Hill, Mountain Climbing Fitness Training

Hill, Mountain Climbing Description

Hill and mountain climbing involves climbing up hills or mountains, sometimes using ropes, pulleys and other mountain-climbing gear. It is an excellent activity for improving both cardiovascular and muscular endurance, and can allow you to enjoy the outdoors while exercising. Skill, muscular endurance and cardiorespiratory conditioning are important requirements for mountain climbing. Beginning climbers should learn safe and proper climbing techniques from an experienced climber.

Hill, Mountain Climbing Risks

• Knee or ankle sprains
• Muscle strains of groin, calf, hamstring or shoulder
• Environmental considerations such as poor landscape or weather conditions could make this outdoor activity dangerous
• Environmental risks: sun exposure, heat stroke, frostbite
• Falls from a variety of altitudes

Hill, Mountain Climbing Sport-specific applications

• Mountain climbing competition

Hill, Mountain Climbing Equipment required

• Footwear: suited to the specific terrain
• Clothing: take weather/climate conditions into consideration
• Gloves: to protect against chafing and weather
• Ropes, clips, pins and other climbing gear

Hill, Mountain Climbing Applicable substitutions

• Running/jogging on rough or hilly terrain
• Vertical ascent climber

Hill, Mountain Climbing Reference sources, organizations and publications

• Climbing Magazine: Elk Mountain Press, Inc., 502 Main St., PO Box 339, Carbondale, CO 81623, (303) 963­9449

Mode

Cardiorespiratory: Interval

Fitness Benefits

• Cardiorespiratory 3
• Flexibility 1
• Muscular Strength 0
• Muscular Endurance 3
• Body Fat Recution 0

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 3
• Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, calves and gluteal muscles Assistance muscles: hamstrings, hips, shoulders, latissimus dorsi, trapezius, obliques, biceps, triceps and forearms

Energy expenditure

Approximately 0.055 Calories per minute per pound of body weight