10 Tips to Climb the Mountain so you don't get tired quickly

Most beginner climbers complain of being tired of climbing time. The long journey & steep terrain makes the climber's body quickly tired. Symptoms of fatigue they experience, including: feet feel heavy, weak body, walking and shoulder pain. Actually, they do not want to be a burden to their entourage, but the conditions are indeed not supportive. If the situation was forced, novice climbers will lose motivation to reach zenit. In extreme problems, beginner climbers who force themselves can get sick from fatigue and cold. As a result, the climbing team needed the donation of the SAR team to evacuate the victims.

Here we provide a solution, which is how to climb the mountain so as not to get tired easily. We will various climbing techniques for beginners to successfully achieve zenit. That way, beginner climbers are better prepared to face the climbing terrain and not easily tired. Here are 10 tips for climbing the mountain so that you don't get tired quickly:

For more details, see the full discussion from Napaktilas below. Do physical exercise before climbing the mountain.

How to climb the mountain so as not to get tired quickly the first is to have a fit and strong physique. Physical fitness is a mystery mistake of climbers who can walk far without feeling tired. If it is like a motorcycle, the fit climber has a motorcycle engine that is always primed with a large CC. So, he can go fast and not easily tired.

You are also able to get a fit physique. The condition is that you must practice. At least, you need physical exercise for 2 weeks before going up the mountain. Here's the portion of the exercise:

  • Days 1-3: Every day, do a 1 km jog using a relaxing rhythm, continue using 10x push ups, 10x sit ups, 10x squat jumps.
  • Days 4-6: Every day, do jogging 2.4 km, continue using burpees (squat thrust) 30x.
  • Day 7: Rest.
  • Days 8-10: Every day, do a 5 km jog, continue with stretching the body to get flexibility. You can stretch like a martial artist or imitate yoga movements. Focus on joint flexibility.
  • Days 11-13: Swim 500m, continue using 50x burpees (squat thrust) exercises.
  • Day 14: Rest. After resting for three-five days, please start the climb.

The core according to this exercise is an increase in stamina, breath resistance & muscle flexibility. You need to train all the joints of the body, because when climbing almost all the muscles in the body will work.

If you don't have a poly moment, there is one sport that can increase fitness using exercises at home. The name of the sport is The RKC Deep Six Kettlebell Workout. This sport uses a load in the form of heavy metals called kettlebells.

  • For women, please use 12 kg of kettlebells.
  • For men, please use 24 kg of kettlebells.

The RKC Deep Six Kettlebell Workout has only 6 moves. RKC Deep Six Movement: Swing (5x), Snatch (5x), Clean & press (5x), Front squat (5x), Turkish Get up (1x). Repeat according to the right hand and continue to the left hand. A total of 6 times changed hands. The length of this exercise is about 10-20 minutes per day. Within 2 weeks your physical fitness will improve greatly. For more details, please see this RKS Deep Six movement video.

Note: Physical exercise will definitely require extra energy. You have to eat food that contains high protein. Eggs, chicken meat, nuts, vegetables, etc. The more nutritious the food you eat, the better the results according to your practice.

two. Climb using a steady speed and rhythm

Climbing is not a short distance (sprint), climbing is like running a marathon. You need to get your own speed & rhythm so that you don't get tired easily. This is because your physical condition is not the same as the physical requirements of others. The length of your footsteps is out of sync using the range of other people's feet.

In order not to get tired quickly, climb with a steady speed and rhythm. One breath for three steps, the next breath for the next three steps. You can adjust the suitability of the number of steps and breath rhythm according to terrain conditions. But, we remind you again! Consistency is important. If you are comfortable using three steps of inhaling and three steps of exhalation, yes consistently use the earlier. If you need to calculate, the goal is to get used to it.

Later, you will meet on the condition of the depleted breath. When the breath begins to hunt, take a short break to regulate the breath. This is because the body's metabolism has gone up and the heart begins to beat fast. If that's the case, pause to catch your breath, if you've returned calmly continue to travel.

There are 3 components to creating a steady climbing speed rhythm:

  • First, step. Select a mini step only. The goal is to keep the permanent body position upright. So, carrier bags do not overload the knees when going up or down the mountain.
  • Second, the strategy of regulating the breath. For beginners, get used to using a three-step breath budget. So, three steps inhale slowly, the next 3 steps exhale slowly. Do it using consistent.
  • Third, physical fitness. Fit people tend to have healthy lungs and hearts. He is not easily tired because he is trained. So, when climbing the mountain, he will get a steady speed and rhythm in an outdated period of time.
3. Rest for a while when the breath is unstable and the heart rate is too fast

Resting in between climbing activities is crucial. Regular rest use can maintain a climbing rhythm. In between breaks, you can eat, drink and joke with your friends.

There are 2 types of rest when climbing a mountain:

  • Full rest. A full break is to stop the climbing troupe at a post or flat location to rest themselves in a long time. Usually climbers will immediately prepare cooking utensils or set up tents.
  • Rest for a while. A short break is a break on the sidelines of the climb to recuperate. Usually, fit climbers are relatively rested five-10 min to travel 1 hour up the mountain. Do not rest for a long time in this phase, because the body muscles will go home in the rest phase and climbers are able to get cold.

We recommend taking a break of 30-60 seconds when the breath begins to hunt. If you feel like you're starting to grumble, find flat ground and rest for a while to regulate your breath. Make sure your heart rate returns to normal before you start your journey back.

If you have been climbing for 1 hour traveling, please take a break in the sloping land or the nearest post. Please eat or drink to replenish energy. If you sit down, you should straighten your legs. So that the blood flow in the legs is smooth. So, you don't have cramps. Do not squat or hold your knees. It motivates yourself to be lazy to the mountain zenit.

If the physical condition is sick, or already wants to rest more based on 10 min, immediately find a shelter or set up a tent. Because it does not move more according to 10 min the body will become cold. Get used to climbing with short steps consistently

Tips to climb the mountain so that you don't get tired quickly next is to step using small steps consistently. At the beginning of the discussion we already mentioned that climbing a mountain is like a person running a marathon. So, you can take the technique of marathon runner athletes to climb mountains. For example, breathing techniques, self-affirmation techniques & running techniques of marathon athletes.

In this chapter we will discuss running techniques only. There are several norms of marathon athletes that you can adopt to climb mountains:

  • Marathon athletes always run at short strides consistently.
  • Footrest wears all the soles of the feet (not the toes).
  • The core position of the body is always sturdy.
  • The view of focusing forward not to the feet.
  • Never lift your feet too high.
  • Always maintain the equilibrium of the body when stepping.
  • Marathon athletes always stretch all over the body before and after running.
  • You can apply this norm while climbing the mountain. By applying it consistently, you will not get tired easily. Get used to standing using the entire sole of the foot, not the toe

    The mistake of beginner climbers who complain of getting tired quickly is the wrong way to stand. Beginner climbers always from the inside determine the footing of the climbing time, according to them it is a challenge. In fact, if the ground or their stepping stone is too mini, they will stand on the toe. This creates calf muscles and thighs quickly tired.

    The solution, get used to looking for a wide foothold. And make sure you stand on all the soles of your feet. Thrust according to the footing of the entire soles of the original foot based on skeletal muscles of the body, so, you will not get tired easily. This sounds like a trivial thing, doesn't it? But, novice climbers often make this fundamental mistake.

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