Mountain climbing is an activity that includes walking in the forest carrying a load of up to 18 kg. Some of the effects that will be felt when climbing a mountain include back pain, trembling thigh muscles, and burning lungs. However, with advanced preparation, you will experience many benefits when climbing, such as having a lot of energy, being fitter, as well as avoiding stiffness and various negative effects that have been described above.
In addition to physical preparation, preparation regarding site conditions is also important. You have to prepare many things for your own safety when climbing, such as weather conditions at the location, climbing distance, and others. Let’s take a look at the various preparations before climbing the following mountain!
Physical preparation before climbing the mountain
So that you get used to climbing the 8 km long mountain, do the exercise by walking about 30-40 minutes on an incline, 3 days a week. On the fourth day, do the same and look for hilly areas. Increase the exercise until you can add of the previous distance.
You’ll need to build balance, flexibility, and strength in your legs and back muscles to get through the trail. This exercise can also help you strengthen your back and shoulders for carrying a backpack. For each of the first four exercises, do 1-3 sets of 8-12 reps each, 2 or 3 days a week. Here are the exercises to do:
1. One leg squats (targets: quads and hamstrings, and buttocks)
Rest your left arm against the wall resting on your left leg for balance. Bend your right leg back and maintain an upright posture while lowering your body slowly to the floor by bending your left knee. Watch your left foot, don’t let your knee extend beyond your toes. Hold, then slowly stand back up. Repeat with the opposite leg.
2. Step-up/step down (target: quads and back, buttocks, and calves)
Place your left foot on the stairs or steps with a height of 20-30 cm. Next, step your right foot until it is parallel to your left foot. Lower your left leg and then follow with your right leg. If this is too easy for you, do it holding dumbbells by your side.
3. Shrug (target: shoulders and upper back)
Hold dumbbells at your sides and stand shoulder-width apart. Without moving your arms, lift your shoulders toward your ears. Hold, then lower slowly.
4. Back extension (target: lower back)
Position yourself lying face down with your arms folded and your hands under your chin. Keeping your feet and hips on the floor, lift your chin and chest about 8 cm to 12 cm. Hold, then slowly come back down again.
5. Figure-4 stretch (targets: hamstrings, buttocks, and back)
Sit on the floor while extending your right leg forward. Bend your left knee, and rest the sole of your left foot on your right thigh. Lean forward until your hand reaches your right ankle. Keep your back straight to stretch your legs and back. Hold for 30 seconds, then switch sides. Do 1-3 stretches on each side.