TRAINING schedule
GET STARTED Make controlled movements Don't start too heavy Repeat the exercises at least twice a week. Are the exercises easy? Then make it harder for yourself by performing the exercise longer and/or doing more repetitions. You can do these exercises every day to stay as fit as possible.
Heading into the mountains fit
POWER Those with sufficient strength move more easily in the mountains. Whether you are walking up a slope or climbing between rocks, you can strengthen your muscles with a few simple home exercises.
1. CALF RAISES
10 TO 80 REPETITIONS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET INCREASE THE STRENGTH IN YOUR CALVES PUSH THE LIMITS OF YOUR STRENGTH IN EVERY SET.
Strength training is an important part of getting fit. Perform the following strength exercises to head into the mountains fit.
2. RUSSIAN TWIST
3. SQUAT
5 TO 40 REPETITIONS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET
15 TO 20 REPETITIONS 3 TIMES 30 SECONDS REST BETWEEN EACH SET
POWERFUL EXERCISE TO DEVELOP STRONG ABDOMINAL MUSCLES
EXCELLENT EXERCISE FOR FITNESS AND STRENGTH
DO NOT OVERLOAD YOUR LOWER BACK PUSH THE LIMITS OF YOUR STRENGTH WITH EVERY SET.
PAY CLOSE ATTENTION TO PROPER EXECUTION OF THIS EXERCISE! --> DON'T START TOO HEAVY --> LOWER IN A CONTROLLED MANNER --> MOVE SMOOTHLY UPWARDS YOU CAN MAKE THE SQUAT HARDER BY HOLDING WEIGHT.
4. HIP THRUSTER
10 TO 20 REPETITIONS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET
5. WALL SIT
6. JUMPING LUNGES
ACTIVATING AND STRENGTHENING YOUR GLUTEAL MUSCLES
USE A WALL TO LEAN AGAINST LOWER YOURSELF UNTIL YOUR KNEES FORM A 90DEGREE ANGLE. HOLD THIS POSITION FOR AS LONG AS POSSIBLE
HOLD THE MOVEMENT FOR 2 TO 5 SECONDS AND EXTEND THE HIP MAXIMALLY.
IMPROVE THE STRENGTH IN YOUR UPPER LEGS
OVERWEIGHT? TROUBLE WITH YOUR KNEES? --> REGULAR LUNGES
PLACE A LIGHT WEIGHT ON YOUR HIPS
NOTE DOWN YOUR TIME EACH TIME AND SEE IF YOU CAN KEEP IT UP FOR LONGER AND LONGER.
ONLY WITH OWN BODY WEIGHT
10 TO 40 REPETITIONS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET STRENGTH AND EXPLOSIVENESS IN YOUR UPPER LEGS
Heading into the mountains fit When you feel pain, try to make the exercise lighter, shorten it, or stop at your pain threshold and do not go beyond it.
CONDITION Work on your fitness with the following walking schedule. When building muscle strength, you don't want to force anything. Pain is a signal from your body that you must listen to.
If the pain persists, contact your physiotherapist/kinesiologist. Build up gradually, perform the exercise correctly, and do not force anything.
WEEK
DAY 1
DAY 2
DAY 3
1
25 min
25 min
30 min
2
30 min
35 min
35 min
3
40 min
45 min
50 min
4
35 min
45 min
35 min
5
45 min
55 min
45 min
6
50 min
60 min
50 min
7
50 min
55 min
50 min
8
60 min
65 min
70 min
9
80 min
50 min
80 min
10
80 min
30 min as fast as possible
90 min
11
80 min
50 min
90 min
12
80 min
30 min as fast as possible
100 min
13
80 min
50 min
110 min
14
80 min
30 min as fast as possible
120 min
Heading into the mountains fit
mobility Those who are flexible and mobile move more easily on the trail. Whether you are hiking up a slope or stepping through rocks, good mobility makes it smoother and more controlled.
Because we often stay within our comfort zone, muscles can shorten. They are often stiffer, weaker, and acidify more quickly. If you suffer from stiff muscles, start every activity with a warm-up. With a few simple home exercises, you strengthen and mobilize your muscles, so you are better prepared to head out.
1. DO SQUATS
2. JEFFERSON CURL
TRY TO SIT IN THIS LOW SQUAT FOR 1 TO 20 MINUTES DAILY.
5 TO 10 REPETITIONS 3 - 5 TIMES 30 SECONDS REST BETWEEN EACH SET
BETTER MOBILITY IN THE ANKLES, KNEES, AND HIPS, EASIER MOVEMENT IN THE MOUNTAINS
YOU TRAIN YOUR SPINE, LOWER BACK, HAMSTRINGS, AND CALVES.
YOUR GLUTES, THIGH MUSCLES, AND CALVES ARE MORE MOBILE
MOVE SLOWLY AND TRY TO LOWER YOURSELF A LITTLE FURTHER EACH TIME.
YOU CAN MAKE THIS EXERCISE EASIER BY PULLING YOUR HEELS UP.
4. UPPER LEG STRETCH
BRING THE ANKLE OF ONE LEG TO YOUR BUTTOCKS. KEEP BOTH KNEES NEXT TO EACH OTHER 30 TO 60 SECONDS PER SIDE EXERCISE CONTRIBUTES TO MORE FLEXIBLE THIGHS MAKE SURE YOU TRY TO STRAIGHTEN YOUR HIP AND SQUEEZE YOUR GLUTE.
MAKE THE EXERCISE HARDER BY STANDING ON A RAISED PLATFORM AND/OR HOLDING A WEIGHT.
5. ACTIVE PIGEON
START IN VIERPUNTSHOUDING BRING ONE FOOT FORWARD WITH THE FOOTPLATE ON THE GROUND MOVE YOUR KNEE OUTWARDS WITHOUT YOUR FOOT ELEVATEING 10 TO 20 REPETITIONS 3 TIMES 30-SECOND REST BETWEEN EACH SET IMPROVE THE STRENGTH IN YOUR UPPER LEGS NOTE DOWN YOUR TIME EACH TIME AND SEE IF YOU CAN KEEP IT UP FOR LONGER AND LONGER.
3. SOLE STABILITY
STAND ON ONE LEG SPREAD YOUR ARMS 3 TIMES 10 SECONDS PER LEG 2 - 5 TIMES A DAY INCREASES ANKLE STABILITY BOTH IN THE JOINT AND NEUROLOGICALLY FROM THE BRAIN. YOU CAN DO THIS EXERCISE EVERY DAY. THE MORE OFTEN, THE BETTER.
6. COSSACK STRETCH
10 TO 20 REPETITIONS 3 TIMES 30-SECOND REST BETWEEN EACH SET IMPROVE THE MOBILITY OF THE INNER AND OUTER LEG MUSCLES ALWAYS TRY TO GO AS DEEP AS POSSIBLE, BUT DON'T FORCE ANYTHING.
Heading into the mountains fit
stability When you go hiking, it is nice, and sometimes even necessary, to have surefootedness (also known as walking without wobbling). You walk on steep terrain with occasional narrow passages. When your stability and balance are well developed, this benefits your surefootedness.
1. PLANK
for the better and you reduce the risk of slipping and falling. To help you on your way, you can perform a number of exercises at home to increase your stability.
2. ABDUCTORS
HOLD FOR 30 SECONDS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET
10 TO 20 REPETITIONS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET
YOU TRAIN YOUR CORE/CENTRAL CHAIN
BOTH MUSCLES PLAY A ROLE IN ROTATING YOUR LEG INWARD AND OUTWARD AND ARE IMPORTANT FOR YOUR STABILITY.
AVOID A HOLLOW BACK SQUEEZE YOUR ABDOMINAL AND GLUTEAL MUSCLES AS HARD AS YOU CAN FOR 30 SECONDS.
4. DO SQUATS
3. CALF RAISES
10 TO 80 REPETITIONS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET INCREASE THE STRENGTH IN YOUR CALVES PUSH THE LIMITS OF YOUR STRENGTH IN EVERY SET.
5. RUSSIAN TWIST
SEE YOU ON TRAIL! With this simple training schedule, you can optimally prepare your body for your hiking trip.
TRY TO SIT IN THIS LOW SQUAT FOR 1 TO 20 MINUTES DAILY.
5 TO 40 REPETITIONS 3 TIMES 30 TO 90 SECONDS REST BETWEEN EACH SET POWERFUL EXERCISE TO DEVELOP STRONG ABDOMINAL MUSCLES
BETTER MOBILITY IN THE ANKLES, KNEES, AND HIPS, EASIER MOVEMENT IN THE MOUNTAINS YOUR GLUTES, THIGH MUSCLES, AND CALVES ARE MORE MOBILE
YOU CAN MAKE THIS EXERCISE EASIER BY PULLING YOUR HEELS UP.
DO NOT STRAIN YOUR LOWER BACK. PUSH THE LIMITS OF YOUR STRENGTH WITH EVERY SET.
Despite the advice we provide here, it remains important to listen to your body. Do you experience pain during the exercises that does not go away? Then consult a doctor or physiotherapist/kinesiologist. Can't manage an exercise, or do you want to see it demonstrated? Type the name of the exercise into YouTube, and you will see a wide range of instructional and variation videos.