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Physical Training for Hiking and Mountain

Sunday 1 January 2017, by Imeru Alfonzo Hernandez

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The fitness program that follows, has been developed for walkers to increase their performance. It’s very simple and only includes jogging and running. To carry out the program, it is necessary to remember the three phases of the training and include in each session 10 to 30 minutes of warm-up. Those who are used to other exercises, can complement them with this program and remember to be always well hydrated before exercising.

The program includes twelve weeks, as well as the course, during which you should preferably train from Monday to Friday. Remember to take days of active rest, thinking that on weekends we go to the mountain and we must be fresher.

The objective is to strengthen legs to avoid overloading joints such as knees, ankles, falls, etc. Strengthen the trunk (back and abdominals) to avoid pain and injuries that can often be caused by bad postures or sudden movements due to unevenness of the floor. It is also advisable at the end of the workout to perform stretching of different muscle groups to achieve greater flexibility and elasticity of the muscle and joints. Doing aerobic work will increase our lung capacity and physical endurance.

Heating:

Warming up is essential, you should never stretch without heating.

Heating reduces the risk of injury and increases flexibility.

The goal is to raise the body temperature to the point of starting to perspire.

It should last a minimum of 10 minutes and can reach up to 30 minutes, so 15 or 20 minutes is perfect.

You should do a warm up with repetitive and gentle movements.

Examples: walk fast, run slowly (or statically). Taking a walk between one kilometer and 800 meters would be good.

Remember to calculate your FMC for the trainings

Training:

Sem Monday Tuesday Wednesday Thursday Friday
1 Trote 20 min Fast step 15 min Comfortable step 20 min Fast step 15min Trote 20 min
2 Trote 20 min Fast passage 15 min Mixed stairs 20 min Comfortable step 25 min Trote 20 min
3 Trote 20 min Fast step 30 min Farklets 20 ’/ 15 "by 40" / 75% Int. Comfortable step 20 min Fast step 20 min
4 Trote 25 min Fast passage 25 min Slopes: 4 by 200 m * Fast passage 45 min Review time in 4 km
5 Trote 25 min Comfortable step 35 min 8 km in 1 h Comfortable step 30 min Fast step 45 min
6 Trote 25 min Fast step 40 min Fartklets 30 ’/ 20 "by 60" Easy passage 45 min 8 km in approx. 1 h
7 Trote 30 min Comfortable passage 40 min Review time in 4 km Comfortable passage 10 km Comfortable passage 45 min
8 Trote 30 min Comfortable step 60 min Speed ​​*:
4 * 400 m
2 * 800 m
10 km in approx. 1:15 h Comfortable step 40 min
9 Trot 30 min Comfortable step 8 km Fast step 60 min Speed ​​*:
4 * 400 m
2 * 800 m
12,5 km in approx. 1:30 h
10 Trote 40 min Comfortable passage 8 km Fast passage 12,5 km Comfortable passage 45 min Fast passage 30 min
11 Trote 40 min Comfortable step 40 min 15 km at 1:50 h Trote 40 min Comfortable step 40 min
12 Trote 40 min Fast passage 8 km Comfortable passage 40 min Comfortable passage 40min Maximum effort 20 km in approx. 2:20 h

(*) means that 15 minutes must be heated.

Post training

- Perform stretching.
- 5 Series of frontal abs between 10 and 25 reps. according to capacity.
- 5 Series of lateral abs between 10 and 25 reps.
- 5 Series of numbers between 7 and 15 reps.

Break.

Periodicity of Training


This article is co-authored by Imerú Alfonzo Hernández, Carlos Rangel Plasencia, Raymundo Arciniega Dettmer and Guillermo Tula.

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