for the hike receives less calories than it is required. After two weeks in the campaign, it is usually a sense of hunger becomes an inseparable companion, and everyone has a magnitude "Zhor". And after three weeks, this phenomenon goes to a qualitatively new level, some food can even dream :) But there is not enough food. Meanwhile, your body has long started to consume "myself". First go into the course of fatty fabrics, then it comes to muscular mass. And here is the saying "While the thick drown, I feel thin," justifies itself by 100 percent. I do not call for abstract weight, feel God, but the lack of muscle mass can become critical. I myself, with an increase in 184, weigh an average of 68 - 72 kg. And in the campaigns of more than 3 weeks, I have to do not at the end, especially if the product layout is nachive. For me to lose 8-10 kg of weight - this is already quite a lot, the body with such losses is very weakened. And imagine how difficult people who weigh even less (in the ratio with growth). Therefore, before complex long-term campaigns, I am purposeful "I pumped up" to gain weight at least up to 72-73 kg (I simply do not succeed in virtue of the characteristics of the physiology and the constitution). But these reserves are already enough.
It is not necessary to get involved in building muscle mass either. Practice shows that major people (not thick, namely powerful healthy) in most cases in the mountains is heavier than "asthenics". Under this, different theoretical justifications (including that for more muscles requires more oxygen) - I do not know, here I am not strong in theory, but life observations are encouraged to agree with the specified thesis. Although, of course, I was visited by vivid exclusion from this general trend.
So, the harder the hike, the less place remains for natural laziness and the more you have to work on yourself.
In the comments to my report, A. Lebedeva's article about acclimatization in the mountains was mentioned: http://www.risk.ru/blog/9311 - there, unlike my fragmentary considerations, everything is very detailed and methodically decomposed on the shelves in relation to the preparation To the mountainous season, and especially the recommendations on the restriction of effective acclimatization in the mountains. Better than this article, I do not know anything on this issue. I highly recommend reading (the author is a multiple champion of Russia in mountain tourism and is known for unique high-altitude campaigns). I tried to additionally say certain points on which, as it seemed to me, there were not enough clear emphasis in the article mentioned.
Forces you and health :)
People nor when they were not in mountain campaigns, it is difficult to imagine the physical and moral complexity of the sports route. For a comfortable and safe passage of the route, you need to have a good physical form, endurance, as well as to have a certain technical skill overcoming local obstacles.
There are cases when people, already at approaches to the pass, get tired of so much that they do not have the strength to rise to it. Worse when a person rose to the pass no strength to descend independently, and then his salvation falls on the shoulders of the Ministry of Emergency Situations. In extreme cases, this situation can be resolved only with the use of helicopter.
In this article we will talk about the physical training for the mountain campaign.
The mountain hike is a serious load on the knee joints and the respiratory system. Ideally, you need to start preparing for the route for half a year - to systematically visit the gym and the pool.
In order to bring the body into a physical condition, allowing successfully and with pleasure to pass the sports route must be regularly training. Urban life dismistently affects our body. From inaction almost all muscles are atrophy. Therefore, they will have to restore their performance.
A good help in preparing for a sports campaign is a systematic participation in the campaigns of the weekend passing during the Mzhseasonry period.
However, without specialized training in front of the sports campaign it is not necessary.
Start training usually from swimming. Three times a week 1.5-2 kilometers. This is a minimum sufficient load that allows you to start the mechanism of muscle addiction to systematic loads into action, giving an initial impetus to all organism systems - to work.
At the second stage - for 2 - 3 months from the date of the proposed campaign, you should proceed to running training. During the daily workouts, it is enough to run about two or three kilometers. Running trainers are usually stopped a week before the campaign that the body rested and gained strength before the route.
Respiratory:
It is the regular flow of oxygen into the body and its correct redistribution into all organs, makes it possible to withstand long-term loads. The respiratory system is developed in the process of running training. The criterion of successful training will be that with any long-term physical exertion, your breathing will remain smooth. The absence of shortness of breath with long-term loads - it suggests that the body has developed a habit of regular work and learned to distribute oxygen in the required quantities.
Legs:
The main body suffering from the campaign from systematic loads is legs. This is explained by the specificity of mountain tourism - large height differences on the route. Therefore, when preparing for a campaign, you should increase muscle mass on the legs, as well as develop bundles and joints - this will avoid injuries at dynamic loads.
What should I do for this? First, run, but it was already mentioned above, as well as to squint and make a secreting gymnastics (every day) and stretching exercises. Squats are better done with the burden, that is, with a load, in the simplest case it can be laid backpack. An indicator of successful training may be an increase in appetite, as well as the tangible need of the body in calcium-containing products.
Back:
In order for many days in the sports campaign to carry a backpack you must have a well-trained back muscles. Of course, the design of modern backpacks allows partially to unload the back, but nevertheless it does not remove the load from the shoulders and the spine. Therefore, so that your spine suffers from the transfer of weight as little as possible should be jammed with a muscular frame.
In this we will help push-ups, pull-ups, various slopes with load - dumbbells or barbell, possibly with weights.
If you can systematically train - prepare for the campaign, then staying on the route will not call you negative emotions, you can easily fulfill the goals, you will pass the sports route, get a lot of positive emotions and vivid impressions
Many ask how best to train to prepare themselves to climb. I'll tell you about this now. In fact, nothing is supernatural in the preparation. All ingenious - just! But not all simple - easy. You will need high self-discipline and commitment to training. In any case, you go to the mountain or not, all that I will tell you here will bring a huge benefit of your body. The time of the mountain campaign will have to do heavy, but not excessive, work in aerobic mode.
For mountainous tourism, as a rule, the "explosive" loads, as in the sprint race or heavy athletics, separate rapid movements are possible only at the time of danger - to dodge the stone, linger during a breakdown, grab the first meal and so on. Usually Mountain tourist is inherent slow, smooth, measured movements for a long time, which suggests that by the nature of loads, mountain tourism is close to cycling, skiing, sports walking, running and swimming for long distances, and of course, mountaineering.
For preparation for the hike in the mountains, aerobic types of loads are most suitable, that is, long, monotonous, not too intense, workout on the endurance of the cardiovascular and respiratory system. Athletes who regularly engaged in aerobic sports, that is, we produce long-term endurance, such as skiing, swimming, football, bike, adapt to the conditions of the highlands faster than persons who are not engaged in sports, or athletes specializing in speed-power (sprint, bodybuilding , Weightlifting).
Hike in the mountains is the test of your physical and moral and volitional forces. So that in the campaign you did not feel strong discomfort and overwork, so that this trip was to you in the buzz, and not a test on the verge of life and death - I will tell you how to prepare yourself physically, develop stamina and how to morally prepare for the campaign so that everything goes well.
You need to prepare for the campaign in advance, I advise you not to postpone on the case, but start now. This is in your interests and in the interests of the group, because You will be in the team and, as you know, the speed of movement of the group is equal to the speed of movement of its weakest participant, and it is very important that everyone goes to the mountains is already physically prepared. You will have to train mostly endurance - it is it a priority in the mountains where huge spaces dominate.
Best of all will help jogging. But you need to remember that we walk in the campaigns, and not run, so during training it is necessary to give preference to a slow run on great distances, and not a march on time records. Running primarily develops a respiratory system - it is very important on the rises where the unprepared organism often lacks oxygen. Namely, the lack of oxygen in the blood causes the state when it does not want to rise, but even live when the heart darkens before your eyes, trying to overtake more blood, to saturate the muscles with oxygen, breaks out of the chest! Therefore, be sure to include running in your current training system. Running slowly, but a lot.
In addition to the respiratory system, the running strengthens the muscles of the ankle, which is very important in the campaign (often you have to go on an uneven surface and there is always a chance to turn the leg). I advise you to make daily jogging, in the morning or in the evening. The main thing is that your body began to get used to the aerobic load, which there will be a lot in the mountains.
Muscles of the feet need to train first. Here one run will not be enough. Together with the development of stamina, it is necessary to develop and strength in the legs. In addition to the runs, it is very important to include in the system of squatting training, because Their execution is a good training for the muscles of the beer extensors. These are just those muscles that experience the greatest load when the mountain is lifted.
Take yourself for the rule to squat every day 100 times. The number of approaches to choose yourself in its physical condition, but better if you are easy to squat 100 times or more for one approach. The more you will squat - the better for you. If simple squats are given to you easily, it is wonderful, then we dress a backpack, the five-liter with water in it and quiet already with additional load. As you strengthen the legs, add more bottles with water, but do not overdo it, because The emphasis must be precisely on the number of squats, and not on a one-time critic with a 50 cyllogram backpack after which you cannot get up. Everything is good in moderation, everything is bad without a measure.
How snow melts, you can safely sit on the bike. Riding a bike remarkably develops the endurance of the body and strengthens the muscles of the legs. If you can, try to visit the pool once a week. Swimming has a good burden on the whole organism.
Also should pay close attention to the muscles of the back. On my back, you will drag all your gear, and the load will not be small. If you have no experience of walking with a heavy backpack on rough terrain, then I recommend you to get it now.
If you still do not temper, it is very important to start it. So you strengthen your body and you will be resistant to temperature loads.
Excuse elevator. We go to the stairs on foot-down, it will be imitating lifting and descent. Even better if you don't walk, but run. And even better, if all this you will do with a backpack on my shoulders. Weight backpack increase as your body strengthened.
Try to get into the forest and run around rough terrain, it will very much promote you in preparation for the campaign. Do not forget about the backpack, you should be accustomed to him now. In addition to physical training, there is also psychological, which is an integral part of the preparation for a successful campaign.
It is necessary to configure in advance that the campaign will not be a light walk or excursion. Remember that the sun does not always shine, and under the feet dry and smooth surface. You must understand that sometimes it will be scary, hard, wet, cold and very uncomfortable. Be ready to overcome all this. Hike in the mountains is always a test! Testing your strength of spirit, willpower, endurance and patience.
If you are psychologically ready to climb with all its difficulties, everything will be fine. Mountains love strengths and bold.
If all common questions decide the instructor, then you are responsible for your physical and moral condition myself. You need to prepare for the worst, but hope for the best. It is impossible to negotiate to climb, because we go to the highest peak of our country.
I will lead the results: to prepare as much as possible for the campaign, start to run regularly, perform squatting with burdens, more often you go with a heavy backpack on rough terrain, refuse elevator, temper, be committed to your training. The most important thing is graduality. Start with small, move to more. Do not postpone for tomorrow. Start now and you will be happy!
