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SICILY TREKKING
The Trekking Training
By: Giorgio's House
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A good Training to enjoy your trekking
Very Important a Doctor Check up before your training season
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Trekking is a great way to enjoy the Nature and improve your health.
I love food but I also want a strong heart and to feel well. I don't like to feel tired after going up 20 stairs :o)
Many people consider health an "option" but that's a terrible mistake. Any age is a great age if your health is good that's the reason why you should train your body at least 3 times per week.
You go to work at least 5 times per week. You eat at least 14 times per week.....well....Is health less important than food or then your job? If you are rich and sick...well...that's not so great. I should prefere to be poor and healthy!
Trekking is a very nice way to train your body. - Check also Trekking Clothing
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How to Train? (not professional training which is different and much more intensive of course)
That's what I use to do....but of course you can customize the training on yourself
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Personally I train in a Fitness Center 3 times per week and I go trekking 2 times a week (Usually during the week end)
But you can go to a Fitness Center 2 times a week and trekking once per week...
If you have a Cardio Frequency Meter it's even better cause you can control your heart and improve yourself faster.The objective is to obtain a target heart rate between 60 percent and 85 percent of the maximum heart rate (to calculate MHR subtract your age from 220). Point is, in order to improve your cardiovascular system the heart must be made to work harder. You can vary the intensity level by introducing interval-training: eg. walk really fast for three minutes, then walk much more slowly for one minute. Interval training helps boost metabolism and offers useful recovery bouts. Thesere are just some examples.
Personally I do 40 minutes with the Ellittica at a good resistence (Please...if you can read a book or even if you can talk during the training...you are not working well)
Then on the Tapis Roulant 1 minute Fast and 1 minute walking. For 6/8 times
Then Leg Press : Use the same weight of your weight (Example if your weight is 70 Kg, charge the leg press with 70 Kg) and workout 30 times, then 50 seconds relax and 30 times again...in total 7 x 30.
I use 15% more than my weight but you can start with less.
Another good training is: Going upstairs... 10 floors are around 90 feet ascent so...at least 60/80 floors
When you go hiking...try to do some good ascent. I mean...at least 1,200 feet ( 400 mt) total ascent for each trekking
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