Training

First we would like to clarify that as far as the physical demands, apart from the geographic location, every individual reacts differently to the type, quantity and intensity of the activity’s physical demands, both during the training period and the actual activity. Because of this fluctuation, we will talk in “very general terms about training” tendencies for improving or optimizing your general physical condition which you will use for this type of activities, and as a result enjoying your time on the mountain. 

Considering that in order to have success in a particular environment, the most recommended and effective way of training is in that same environment (the mountain and high-altitude in our case), and given that this is practically impossible in most cases, as a question of time or distance, being far from the place where we will be hiking in Argentina, we must fully take advantage of our training schedule where we live.

Although the true conditions where we do the activities would not be the same as those conditions where we train, to think that doing “nothing” will improve our physical condition is like thinking that it will be the same whether we do or do not train. We cannot allow ourselves to think this if we really want to enjoy the mountain.

An appropriate physical training schedule will help us overcome the demands of our voyage more comfortably, delay our fatigue, avoid injuries, and make us more efficient when it’s time to take advantage our physical capabilities during the activities.

Saying, “YOU SHOULD DO THIS TO BE SUCCESSFUL” will do nothing but help your pride, if we keep in mind all the components that influence your physical performance, considering normal atmospheric conditions as well as altitude sickness. We cannot say that there is a “magic recipe” to turn us into athletes or climbers in one day, nor a recipe that will garranty success in whatever form.

Therefore, not one of the following will be in the same physical condition: an adolescent, an adult, an elderly person, someone that does not incorporate physical activities into his/her daily life, one that has not been active in the past few years, and one that lives an active lifestyle and regularly works out. It is logical and necessary to understand that if you are currently unactive you will have to put more energy into getting into shape than those who are active, which will only take a couple of months.

For very few people, is this physical activity not recommended. On the contrary, this can help treat many kinds of illnesses. Even so, we always recommend having a general medical check-up with a specialist, preferribly in sports medicine, in order to evaluate your health status before starting whatever type of training, to detect and/or avoid possible risks related to physical activity or training.

Here we develop some points to consider when planning your training shcedule, when looking for the best physical condition:

Training session tip

ALWAYS start your training with a general warm-up and finish with a gradual cool-down.

General training tips

• It will be helpful in each and every session to do a good number of exercizes to strengthen the abdominal muscles, and even more with the spine and lumbars.
• Train with your bike, fast-paced walks, jogging, skiing, and whatever else will allow you to build up an aerobic endurance (climb stairs, run small hills and longer ones, and progressively steeper ones).
• To make sure that you are training in the aerobic zone, you should monitor your heart rate and try to maintain it for as long as possible while you’re exercizing, between 70% and 80% of your theoretical maximum heart rate (TMHR). To estimate the TMHR you should subtract 220 from your age. For example if you are 35 years old: TMHR = 220 – 35 = 185 bpm ; then you take 70% and 80% of this value, and you find that you should work between 130 bpm and 148 bpm.
• Try to vary your exercizes so that your body will not get used to just one type of exercize.
• Work to develop strength (especially in the lower body), starting with your own body weight and then continuing with other weights (free weights, resistence machines).

With free weights

• Put weights on your ankles (one pound at first and gradually increase them until you hit two pounds), simulating the weight of your steps that you will take on the hike.
• Take long hikes (4 to 6 hours) carrying a hiking pack. Start with a light load, 10 to 20 pounds approximately, and increase it gradually until you reach 60 pounds.

Tips for weights

• NEVER run or jog, only walk quickly while wearing the ankle weights or backpack.
• When training, always do as much as you’re able to do, going on hikes that take up the whole day or longer.

Psychologically

Do not forget the psychological aspect. Remember that in high altitudes we must re-accostom ourselves to the new conditions, and things like being in a bad mood, being uncomfortable, or getting headaches, should not surprize us. You should visualize yourself overcoming those inconveniences and taking on a new attitude with yourself, your fellow group members, and your guide, who will have the last say in your final ascent, the voyage, and going down.

Nutrition

This aspect should not be thrown aside, considering your training as well as the actual trip. In this section we can say that it would be helpful to provide our body with a good amount of carbohydrates.

The best sources for this are in pastas and vegetables. For more information, ask a nutritionist about the daily requirements needed, according to your training schedule.

Teacher Cesar A. Mochi