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The main cause of muscle fatigue is blood circulation and respiratory failure. Dehydration, loss of temperature, lack of energy, and mental disorders are all factors that cause muscle fatigue. But a lot of muscle fatigue comes from cardiovascular maladaption and lactic acid accumulation.
Cardiovascular tolerance
Strength endurance is a special requirement for climbers. You need to develop a high level of cardiovascular tolerance so that you will not be unable to recover from physical exhaustion after your best efforts. Climbers usually carry more than their own weight. Single clothes and shoes weigh 10-15 pounds. The harsh conditions on the mountains are beyond our imagination. Mountain climbers often walk on deep snow and ice slopes. They must adapt to altitudes higher than the training altitude. They must work hard when they feel fear or overcome difficulties. All of these require strong cardiovascular tolerance.
Climbing is not an ordinary sport and entertainment. If you ignore something, it will have more serious consequences than you think. Proper training and preparation play a decisive role. So you can't just rely on the ability to run, hike, or slowly climb long distances.
Cardiovascular training basics
I will list all kinds of cardiovascular training methods. You can use any kind of cardiovascular exercises to complete this stage of training: running, climbing, skiing, cycling, climbing trainers, treadmills, mountain bikes, stationary bicycles, rowing machines .
Buy an automatic heart rate instrument and complete the training at the desired heart rate. It can also be used to test your recovery process. Wake up each morning to test your pulse to observe your recovery. If more than one beat per minute than the normal conditions, the instructions are not fully recovered. Then modify your training plan according to the situation.
Wake up in the morning to increase the pulse also indicates that the body is weak or overtraining. Keep up with the training diary and count the number of pulses each morning, as well as sleep time and sleep quality. Through the diary, you can observe the progress of your training and learn how much your body can adapt to without adequate sleep. Over time, you will also learn exactly what caused your pulse to warn. Because the training effect can be expressed in the range of 12-72 hours or even longer.
The training schedule is divided into days to imitate the true climbing pressure. When you combine cardiovascular training with strength training, it is a reasonable plan to take a day off for 3 days. The method of deciding whether or not to rest according to the pulse of the morning is particularly suitable for people over the age of 35 or who have just been demobilized or have not been trained and climbed for a long time. If the pulse in the morning is more than five times more than usual, then you should be vigilant. After a hard day's training and a day of rest, one of the next training programs was to ensure that it would be easier to complete until the next rest day. What is easy and what is difficult in the training cycle depends on your training location.
This three-day training can also be applied to strength training. If the first day is strength training, then the next day will be high intensity endurance training. Arrange for restorative training on the third day.
If quick strength training is scheduled on the first day, restorative training is scheduled the next day and weight training is performed on the third day. Resolutely not to arrange strength training for one day Arrange for fast strength training the next day because it will put too much pressure on the body.
Rest days are complete and complete relaxation. Just do some stretching exercises. Do not consider any training and performance.
When the cardiovascular capacity is reduced, stronger muscles will not help. Special training will increase your endurance. In the six-week strength training cycle, cardiovascular capacity training will be added to your training program. Many climbers do not understand the relationship between cardiovascular capacity training and mountaineering. They enhance endurance by running, and some even run uphill. But during most of the time, running is not the same as the pain suffered during climbing. Specific training required for mountaineering - cardiovascular capacity training, cardiovascular endurance training and muscle endurance. This is why the focus of this chapter is on endurance training.