Disclaimer
My data presented in my training page is based on what had been successful for me in order to not get injured and to experience a successful and enjoyable hiking or trekking or climbing adventure.
I am not a doctor. You must consult your doctor if you plan to use training techniques that worked for me. I do not assume and therefore disclaim all responsibility to any party for loss, damage, injury or disruption caused by the information contained in this page.
How do I train?
Trekking, mountaineering and hiking is a sport of endurance. The training itself must be sport-specific.
Warming up is necessary as a first step prior to commencing any training or exercise.
Why warm up before training or doing any sort of stretch?
As quoted by Brad Walker, commonly referred to as 'Stretching Guru' "trying to stretch muscles that are not warm is like trying to stretch old,dry rubber bands: they can snap".
Warming up is so important because it facilitates the elevation of body core temperature and muscle temperature of the body.
The appropriate warm-up exercises increase heart rate and breathing rate (Zone 1) and improve the delivery of oxygen and nutrients to contracting muscles.
Light physical activity should be included in the warm-up exercise and can be achieved for 10 minutes with mild sweating.
Heart Rate Zones
There are 5 zones of heart rate. They are measured in a certain percentage of maximum heart rate (MHR). The MHR is the highest beats your heart can pump blood out in 1 minute.
There are a few ways to determine the maximum heart rate zone.
The 220 minus your age rule is one of the common one you would find over internet.
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​​​​​​The reason to train in heart rate zones is that hearts get stronger and better with training. It can expel more blood with every beat, so it doesn't need to work as hard to send oxygen and nutrient-dense blood throughout your system.
But we are all different on a fitness level.
The one which I use is through the following steps
First, warm up thoroughly. Then sprint as fast as possible for 10 minutes, giving it everything for the last 30 seconds.
Repeat this test one or two additional times (with rest days in between) and calculate your true MHR using the average result.
You should be well-rested, well hydrated, well fed and feeling good coming into the tests.
Once you've determined your MHR, split your heart rate into training zones to help you attain goals.
My training goal is 60% Zone 2, 30% Zone 3, 3% Zone 4 and 2% Zone 5.
