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trekkergirl
Dec 24, 2008, 8:50 AM
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well,i am a very average climber...have done mountaineering courses in the himalayas..but i dont get to boulder or practice the techniques on a regular basis...so i was wondering about ways of keeping myself fit in these in-between times..i jog 2.5km five days/week n 20-25 push ups every alternate day..but i dont know whether this much is tooo less or sufficient or whether i need a change of exercise.. looking forward to suggestions as to what and how much of exercise should be undertaken....thank you.
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roy_hinkley_jr
Dec 24, 2008, 5:20 PM
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That's a very minimal program, better than nothing but not enough for fitness gains. Try running instead of jogging and throw in some extra km a couple days and some hills on others (if available). Lifting weights will get you better gains than body weight exercises and the mixing up the routine is important. See if you can find a book over there called Climbing: Training for Peak Performance (there's a new edition out) and look at www.mtnathlete.com for ideas.
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monkeychild
Dec 24, 2008, 5:34 PM
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Try running rather than jogging. I would run longer than 2.5km.
Also, you may want to try some core workouts. If you don't know what bicycle crunches are, that might be something to look up. I think there are some pretty good examples on youtube.
Stretch.
Pullups.... if you have something to do them on.
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mountainjunkie
Dec 24, 2008, 5:53 PM
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I know this might sound hokey and I was a little apprehensive as well with T.V. wrk outs but try P90X. It is based on muscle confusion it incorporates a full body workout with yoga, plyometrics, and core training, it's intense but I'm into my 5th week now and the gains have been remarkable. before I started I was red pointing with an occasional on site at 11a and after the first four weeks of this work out in. I'm at redpointing 12a with an occasional 11c/d on site, and hitting 10+ trad! I would suggest this workout to any climber I think it fitts our needs in fitness perfectly.
Joe Garcia
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jman
Dec 24, 2008, 6:00 PM
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I've found mountaineering to be more an endurance fest than anything else. I'd run for distance or time, not necessarily worrying too much about speed.
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goodman
Dec 24, 2008, 9:51 PM
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http://www.climb-fit.com/ - talk to these folks, also look for Eric Horst training tips online..
(This post was edited by goodman on Dec 24, 2008, 9:55 PM)
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trekkergirl
Dec 25, 2008, 9:43 AM
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hey thank you guys!i had an idea that what i was doing was too less..but hearing it out from others can motivate one much effectively..thanks for recommending the websites..i guess,for now,as i dont have any specific climbing plans,i'll concentrate on running over greater distances and joining a gym for working on core muscles..n yes,i do have a single bar installed in my place.but my arms arent strong enough for even a single pull up..hopefully, some months later,situation would be better..
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gobirdgo
Jan 9, 2009, 5:42 PM
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Mtnathlete.com is the Definitive place to go for info on training for mountaineering. Mark Twight's gymjones is good too, but a bit over the top for most mortals. Overall body conditioning, olympic strength lifts, and long endurance sessions are the key.
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DoubleChin
Jan 9, 2009, 11:33 PM
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jman wrote: I've found mountaineering to be more an endurance fest than anything else. I'd run for distance or time, not necessarily worrying too much about speed.
Agreed
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overlord
Feb 2, 2009, 11:28 AM
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DoubleChin wrote: jman wrote: I've found mountaineering to be more an endurance fest than anything else. I'd run for distance or time, not necessarily worrying too much about speed. Agreed
i 3rd that
as for running, 2.5 km is probably insufficient to really accomplish anything. you're probably done with that in less than 15min, which is about the time needed for your muscles to warm up. in order to train your endurance, you should excercise for at least 45min. the distance is not relevant here, just the correct heart rate and duration.
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blurricus
Feb 2, 2009, 3:17 PM
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I don't think 45 minutes is enough. I would recommend either running 26.2 miles, or running for 4 hours. Either one will train your endurance very well.
In all seriousness, an hour is good. I suggest doing endurance days on Monday, Wednesday, and Friday (Friday take it nice and slow), and doing speed workouts on Tuesday and Thursday. This will train your endurance and also help keep your fast-twitch really active. Try to keep your long distance days to at least an hour of running, or at least 3-5 miles depending on your level. Don't push yourself too hard. Focus on running a certain amount of time first, like running for an hour straight.
Use cardio machines only if the temperature outside is below -10 deg. F. But in those cases, just go to your local pool and substitute swimming for running.
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