Kit Cpe

Training for high altitude climbs

Sir Edmund Hillary to the weekend warriors, we are always pushing our own personal limits to go farther, faster, taller and, of course, it had been before. Our quest to challenge ourselves is what is so satisfying to climb a peak, running a marathon, or navigate a long distance race. With all these challenges, risks, and no more dangerous than high. The altitude is generally associated extreme conditions, such as the danger of avalanches, hidden crevasses, freezing temperatures, remote locations, and oxygen limited course, and if not planned to cause serious consequences. Whenever you do any hiking or climbing at a height that we always prepare to have the best chance of success if at Mt. Whitney to 14,505 feet or 22,841 feet on Aconcagua Referring to the preparation we are talking about physical training, their equipment needs, and daily routine (the liquids, Pulse oximeter readings, supplements, food consumption and understanding of the signs and symptoms of altitude sickness) on the mountain to optimize your chances of success.

First of all that is high altitude? Altitude can be defined in the following scale: high (8,000 – 12,000 feet), very high (12,000 – 18,000 feet) and extremely high (18,000 + feet). There are no specific factors such as age, sex or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people do not, and some people are more susceptible than others. Most people can climb to 8,000 feet (2,438 meters) with minimal effect.

Your physical preparation is the basis for any mountaineering experience regardless of the general rise. If You want the best chance of reaching the summit of specific training is essential. When the altitude training to continue our programs designed by Mark Twight, the formation of the physical world renowned mountaineer and author of "Climbing extreme: Climbing Light, Fast and High" and focus on various stages of preparation. The training program focuses on several stages with greater intensity than aimed at the right time before departure. The objective the program is to develop strength and resistance to sustained physical capacity for long periods of time as well as increasing your anaerobic threshold (TA) to improve performance at altitude. Stages of training include: building foundation, power training (PT), resistance to cardiovascular strength (CPE) (Increased aerobic capacity), cardiovascular training and resistance training large muscle endurance (EEC) (long-term resistance to a moderate level of physical production), decreasing the rest and at peak hours. Examples of recommended activities include: PT – squats, lunges, step ups, CPE – Mountain bike, up a hill with the load weight, hypoxia anything, EEC – distance running 10 + miles hiking, biking.

Adequate equipment and equipment is essential for success climbing and overall experience. You can be the best person subject to the mountains, but without the proper equipment it never will. If you are traveling alone or with an operator always ask for lists of specific transmission and be sure you have a good understanding of what each element is. I recommend creating a list of all elements needed, specific to your computer, and use that as a guide for packing. His warmth is essential, even with the highest rating for the clothing is recommended to bring hand warmers and feet of the summit push. Prepare your equipment and make sure you have the proper equipment, proper packaging weight, and needs replacement (batteries, protector solar, lip balm, patch kit, lace, hand scale etc) is part of the preparation process. Know your ground and ask your guide until you feel comfortable with your equipment before departure.

His daily routine in the mountain will ensure that they continue to recognize how your body is adjusting to the altitude and provide signals early warning of Acute Mountain Sickness (AMS). Your daily routine should include, food, hydration, supplements, planning and control panel altitude sickness. Your diet plays an important role in the process of acclimatization and nutritional balance is essential to maintain high energy levels. Almost everyone will lose weight altitude, both in fat and lean body tissue as a result of the energy needs of growing 15-50%, with a loss of appetite. The calorie intake should be up 6,000 a day consisting of 400 grams of carbohydrates.

Hydration is the key to reducing the symptoms of AMS and facilitates proper acclimatization. The agency requirements of liquid at an altitude significantly increase and 4-5 liters per day is the recommended daily intake. This is mainly caused by losses water increased from the lungs due to increased ventilation of cold, dry air, exercise, and diuretic effects of altitude alone. Remember to treat all the water in the mountains to avoid Giardia and other bacterial infections.

Supplements, planning, and understanding of the symptoms the AMS to reduce anxiety in the mountains and enable prevention methods to be used instead of reactionary. Specifically, acetazolamide (Diamox) is a drug used to prevent altitude sickness and aid in the acclimatization process. Ginkgo Biloba Supplements include a counter in the herbal extract that increases oxygenation and blood flow. In addition, supplements of resistance, Cytomax and Endurox and may help reduce muscle fatigue and pain. Finally, understanding the symptoms the AMS (nausea, headache, fatigue at rest, slight swelling in the extremities, dizziness) and have a daily routine to reduce these symptoms. It is important to remember most up to include several days in the mountains and is not a race to the above process, but a well planned and disciplined, which begins when you make your commitment the conquest of any peak.

Kevin Jackson is the owner of Southern Land, an elite training and adventure guiding organization in San Diego, California. For more information about their global adventures or corporate development programs in San Diego, call (858) 309-2311 or by e-mail to info@tstadventures.com .

Key points to remember when in Altitude

1

Drink 6.4 liters of water per day and at least one liter every 3 hours

2

Climb high and sleep low – It is recommended not to climb over 1,000 feet per day and a day of rest should incorporate all the gain of 3,000 feet.

3

Eat a diet high in carbohydrates (More than 70% of calories come from carbohydrates) while at altitude. Suggested snacks are raisins and other dried fruits, yogurt covered raisins, banana chips, fruit chews, candy Rubber Laughter, the gummi bears, red licorice and black bars, granola, bagels, toaster pastries, fig bars y.

4

Eat at least one hot meal a day – potatoes, rice, couscous and pasta are often easier to digest.

5

Do not drink unpurified water or melted snow, because the altitude water boils before reaching 212 ° F (100 ° C), the boiling temperature at sea level, must boiled over the 10 minutes required to

About the Author

Kevin Jackson is the owner of The Southern Terrain, an elite adventure training and guiding organization in San Diego, California. To learn more about their global adventures, or corporate development programs in San Diego, call (858) 309-2311 or e-mail at info@tstadventures.com.

 

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