It takes a lot of work to plan an expedition and requires a significant amount of effort, physically and mentally. You’ll likely need to make some physical adjustments through training in the lead-up to your trip unless you’re one of the select few for whom expeditions are a daily occurrence.
When you have a full-time job and other commitments, you might find it challenging to train, but you will reap the rewards when strong, fit, and confident. Also, if you prepare well, you will achieve more, prevent injuries, and enjoy your adventure more. We will discover the training required for an expedition in the following sections.
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Fitness Training
Considering other forms of training to enhance trekking fitness is a better option than signing up for a triathlon. Trying cycling once a week instead of a run once a week might help you if you’re finding walking and running hard on your knees. For instance, as part of mountaineering training for Mount Shuksan, athletes can develop cardiovascular endurance, flexibility, and strength. You can read more about Mount Shuksan expedition here.
Swimming has a low risk of injury and is a great way to improve fitness. The best way to gain fitness if you are short on time is to run rather than walk. If you’re looking to stay fit, there are tons of ways to get out and stay active, so there’s no reason to do the same thing repeatedly.
First Aid and Rescue Training
Those who take part in adventurous activities need an understanding of First Aid and rescue techniques. The ability to learn these skills makes expedition members feel more confident and allows them to stay away from potential hazards, which will enable them to manage risk appropriately. With the help of professional simulation kits and creative scenarios, training organizations aim to make this training fun and exciting.
For instance, an excellent workbook produced by St. John’s Ambulance can provide you with an exceptional resource. You can find helpful materials on how to use general first aid skills for expeditions, specifically those that take place in your local area.
Mental Training
Keeping with your training regimen for a few months will probably require some internal energy and mental reserves that you didn’t know you had. Every time you get up and work out, you train your body and mind, so whatever training you do doubles as a mental workout.
However, you can do one more thing to train your brain: and that is to visualize. Expedition climbers can benefit from this process in the same way that top athletes do in all sports. Spend some time daily thinking about the trip and imagining how it’d feel.
Here’s how you might do it. You can picture yourself on a mountain while drinking your morning coffee or right before sleeping. Imagine yourself tired, hungry, scared, and uncertain a few hundred feet from the summit after a long day of climbing. How would you react? Even when you feel like giving up, see yourself persevering, still pushing forward to your goal. It will be easier for you to deal with these situations when faced with them beforehand.
Hill Training
It won’t be easy to overcome steep gradients if you have only ever been walking or running on flat ground. If you’re going on a hiking trip, find some hills to hike, preferably in the same boots you’ll use so they can break in and you get an idea of their weight. If you spend even a little time walking up hills, you’ll notice a big difference. A meager hill can also work if you live in a plain area, and so will stairs.
For endurance training, you ought to spend long days in the hills and the weekends are suitable. After that, you can gradually lengthen the distance and time. When you’ve only hiked for 10km with a pack before, don’t just hit 25km – this is a sure way to get injured! As you approach the big event, it would help to increase your distance and weight and keep walking.
Endurance Training
Long, multi-day trips are primarily aerobic, meaning that your cardiovascular system uses oxygen to generate energy. It would be best to aim for long, low-intensity training like walking or running to build your endurance. However, a continuous approach can work well and better fit a busy lifestyle. For 2-5 mornings per week, you can get up early and go for a 30-minute brisk walk before breakfast.
Alternatively, you can stroll to work or hop off the bus at a stop or two earlier. During lunch, take a 30-minute walk outside. Walk up and down stairs wherever possible. If it’s more comfortable for you, you can do your endurance-building exercises indoors using a treadmill. You can walk on an incline at a pace that maintains your heart rate between 120 and 130 beats per minute. Slow is better than fast because it strengthens your legs more.
Conclusion
There are various kinds of training you need for an expedition. For instance, swimming, biking, and running might improve your cardiovascular health. First aid training will better prepare you with the skills that might help you save lives. You’ll notice that they will help you have a successful expedition.
