First, the characteristics of mountain climbing:
(1) There is no formal venue and fixed audience;
(2) The environment is very different from daily life, and it has a long duration;
(3) Equipment and equipment require specialization and diversification;
(4) Many subjective and objective accidents;
(5) Large physiological load, large amount of exercise, and long exercise time;
(6) Training can only take simulation training;
(7) High requirements for psychological quality;
(8) rigorous organization, careful preparation, and rich experience are required.
Second, the requirements for the climber's physical fitness:
Climbers spend seven to eight hours on low altitude oxygen-deficient mountains almost every day during a tens of days of concentration.
The climbers face various ice, snow, and rocky terrains such as steep slopes, cliffs, and cracks, and constantly perform various technical operations such as climbing, descent, protection, and rescue. This requires that climbers must have good qualities in endurance, strength, agility, balance, and psychology.
The air in the high mountain areas is thin, and the oxygen content is significantly reduced. This leads to an increase in the body's respiratory and circulatory system load, obstacles to nerve activity, decreased secretion of digestive juices, and decreased motility of gastric motility. Therefore, when low-altitude residents reach an area around 3,000 meters above sea level, they begin to experience signs of respiratory rate and heart rate acceleration, fatigue, headache, dizziness, insomnia or drowsiness, loss of thinking and memory, indigestion, and loss of appetite. When the mountaineer reaches an altitude of 6,000 to 7,000 meters, the above phenomenon will occur in varying degrees. In order to make mountaineers more adaptable when they are active in high mountains and to overcome the physiologically adverse effects of oxygen deficiency, measures must be taken in various aspects. For example, when selecting players, it is necessary to select those with no organic diseases and functional diseases and normal visceral function; during active activities in the mountains, special active fitness training should be organized to establish a strict medical supervision system; pay attention to physical fitness and high mountains Adaptability in both aspects of training.
Third, physical training:
1. Task: Strengthen the training of cardiopulmonary function and strengthen the training of upper limbs, lower limbs and lumbar abdomen strength.
2. Description: Strengthen physical fitness through systematic and effective training methods. Everyone can strengthen the relatively weak part according to their own situation
3, training arrangements:
(1) The first stage: From April 1 to April 8, train 1 hour a day.
Uniform running 3000 meters, within 20 minutes, the highest pulse 120 to 140 times / minute.
Running steps, 70 levels, 10 times each time, about 3 minutes each time;
Rafts (踮 tiptoes), 20 to 30 times/group, 5 groups;
Push-ups, 15 to 20/group, 5 groups; or pull-ups, 10 to 15/group, 5 groups.
(2) Second stage: From April 8 to 7 days before departure, train 1.5 + 0.5 hours per day.
Running at a constant speed of 5,000 meters, within 30 minutes, the highest pulse of 150 beats/minute; or jogging in the mountains, the slope is about 40-50 degrees, the distance of the slope is longer, uphill running, downhill walking, the highest pulse is 160 beats/minute;
Running stairs, 100, each 10, about 3 minutes each;
Rafts (toes), 10 kg weight, 20 to 30 times/group, 5 groups;
Lower jaw, weight 10 ~ 15 kg, 10 ~ 15 times / group, 5 groups;
Push-ups, 15 to 20/group, 5 groups; or pull-ups, 10 to 15/group, 5 groups;
Sit-ups, 40 to 50/group, 5 groups.
(3) Stage 3: Departure 7 days before departure. Train 1 hour each day.
Uniform running 3000 meters, within 30 minutes, the highest pulse 130 times / minute;
Running steps, 100 levels, 5 times each time, about 5 minutes each time;
Rafts (踮 tiptoe), 20 to 30 times/group, 3 groups;
Lower jaw, 10 to 15 times/group, 3 groups;
Sit-ups, 30/group, 3 groups.
(4) Each stage is loaded with weights once a week. The last time is at the latest 5 days before departure:
20 kilograms for men and 10 to 15 kilograms for women.
Fourth, physical fitness test:
The physical training of mountaineers should focus on endurance, strength, dexterity, balance and psychological aspects. For a mountaineer who maintains normal training, his physical fitness can refer to the following representative indicators:
Vital capacity (in milliliters) = 70 to 80 x body weight (kg)
Grip strength (in kilograms) = 0.8 to 0.9 x body weight (kg)
Pull-ups in a row: 20 to 25 single-leg squats Continuously: 40 to 60 times
10000 meters run: 36~45 minutes
V. Precautions:
(1), training arrangements pay attention to gradual and orderly progress.
(2), daily exercise attention to the combination of movement and upper and lower limbs.
(3) Appropriately focus on strengthening weaker aspects based on personal physical conditions.
(4) Pay attention to balanced diet and adequate sleep.
(1) There is no formal venue and fixed audience;
(2) The environment is very different from daily life, and it has a long duration;
(3) Equipment and equipment require specialization and diversification;
(4) Many subjective and objective accidents;
(5) Large physiological load, large amount of exercise, and long exercise time;
(6) Training can only take simulation training;
(7) High requirements for psychological quality;
(8) rigorous organization, careful preparation, and rich experience are required.
Second, the requirements for the climber's physical fitness:
Climbers spend seven to eight hours on low altitude oxygen-deficient mountains almost every day during a tens of days of concentration.
The climbers face various ice, snow, and rocky terrains such as steep slopes, cliffs, and cracks, and constantly perform various technical operations such as climbing, descent, protection, and rescue. This requires that climbers must have good qualities in endurance, strength, agility, balance, and psychology.
The air in the high mountain areas is thin, and the oxygen content is significantly reduced. This leads to an increase in the body's respiratory and circulatory system load, obstacles to nerve activity, decreased secretion of digestive juices, and decreased motility of gastric motility. Therefore, when low-altitude residents reach an area around 3,000 meters above sea level, they begin to experience signs of respiratory rate and heart rate acceleration, fatigue, headache, dizziness, insomnia or drowsiness, loss of thinking and memory, indigestion, and loss of appetite. When the mountaineer reaches an altitude of 6,000 to 7,000 meters, the above phenomenon will occur in varying degrees. In order to make mountaineers more adaptable when they are active in high mountains and to overcome the physiologically adverse effects of oxygen deficiency, measures must be taken in various aspects. For example, when selecting players, it is necessary to select those with no organic diseases and functional diseases and normal visceral function; during active activities in the mountains, special active fitness training should be organized to establish a strict medical supervision system; pay attention to physical fitness and high mountains Adaptability in both aspects of training.
Third, physical training:
1. Task: Strengthen the training of cardiopulmonary function and strengthen the training of upper limbs, lower limbs and lumbar abdomen strength.
2. Description: Strengthen physical fitness through systematic and effective training methods. Everyone can strengthen the relatively weak part according to their own situation
3, training arrangements:
(1) The first stage: From April 1 to April 8, train 1 hour a day.
Uniform running 3000 meters, within 20 minutes, the highest pulse 120 to 140 times / minute.
Running steps, 70 levels, 10 times each time, about 3 minutes each time;
Rafts (踮 tiptoes), 20 to 30 times/group, 5 groups;
Push-ups, 15 to 20/group, 5 groups; or pull-ups, 10 to 15/group, 5 groups.
(2) Second stage: From April 8 to 7 days before departure, train 1.5 + 0.5 hours per day.
Running at a constant speed of 5,000 meters, within 30 minutes, the highest pulse of 150 beats/minute; or jogging in the mountains, the slope is about 40-50 degrees, the distance of the slope is longer, uphill running, downhill walking, the highest pulse is 160 beats/minute;
Running stairs, 100, each 10, about 3 minutes each;
Rafts (toes), 10 kg weight, 20 to 30 times/group, 5 groups;
Lower jaw, weight 10 ~ 15 kg, 10 ~ 15 times / group, 5 groups;
Push-ups, 15 to 20/group, 5 groups; or pull-ups, 10 to 15/group, 5 groups;
Sit-ups, 40 to 50/group, 5 groups.
(3) Stage 3: Departure 7 days before departure. Train 1 hour each day.
Uniform running 3000 meters, within 30 minutes, the highest pulse 130 times / minute;
Running steps, 100 levels, 5 times each time, about 5 minutes each time;
Rafts (踮 tiptoe), 20 to 30 times/group, 3 groups;
Lower jaw, 10 to 15 times/group, 3 groups;
Sit-ups, 30/group, 3 groups.
(4) Each stage is loaded with weights once a week. The last time is at the latest 5 days before departure:
20 kilograms for men and 10 to 15 kilograms for women.
Fourth, physical fitness test:
The physical training of mountaineers should focus on endurance, strength, dexterity, balance and psychological aspects. For a mountaineer who maintains normal training, his physical fitness can refer to the following representative indicators:
Vital capacity (in milliliters) = 70 to 80 x body weight (kg)
Grip strength (in kilograms) = 0.8 to 0.9 x body weight (kg)
Pull-ups in a row: 20 to 25 single-leg squats Continuously: 40 to 60 times
10000 meters run: 36~45 minutes
V. Precautions:
(1), training arrangements pay attention to gradual and orderly progress.
(2), daily exercise attention to the combination of movement and upper and lower limbs.
(3) Appropriately focus on strengthening weaker aspects based on personal physical conditions.
(4) Pay attention to balanced diet and adequate sleep.
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