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Fokus on these 8 elements

1) What is your wish? Plan for success!

Traveling and hiking with purpose make all the difference! Do you want to experience mountaineering with your family?

Want to experience the outdoors by yourself? Do you prefer training for high altitude mountaineering?

Define your goal and start working on it.  If you are craving for higher altitude activities, make sure to get in shape by starting with smaller steps.

If you have higher goals, we recommend you read more on other options – how to get in shape.

Because mountaineering training with cardio workout is the first and crucial key to starting your journey properly, with less muscle pain, no blisters, and with all the safety needed!

Keep on reading and make your wish come true in a few steps!

Triglav Mountain in Sunset

2) Take time, get in shape and train!

2) Take time, get in shape, and train!

If you are looking for a positive and exciting adventure, let us guide you out of your comfort zone, but in a proper way! Because in our experience, when people take time for the mountaineering training program, it all makes reaching your goal so much more precious. Hiking and Mountaineering training is known as a cardio workout.

Start with smaller goals and lower mountains.

To kick the list off, start with shorter walking distances, where you are available to reach the top in 1-2 hours. Make it a weekend and invite some friends or family members to make your journey even sweeter. After reaching your first and shorter mountaineering training, you can start striving towards a higher altitude and training for high altitude mountaineering!

Your next levels

After a few tours, you will be ready for your next levels of mountaineering training. Don’t forget to start your longer hiking tours early enough to avoid any kind of rush because of the shorter days in winter or autumn or summer storms.

Your goal shouldn’t be just getting to the top, but safely to the foot of the mountain, too, right? Then keep on reading and know “how” to have fun “mountain-safely”! Yep, new words are our favorites, no matter if we are preparing for mountaineering training or other regular outdoor activities!

Combine your outdoor exercise with other muscle training

Mountaineering training should be so useful that you will enjoy your activity without gasping for air. Train your body and mind with our next exercises!

  • Warm-up

    with a 10-minute walk, elliptical trainer, or other similar devices.

  • Train your lower body muscles:

    Strong legs and core muscles will improve your balance and help you hike longer. Focus on lower body strength and on your cardiovascular workout. Squats, deadlifts, calf raises, and lunges are the perfect easy workout exercises for body strength. And don’t rely just on fitness, gym or other similar areas. You really can train anywhere: use your backyard, living room, or bedroom to keep your body ready for the true conditions in the mountains.

  • You will need a stronger back.

    Who’s going to carry your backpack? In the mountains, everyone should firstly be responsible for their own essentials, so we are quite sure what the true answer is. Develop back-muscles with exercises like V-ups, Deadlifts, Diver push-ups, and exercise named “mountain climbers”: Start in a traditional plank position and then bring your knee forward under your chest. You will start to feel your abs for sure, too.

  • Work harder after each training.

    That way, you will put your body in a challenging position and not leave in a safe zone every time. Don’t worry, you will be grateful and admit it, training for mountain hiking can be a fun time, right?

  • Give yourself (and body) time to prepare.

    Even Rome wasn’t built in a day so give yourself the pleasure to enjoy discovering what your body is capable of! All the perfect benefits will improve your blood pressure and blood sugar levels, helping you strengthen your core, and even help you control your weight as an additional benefit. Not even mentioning – your balance will get better and better, just don’t forget to stretch after each training.

Tips: mountaineering training and preparation

  • Yes, your Training for mountain hiking should be combined with real hiking!

A real »playground« is essential in achieving your next goals.

  • Are you craving for higher goals?

    Training for high altitude mountaineering has to be a bit more intense. Try hiking at least a few times per month, test your gear, read about mountaineering, prepare your lungs for higher altitude, get as much advice from experienced high-altitude climbers and bring a friend to do the mountaineering training with you. A lot of people love to train on the steep hills, sometimes combining this with climbing and running to improve their body strength. Meanwhile try keeping your rest breaks to a minimum, which will keep your cardiopulmonary system in proper shape and your training for mountain hiking will soon be your favorite training towards your yearly goal!

Congratulations, your body’s hiking engine is ready shortly!

Just don’t miss the other clues on what to do for mountaineering training and preparation from here on …

3) Mental preparation is important, too.

You’ll discover an inner strength you didn’t know you had.

The sounds and smells of nature will take you to the next level of your mental journey.

A lot of research shows that hiking and mountaineering training has a positive impact on decreasing stress level.  Your negative responses will slow down and your mind and body will be more resistant to outer negative factors.

Such as other sports, even mountaineering training and hiking will improve your self-esteem and cognitive functions, not even mentioning improved sleep and wider imagination after seeing all the 360-degree panoramas.

Just visualize your success and get ready for your next goal!

Female hikers under Kredarica hut

4) What do I need? Gear up!

Let’s face it! You will need basic gear,

either for hiking, mountain climbing, or Via Ferrata. Focus on your hiking footwear: even though some hikers enjoy lightweight footwear, try to choose proper footwear which will support your ankles, such as over-the-ankle boots, especially for diverse terrain, higher altitude, and trails wits roots and rocks. Boots should be comfortable, and if you are on a limited budget, just don’t start saving your money here.  And finally, while mountaineering training, say NO to new shoes when planning a longer trip.

To stay dry along the way, choose waterproof clothes and dress in layers.

Even in the peak of summer, a cold breeze will make you want to throw on long sleeves and remember that some parts of the mountains can stay covered with snow all year round. Do not forget about the higher levels of UV radiation in the mountains and our suggestion is to keep your skin covered. However, remember you are going hiking, not to a fashion strip, so no need to go all out when it comes to your outfit.

An extra pair of thick socks and an extra T-shirt are essential,

even for one-day mountaineering hikes. A waterproof jacket, gloves, and required helmet for high mountains as well. Hiking poles are great for support too, particularly when your knees will suffer steep downhill trails. Make sure you know how to set them up correctly and don’t be afraid to put them away when conditions are not right, for example when the terrain gets more difficult when you are traversing with the aid of a rope, etc.

Do I have all for my backpack? Pack the essentials.

Not only proper shoes, supporting your ankles but all the other essentials too.

To make your mountaineering a perfect experience, you will have to ensure you have all the relevant stuff from the list of required things. For shorter trips:

We suggest a medium-size backpack, with a capacity of at least 30 liters, to keep your water and food demands, headlamp, extra batteries, first aid kit, knife, navigation (compass, map or GPS device), sun protection, sunglasses, and extra clothes in the right place. For longer trips:  we recommend you read this article “Checklist: Essential gear”,

Does your hiking trip include “via Ferrata route”?

Great for you! You’ll need alpine walking gear, a helmet, a harness, and a Via Ferrata system, which you can rent at Altitude Activities if you will be near Slovenia. To consider proper mountaineering training, we suggest you pack your essentials every time you are planning to go to the mountains. Keep your things in the same place inside your backpack and especially, we – mountain lovers will all appreciate the respect of our nature with “leave no trace” strategy. Keep the flora and fauna as they were created and connect with all the beauty of nature around you!

5) Plan your route and your rest breaks

If you are a total stranger from a tourist-hiking point of view, the internet can be the main, but not the only resource when it comes to planning.

Search for blogs offered on local websites (for Slovenia this one is really good) and get in touch with agencies. Just take care that you search for reliable sources. That’s why we suggest your search is wide enough.

Rest breaks are crucial for your body recovery and motivation, too. A good hiker maintains at least one hour without stopping, try to remember that even during your mountaineering training.

Keep it safe to the last kilometer

Don’t start your hiking trip too late in the day, it is not worth risking having to hike in the dark if you are not prepared to sleep outdoor (bivvying) or have accommodation.

And remember that a popular lodge can get full early in the day, so call ahead or find a local guide who can arrange it for you.

A Girl is Having a Beautiful Scenery to Krma valley

6) Hydration and snacking

Mountaineering training and real-time mountaineering is nothing without energy from food and water! Beginner hikers often don’t carry enough water on hikes. Based on weather conditions, your body weight and the difficulty of the area crucial for water demands. Carry about 0,5- 1 liter every 2 hours and pay attention to what your body needs in lower altitudes. Don’t forget to pack trail snacks, such as nuts, granola bars, sandwiches, and for longer trails – camping food such as pasta, rice, instant potatoes, etc. Just make sure you don’t pack heavy foods and don’t leave any trace of garbage nearby. Mountaineering training and preparation really cover all aspects of our understanding of responsibility to ourselves and nature.

7) Check the weather conditions

Be weather-aware and choose wisely. It’s necessary to check the official weather forecast (Slovenian websites) before you go hiking and even during your tour, you have to be aware of major weather changes. Weather in the mountains can change quickly and what was a nice cloudless day can quickly change to storms and downpours. Therefore make sure to check the detailed forecast for your mountain range. Another advice is to start early (even before sunrise in some cases) and try to reach your peak before the afternoon as the weather is more stable in the morning.

If visiting Slovenia here are reliable web sites to look for the weather forecast:

il Meteo

Arso, you can download also the mobile app Soncek

Meteoblue

Spik Mountain in Julian Alps

8) Guided adventures in mountains!

Do you need a mountain guide,

who will introduce the trail and help you arrange overnight accommodations? Make lifetime memories safely and connect with local agencies around your hiking spots. Mountaineering training means you will discover all new places around your country or even around the world, so you want to be as safe as possible, right? So far it is not mandatory to hire a guide in Slovenia. However, this is the case in many other countries but make responsible decisions. Guided adventures are perfect for this kind of decision, no matter, if you are traveling, / hiking alone, or in a group of friends or family members.

Ready for next adventure?

So, where are you going to next?

Do not forget to have fun while preparing yourself for your next (or first”) expedition!

Not matter if you are going to hike or go to high altitude mountaineering, take care of yourself and don’t forget to have fun.

If you love rock climbing and if you don’t know what to bring, check our blog here: What kind of gear you need for rock climbing? 

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