5 Physical exercises that need to be done before climbing the mountain

Mountain climbing is an activity that includes walking in the forest with a load of 18 kg. Some of the effects you will experience when climbing a mountain include back pain, shaking thigh muscles, and burning lungs. However, with prior preparation, you will feel many benefits when climbing, such as having a lot of energy, being more fit, as well as avoiding stiffness and the various negative effects that have been described above.

Apart from physical preparation, preparation regarding site conditions is also important. You have to prepare many things for your own safety when climbing, such as weather conditions at the location, climbing distance, and others. Let's take a look at the various preparations before climbing the following mountain!

Physical preparation before climbing the mountain

So that you get used to climbing 8 km of mountains, do the exercise by walking for about 30-40 minutes on an inclined plane, for 3 days a week. On the fourth day, do the same and look for hilly areas. Increase the workout until you can increase the ⅔ of the previous distance.

You need to build balance, flexibility, and strength in your legs and back muscles to get through the trail. This exercise can also help you strengthen your back and shoulders for carrying a backpack. For each of the first four exercises, do 1-3 sets of 8-12 reps each, 2 or 3 days a week. Here's what to do:

1. One leg squat (target: front and back thighs, and buttocks)

Place your left arm against the wall with your left leg resting for balance. Bend your right leg back and maintain an upright posture while lowering your body to the floor slowly by bending your left knee. Watch your left foot, not letting the knee extend beyond the toes. Hold, then slowly stand back up. Repeat with opposite leg.

2. Step-up / step down (target: front and back thighs, buttocks, and calves)

Place your left foot on a ladder or step with a height of 20-30 cm. Next, step your right foot until it is parallel to your left leg. Lower your left leg and then your right leg. If this is too easy for you, do it by holding dumbell next to your body.

3.Shrugs (target: shoulders and upper back)

Hold on dumbell beside your body and stand shoulder-width apart. Without moving your arms, raise your shoulders toward your ears. Hold, then slowly lower it.

4. Back extension (target: lower back)

Position yourself lying on your stomach with your arms folded and your hands under your chin. Keeping your feet and hips on the floor, lift your chin and chest about 8 cm to 12 cm. Hold, then slowly come back down again.

5.Figure 4 stretch (target: hamstrings, buttocks, and back)

Sit on the floor while extending your right leg forward. Bend your left knee, and rest the sole of your left foot on your right thigh. Lean forward until your hand reaches your right ankle. Keep your back straight to stretch your legs and back. Hold for 30 seconds, then switch sides. Do 1-3 stretches on each side.

Preparation of the climbing location

Once you are ready to climb the mountain, follow these guidelines to stay safe and comfortable while climbing:

1. Check the weather.
2. Bring essential items, such as navigation equipment, sunscreen, change of clothes, lighting, first aid kit (bandages, alcohol, adhesives, antibiotics, anti-inflammatory, antihistamines, non-latex gloves, eye drops, business cards or any climber's information, tweezers, pen for allergies, spray for bears, equipment for snake bites, and personal medicine), fire-making tools, utensils, food, drinking water, and emergency shelter (blankets, tarpaulins and trash bags).
3. Use special clothes to climb mountains.
4. Always be on high alert (such as paying attention to the position of the sun, stopping when tired, and caring for any sore or injured parts of the body).
5. Inform your family's route and travel map.
6. Maintain personal safety (don't touch any plants you don't know about, and learn different ways to deal with wild animals).
7. Keep manner during the hike (do not litter, speak harshly, and destroy nature).

Prepare all of the things that have been described above to ensure your own safety, because not a few people have had accidents while climbing the mountain. In fact, many died from running out of oxygen, recurrence of illness, getting lost, to lack of food, cold, and so on. Register with the officer at the foot of the mountain about the route you are taking, so that if you experience an emergency, the officer can help you.

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