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Physical Conditioning

Physical Conditioning. Freedom of the Hills Chapter 4 Pages 73 to 82. 1. Key Aspects. Find something that is fun for you! Define your goals Lead a 5.9 rock climb? Summit a remote peak in winter? Week long backpack trip? Develop a solid program Consistent and organized

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Physical Conditioning

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  1. Physical Conditioning Freedom of the Hills Chapter 4 Pages 73 to 82 1

  2. Key Aspects • Find something that is fun for you! • Define your goals • Lead a 5.9 rock climb? • Summit a remote peak in winter? • Week long backpack trip? • Develop a solid program • Consistent and organized • Be realistic about the time you have 2

  3. Why Fitness Matters • Can do bigger and better climbs • Prevents injuries • Speed equals safety • Being comfortable versus merely surviving • Having a reserve 3

  4. Fitness Components • Cardiovascular • Muscular Strength • Flexibility • Balance • Adequate Recovery • Rest (active, etc) • Fuel 4

  5. Cardiovascular Training • Activity that primarily trains cardiopulmonary systems • Heart, lungs, circulation • Aerobic • 65 to 85 % of MHR • Mimic activity • Anaerobic • 65% to 95% MHR • Oxygen debt “gasping for air” • Short duration - HIIT • Running, swimming, cycling, etc. 5

  6. Muscular Strength • Specific to activity • Maintain muscle balance • Push/pull, etc • Upper body, lower body, core • Free weights - barbell • Corrects imbalances • Protect against injury 6

  7. Flexibility • Stretching routines - or • Martial Arts • Yoga • Dance • More important as you get older! 7

  8. Recovery and Injury Prevention • Take rest days • Sometimes active rest is better • Watch your tendons and ligaments… • Slower to heal • Pay attention to your body! • Make sure to eat properly • If injured, heal completely 8

  9. Develop a Training Plan • Break it down • By phase: pre-season, in season, post season, off-season • By week: training days separated by rest or active rest days. • Remember your goals: • More strength? Strength train every other day. • More endurance? Build up to low intensity, long duration cardio multiple times a week. • More speed? High intensity interval training a couple times a week. 9

  10. Never Trained? • Actually pretty easy: • Just exercise every other day; anything will help, since you’re not doing anything already. • Just don’t push too hard. You don’t want to injure yourself. • Warm up, build up to heavier exercise. • Possibly stick to lower impact (swimming, cycling, elliptical, etc) until you lose weight so you avoid injury. 10

  11. Training Guidelines • Train Specifically • Train Functionally • No isolation exercises • Increase Gradually • Including warmups! • Include Adequate Recovery Time 11

  12. Bottom Line! • When you are strong and fit – It’s more fun! 12

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