The gorgeous frames and outdoor adventures have met a halt. The pandemic has affected every adventure enthusiast in the parameters of the house. There are far-reaching effects and concerns on the outdoor sector.
The outdoor sector as a non-essential sector has experienced operational uncertainties. There are high-level containment measures taken still, it has not met a positive end.
Amidst this halt, there are signs of positivity though. These times can be mentally draining for active adventure enthusiasts.
Our movements are experiencing restrictions till our house. During this time, the pandemic opens the door of maintaining fitness from home.
The new normal demands fitness until the situations are safe, from the home. This consists of simple training, exercises, and a proper schedule from home.
The advantages will come knocking when you will go on an outdoor adventure after a long break. The highlight of this article is high altitude mountain and rock climbing.
High Altitude Mountain climbing and Rock climbing:
Mountain climbing attracts many adventure enthusiasts with its exhilarating trekking and beautiful frames. High-altitude mountain climbing may be challenging but it leads to beautiful destinations.
Though, there are some challenges like low barometric pressure and low oxygen level. This increases the importance of training as the mountaineer will experience some sicknesses.
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Rock climbing has received a lot of popularity and attracted many adventure enthusiasts. The tactics and new technology introduce in it have expanded it in varied directions. You can see climbing explorers measuring earth for untouched stones.
Rock climbing has many forms, giving a tinge of adventure in all. It can be free climbing or bouldering. Rock climbing requires a great amount of physical and psychological training. The tactics of rock climbing need a calm mind together.
Outdoor adventures are exhilarating but need a lot of training. Here are some of the answers to your questions about how to train for rock climbing at home? and how to train for high altitude?
Cardiovascular exercises are a must in training for high altitude. You can start with a power skip and mountain climber twist. Plank Jack and Butt kick will help you work on your fitness. Plank to knee tap will give a good form and Jumping Jack will help you warm up.
Tuck Jump and Diver’s push up will make good training. Hops to push-up will build upon the core and a Classic Burpee would be a great pick too. Squat jump and Plyometric push-up will make a good advanced workout. Triceps push-up and box jump will make good mountaineering training at home.
Interval training for mountaineering will prepare your cardiovascular base. It will also prepare you to climb at a high altitude.
The best training for rock climbing is running, which will pull you out of your comfort zone. Cycling or training on a cross-trainer machine will make a better workout too. Intervals can include anaerobic exercises like sprints. This will make the workout enjoyable and challenging too.
Endurance is an area of great importance for every mountaineer. This can be through distance cycling, running, and aerobics classes. Another way to increase is the inclusion of interval training.
Endurance training is difficult during this time for rock climbing. So you can train through exercises like Pull-up and Dead Hangs.
Bodyweight training is great Mountain Climbing training, to begin with. The mountaineering training at home consists of dips, squats, lunges, and pull-ups. Once accustomed to the weight, you can add some extra weight.
A weighted vest or loaded pack on the back is enough for it too. Some other suggested training are front squats, bench press, and deadlifts.
Yoga and stretching:
Yoga and stretching will give help with body awareness, balance, and flexibility. Some of the yoga poses that will help you are, Bitilasana and Marjaryasana. Adho Mukha Svanasana, Uttanasana, Vrkasana, Malasana, and Paripurna Navasana are other choices too.
Paschimottanasana, Uttana Shishosana, Bhujangasana, Supta Matsyendrasana, and Savasana will help to build flexibility. Apart from them, Pranayama is a must for regulating the breath and calming the mind down.
The scenic beauty of high altitude combines with thin air. One of the best technique is deep breathing as the oxygen is at a lower rate at high altitude.
This slow down breathing rate will help you take combat decreased intake of oxygen. You need to practice slow and deep breathing, and until the stomach expands. Increased activity can lead to a rapid rate but concentrate on deep inhales.
Another technique is Pressure breathing to exhale more carbon dioxide and avoid overexertion.
It is necessary to build the upper body, lower body, core strength, fingers, and forearms.
Muscle workouts help in developing a general fitness base from exercises at home.
You can start with leg presses, step-downs and step-ups, lunges, planks, squats, and leg raises. These would help to build the core and lower body adding up to fitness. You can then proceed with Shoulder external rotation to a pull-apart exercise. These will prepare you for mountain climbing.
You may proceed with Shoulder internal rotation exercise and a jump squat exercise. Other exercises include Single-leg squat exercise, side plank, lateral pull-down exercise, and push-ups. Bicep curl and bench presses are best for upper body workout. These exercises combine as the best workout for rock climbing.
Forearm and finger workouts are a must for rock climbing to receive that precision. You can practice finger hangs at home with the help of a strong frame. Next would be finger pull-ups after a warm-up.
Finger planks and Pistol squats will be helpful too. Another workout will be, Raised-leg diamond pushups, jumping lunges, and superman push-ups. Some other workout choices are Triceps dips and Incline push-ups, using a chair.
Stemming burnouts, upside-down shoulder press, and stair jumps are best too. The workouts involving finger strengthening should come end with a proper finger massage. Leg paddles, Dorsal raises, squat thrusts, and Reverse wrist curls are suitable too.
Physical fitness is necessary but what else matters is the mindset in trying condition. The climber needs to develop resistance towards all the injuries sustained.
Environmental factors and sleep disturbances all have a major role in mental preparedness. The dehydration and fatigue may lead to the mind playing tricks over you. The best way of avoiding and preparing for it is by challenging yourself during workouts.
Another method is to keep your brain engaged in some activities. It could be counting steps or any other thing. You can use the method to break down climbing into small goals. This gives accomplishment by enjoying the small victories. These things will help you keep motivated and going.
Daily Workout plan:
Day 1: Yoga and Stretching.
Day 2: Cardiovascular exercises.
Day 3: Bodyweight training.
Day 4: Endurance training.
Day 5: Muscle workout.
Day 6: Yoga and Muscle workout.
Day 7: Cardiovascular exercises and Muscle workout.
Covid-19 has laid down a new normal and has opened new doors of fitness. Peaks and challenges are going to stay, but now, training is more important than scaling them. These exercises will help you to be efficient until the conditions are better again.
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