5249000718 12f7c3f169 z The health of the adventurer: the importance of physical preparation

Let’s go with a new chapter of The health of the adventurer. The article prepared by the people of Activa Mente, specialists in health practice, is about the importance of good physical preparation. Attentive.

The importance of physical preparation

Physical preparation is a part that we will always keep in mind before starting an adventure, but the importance we give it will make us really get the benefit we want or not.

Formerly, the training was mostly done with the same practice of the activity to be performed, which was not bad considering that activities such as walking can be practiced every day. But today in the face of increasingly intense challenges (that a simple trekking of about 2 hours) With a good physical preparation you can get many things, not only to enjoy more and better of the activity and its natural environment, but also to prevent future problems and to be over many years doing what we like.

Actually what is intended taking into account the improvement of a person’s physical capacities is to achieve physiological adaptations that make us much more bearable the physical activity that we want to do. To understand it better I would like to differentiate between the person who makes a route between mountains and at 3 hours of leaving and begins to notice tensions, ends the day with much general fatigue in his body and gets up the next day perceiving that he has not recovered from Everything, noting that during the first steps is very heavy and with discomfort in some area of ??his body, And another that makes the same route, walks easily, makes stops, sprints, climbs to the stones to get a good perspective on the photos, ends the day tired but happy for how he has lived the day and, wakes up the next morning with Want to move and get new experiences.

If we improve the capacity of our heart to pump the blood that our muscles need, the resistance of our structures to an overload maintained for several hours in a row, the response of the muscles to the needs that are going out along the activity or how it uses Our body the energy that we are ingesting, we could make that during the adventure that we have chosen we are in fullness of faculties for more time, we obtain a faster recovery and at the same time to prevent injuries that we can leave with the time.

Why we want to prepare

To begin a physical preparation a primordial part is to know for what we want to prepare. For example: It is not the same person who every 2 or 3 weekends makes a march for low and middle mountain area, that in 3 months wants to appear to a mountain raid, or another who is thinking of doing his First 8,000. It could be said that any of these people with such clearly different objectives could benefit from an adequate physical preparation, having basic principles so that what he does is not counterproductive.

The principles that we are going to put next could be applied before any physical effort for which we would like to prepare ourselves, although without forgetting that they are general principles that later would have to adapt to the person, its objective and its possibilities.

1.- Principle of regularity

Keeping the effort with a continuity in time will make us achieve the adaptations we need.

2.- Principle of progression

As the training progresses, increasing the days, repetitions or minutes, etc.

3.- Principle of variability of the load

At the beginning we start with something to move and that we like, and as we get closer to the goal to do things more specific and similar to what will be our challenge.

4.- Principle of adaptation

Adapt the training to the person and not the opposite. Keep in mind at all times how our body is responding, listen to you. If we do not rest well at night, we feel tired during the day, heart rate higher than normal when we wake up in the morning, is a sign that we are not adapting well and probably are “overtraining”.

Examples of errors that could be made

Train to make walking routes with only the bike or running. Although it may seem a similar movement (especially the race) could cause imbalances that could be accentuated in the march.

Train to go faster. Unless we have a good physical base and compete, it is not usually an adequate target since what we usually do is usually based on maintaining an effort for a long enough time.

Have lumbar sciatica and be waiting to be removed to continue going to the mountain. The squeezing of the sciatic nerve already indicates a muscle decompensation that if we do not take it into account and continue to make efforts without being prepared for it, we will be getting more problems in the future, in that area or in others.

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  2. CARLOS dice:

    Correr y montar en bici son los dos deportes más recomendados para prepararte para hacer cosas grandes en monte. Te dan una gran capacidad aeróbica y resistencia. Además de fortalecer los músculos que se emplean al andar. Decir que es un error tiene delito bajo mi punto de vista.

    Esta claro que tampoco hay que descuidar el tren superior, pero con una sesión semanal o dos, suficiente como para hacer tiradas largas con mochila pesada.

  3. Jorge dice:

    Gracias por tu comentario Carlos. Dejamos a la gente de Activa Mente que te contesten, para eso son profesionales de estos temas.

  4. Hola Carlos
    Estamos de acuerdo contigo en que correr y montar en bici son dos deportes muy recomendables, y también en que te dan una gran capacidad aeróbica y resistencia.
    Al hablar en términos de preparación física para rendir mejor, nos reiteramos en que sería un error SÓLO hacer bicicleta o carrera como entrenamiento para hacer rutas andando, ya sea por caminos o por montaña. Hay que tener en cuenta que dentro de la preparación física existe una fase general y otra específica; en esta última es cuando toma mayor importancia el gesto a practicar, es decir, en este caso, el andar por camino, carretera o montaña; pero previamente, debemos asegurarnos de que las diversas partes de nuestro cuerpo van a poder soportar esa carga.

    1º Creemos que es un error pensar que entrenar la capacidad aeróbica y resistencia con un movimiento que no es el que vas a hacer, sería suficiente. Sabemos que la capacidad aeróbica es solo parte del entrenamiento, ya que hay otras capacidades físicas a tener en cuenta para una buena preparación.

    2º Creemos que es un error pensar que los músculos se utilizan de la misma forma en: ir en bicicleta que en andar por un camino, o correr por asfalto que en andar cuesta abajo. Sabemos que son patrones motores diferentes, con una mecánica articular diferente y una necesidad muscular diferente.

    3º Creemos que es un error pensar que movimientos integrados como la carrera o bicicleta, por sí solos no producen desequilibrios musculares. Sabemos que una debilidad en una zona durante estos movimientos se compensaría perfectamente con otra y el desequilibrio no saldría a la luz (en forma de molestias, dolores, calambres) hasta tiempo después. La musculatura del miembro inferior es muy utilizada en ambas modalidades y debemos asegurarnos que nuestros músculos se encuentran lo suficientemente fuertes para evitar sobrecargas en articulaciones como rodillas, evitar torceduras por debilidad en las mismas o en el tobillo. La musculatura del tronco es igualmente fundamental y debe ser entrenada de forma específica igualmente para evitar dolores por malas posturas o movimientos bruscos producidos por desniveles del terreno, por ejemplo.

    4º Creemos que es un error pensar que lo que me ha venido bien a mí (hasta ahora), le va a venir bien a todo el mundo. He estado varias veces en un albergue del Camino de Santiago viendo y tratando a personas con sobrecargas musculares y molestias, y puedo asegurar que la mayoría de las personas con las que estuve cometían el error del que hablamos en el artículo.

    Podríamos extendernos mucho más en cualquier punto, pero esperamos que con lo añadido haya quedado un poquito más claro lo que queríamos decir. De todas formas, si te interesa más información respecto a este tema o volver a aclarar algo, estamos a tu disposición. Asimismo, te podemos dar referencias de estudios científicos con respecto a la incidencia de lesiones sin añadir un entrenamiento de fuerza y añadiéndolo al entrenamiento habitual.

    Agradecemos de antemano cualquier comentario, duda, critica, aclaración, etc.

    Equipo de Activa Mente

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