Keeping Mountain Fitness (when I’m not in the mountains)
When CCTV shows the moment violent steroid addict Peter Clark attacks a Detjon Prenci in a bar – The Sun sustabol the complete guide to anabolic steroids – dosages, safety, first cycle training with limited resources (no gyms and no mountains ☹) my focus falls into two categories- Endurance and Healing. By focusing on these 2 areas I can return to the mountains with measurable fitness gains and maybe a bit fewer aches and pains.
A Quick Overview.
- Endurance
- Zone 2[i] aerobic work
- Healing
- Yoga & foam rolling
- Joint Healing Nutrients
- Sleep
Big mountain hikes/climbs/scrambles are full-body experiences. It will take strength and endurance. Strength is the foundation to everything, including endurance, which is why I prioritize weightlifting in a gym (even when I can get into the mountains ☺). Without the ability to progressively add weight I can’t improve absolute strength, but I can improve endurance through aerobic training. The most efficient way to raise your aerobic ceiling is to exercise in your Zone 2 heart rate. In simple terms, you want to exercise as a moderate enough intensity that you don’t start dipping into your anaerobic zones.
For me, this looks like fast uphill walking or very slow jogging. It might even feel a little too easy and counterintuitive. Many of us fall into the trap of feeling that fitness gains have to come from being pushed to our max or getting really sore. In reality, these are both signs that we have overstepped the mark. Instead, it makes recovery take longer and puts a lot of stress on our system. Additionally, intense exercise resulting in an endorphin-hit temporarily weakens our immune system (not ideal in the COVID era).
My other priority is healing imbalances and injuries. Now you might be thinking “I don’t have any injuries.” Really?!? Think about the past months to years, the rolled ankles, twinges in the shoulder, thumb or wrist, or maybe the fleeting knee pain that comes on after mile 5. If you really can’t think of some part of your body that could use a little TLC, then good for you (you must be under 30)! The rest of us need to re-balance.
When it comes to healing, you need to encourage blood flow, loosening knots in muscles, and breaking up adhesions in tissue. I use a foam roller and yoga to help accomplish this. When stretching I don’t focus on gaining significant flexibility as hyperflexible joints lead to more injuries. Rather, I want to make sure that my muscles, fascia, and nerve tissues can move freely. The foam roller or any type of pressure point work will help increase blood flow. The next step is to make sure your blood has no shortage of nutrients for healing and growth. I focus on eating nutrient-dense foods and foods that support healing and reduce inflammation. Lastly, sleep is essential to healing. A lot of healing happens during our sleeping hours. Make sure you are getting at least 7.5 hours of restful sleep.
Don’t know what nutrients support healing? No problem, I’ve got your back. Get my top 5 list of healing nutrients for athletes here.
5 Healing Nutrients for Athletes
Remember that gaining fitness is about progress. So be sure to incrementally add to what you are doing as you get stronger. It’s also smart and efficient to seek outside knowledge, I practice yoga with a studio (Sierra Shanti), visit a physical therapist and chiropractor. I also train (and work as a trainer) with Vertical Ascents. I like working smarter, not harder!
SOME DEFINITIONS
Strength: Strength is inherent capacity to manifest energy, to endure, and to resist[ii]. Absolute strength is our ability to generate force opposing gravity.
Endurance: The ability to withstand hardship or adversity especially: the ability to sustain a prolonged stressful effort or activity[iii]
Aerobic: Of or relating to the body’s ability to consume oxygen during exercise[iv]
Anaerobic: Of, relating to, or being activity in which the body incurs an oxygen debt[v]
Healing: to make free from injury or disease: to make sound or whole[vi]
[i] Zone 2 Aerobic work is based on your heart rate. But in simplest terms, it’s exerting yourself at a rate that you can maintain nose breathing. It can actually be hard for some of us to remember to not push as hard.
