Many mountain friends have suffered different degrees of injury due to excessive weight-bearing training, such as joint injury, ligament, tendon or muscle strain.

crowd

A, mountaineers ~ take weight-bearing training as a training means to prepare for mountaineering or exploration in harsh environment;

B, those who seek pleasure in suffering ~ have no training purpose, and mainly take pleasure in self-abuse;

C, show off ~ heavy load training becomes a kind of show off capital different from others;

D. blind followers.

To Alpine Climbers —— Weight Training as a Training Method

(1), the quality requirements of mountaineering outdoor activities for people (personal opinion):

Physical fitness includes physical strength, endurance, bearing capacity, balance ability, reaction speed and so on. It is the guarantee for the normal development of other qualities.

Skills ~ including basic walking skills, basic outdoor survival skills, skills to deal with technical problems and so on. This is the basis for dealing with the most dangerous sections.

Experience ~ includes the basic outdoor common sense accumulated from personal experience and a full understanding of different external environments. It is the basis for obtaining correct judgment.

Judgment requires not only experience, but also a comprehensive and broad vision. Sometimes, quitting is not necessarily a bad thing.

Psychological quality ~ includes stable style, good mentality and psychological preparation for emergencies. Especially in difficult or critical situations, having good psychological quality can effectively face difficulties, solve problems and avoid greater dangers.

Cooperation ~ includes interpersonal communication ability, team consciousness, and the ability to overcome difficulties effectively through cooperation.

Physical strength is a necessary part of the quality of outdoor mountaineering enthusiasts, but it is only a part. Moreover, further, weight training is just a way to exercise physical strength.

(2), the role of weight training:

Weight-bearing training can make people-improve bearing capacity, enhance cardiopulmonary function and strengthen the bearing capacity of each joint.

For mountain friends who have a high altitude climbing plan, weight-bearing training can be used as a simulation training method to effectively improve their ability in low altitude environment.

From this perspective, weight-bearing training is not for training, but a part of scientific training, which is more a means than an end.

③ Several misunderstandings:

A, weight-bearing marching is the only means-weight-bearing training is indispensable, but through the accumulation of previous experience and the development of sports medicine, many effective training methods have been summarized (discussed in another article later), which should be treated comprehensively;

B, the heavier the burden, the better the effect;

C, the faster you walk, the better the effect;

D, not ready to start the activity directly, afraid of being laughed at;

E, injury is inevitable, it doesn't matter.

④ Basic elements:

As a non-professional athlete, every mountaineer has his own daily affairs, such as insufficient nutrition, lack of rest and mental fatigue, which are more or less inevitable. If you plan to take mountaineering outdoor activities as a long-term hobby, while realizing that this activity is full of dangers and may pay a relatively high price, you should also try to reduce unnecessary injuries in details.

⑤ Several principles of weight-bearing training:

It varies from person to person ~ to achieve the purpose of training, it is not absolute that the greater the load, the harder the journey and the better the effect. Theoretically, there is a saying that the negative weight does not exceed 1/3 of the individual's weight, but it is best to find a suitable weight to adjust according to the individual's situation.

Step by step ~ avoid sudden increase in load, the body's adaptation mechanism is gradually completed, and it is forbidden to reach full load in the first few times.

The distinction between negative weights should be adjusted according to different line arrangements and weather conditions. Generally, in the extremely hot season, or especially difficult routes, the weight should be relatively reduced.

Scientific training ~ In order to achieve effective training effect, we can understand the changes before and after training by measuring some physiological data of the body, and make a comparative analysis, so as to scientifically improve personal ability.

Equipment & Skills ~ When the load is heavy, you should choose a backpack with good system to avoid unnecessary injuries to your shoulders, waist and back. Learn packing skills, for example, the center of gravity should be slightly higher when going up the mountain and lower when going down the mountain. Pay attention to the smooth movement of the center of gravity on the road section that needs to pass in a special posture. Wait a minute.

6. Preparation and recovery of weight-bearing training:

Before the zipper starts, you should do some preparatory activities so that the joints, muscles and ligaments can be well warmed up and fully exercised.

After the activity, you can simply massage yourself for the parts with heavy load, such as knees, lumbar vertebrae and scapula. If conditions permit, it can be soaked in hot water. Or more "corrupt", please massage.

People who seek happiness in suffering-when the burden becomes a kind of happiness.

Aside from the weight-bearing training as a training, many mountain friends have experienced some happiness when they are extremely tired. And addictive.

In this regard, I have only one simple sentence-simple happiness, plus a little self-maintenance, just like a good jeep, it will break down after driving for a few miles. If it is well maintained, it can drive to the horizon.

There are still many landscapes in front of life.

show off

Load-bearing is not the only standard, let alone a label-I have the ability to compete with the villagers in Emei Mountain.

To blind followers

It is unnecessary to recognize the nature of outdoor mountaineering and blindly pursue negative weight and negative speed. Shan Ye has much to offer. Open your eyes and find your own fun.