Friday, June 24, 2011

PHYSICAL PREPARATION

Aerobic exercises are the most important aspect of preparation for trekkers to develop or maintain stamina / fitness level.The exercises involves a lot of repeated movement using light weights to create general fitness, speed and agility.

HOW FIT:

Fitness / Stamina level can be measured and developed by doing active sport,or by simple footing mode such stepping on and off a box / stair or step.The step should be about 20 cm high to avoid excessive discomfort and breathlessness.Place the entire foot flat on the step each time, with the foot flat on the ground about 24 step-ups per minute for three minutes,rest for 30 second and take pulse at the wrist.Count the beats per minute, read off your fitness rating on below chart below:


>THE CHART OF BEATS PER MINUTE AFTER EXERCISE
>THE CHART BEATS PER MINUTE AT REST


The fitter you are, the stronger your heart will be.A fit heart pumps slower, but more efficiently than an unfit one. The heart of children,women, and old people beat faster than those of young adult males.

When taken before getting up in the morning ( Beat per minute at rest ), the pulse can be an accurate measure fitness-the base rate.The chart above (Beat per minute after exercise) shows the time taken for pulse to return to normal after exercise, such as the step test above.The fitter you are, the quicker your heart will recover.

Before exercising you should always stretch gently and mobilize every part of your body, starting at top and working down.Never"bounce" against any resistance.It is just as important to stretch after exercise.

HOW LONG:

To develop stamina /  fitness level, regular exercises such as jogging 3 - 5 time are generally required. Develop the intensity of the exercise gradually.

OTHER:

What ever active sport mode you like to do, you must enjoy it or get fun with it, and don't forget to not do overtraining.Each people is different due to actual stamina, experiences,and body proportion.Overweight person may not recommended to do jogging but walking and swimming for example.For your accurate training plan, it is suggested to consult to relevant physician / sport instructor.

ADDITIONAL NOTE:

Specially posted to help any outdoor traveler / trekker / hiker / climber to do physical preparation prior to trekking - hiking trip.As other outdoor adventure trip, fitter you are the more enjoyment and experiences will be.



 

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