1 / 10

Physical Conditioning

The Freedom of the Hills Chapter 4. Physical Conditioning. Key Aspects. Define your goals Lead a 5.9 rock climb? Summit a remote peak in winter? Week long backpack trip? Develop a solid program Consistent and organized Be realistic about the time you have

Antony
Download Presentation

Physical Conditioning

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. The Freedom of the Hills Chapter 4 Physical Conditioning

  2. Key Aspects • Define your goals • Lead a 5.9 rock climb? • Summit a remote peak in winter? • Week long backpack trip? • Develop a solid program • Consistent and organized • Be realistic about the time you have • Find something that is fun for you!

  3. Why Fitness Matters • Prevents injuries • Fast Climbs - Speed equals safety • Being comfortable versus merely surviving • Having a reserve • Can do bigger and better climbs

  4. Fitness Components • Cardiovascular • Muscular Strength • Flexibility & Balance • Adequate Recovery

  5. Cardiovascular Training • Activity that primarily trains heart and lungs • Aerobic • 65 to 85 % of MHR • Anaerobic • 65% to 95% MHR • Oxygen debt • Short duration • Best for speed in the mountains? • Duration vs. intensity • Hiking (with or without a heavy pack) • Swimming, Cycling, Mountain biking • Running • Trail running • Hiking or running up hill

  6. Muscular Strength • Protect against injury • Correct Imbalances • Maintain muscle balance • Upper body, lower body, core • Highly dependant on goals • Specific to activity • Backpacking • Leg strength – consider a weight routine • Shoulder Strength – consider training with a pack

  7. Climbing Specific Strength • Overall/general strength training • Back, arms, core, etc. • Strength to weight • Climb! • Local climbing • Bouldering • Climbing specific strength training • Gyms • Other options • Don’t forget muscle balance

  8. Flexibility & Balance • Stretching routines • Martial Arts • Yoga • Dance • More important as you get older!

  9. Rest and Recovery • Rest and recovery is key • Training intensity vs. frequency vs. duration • Time to recover • Cardio/endurance/low intensity • Strength/power/high intensity

  10. Remember to rest and enjoy once in a while Questions?

More Related