How To Prepare For Climbing Elbrus

Physical fitness plays an important role in successfully climbing a mountain and that is why it accounts for approximately 30 % of success. Training helps the body adapt to the physical demands and conditions associated with mountain climbing. First, physical training helps strengthen the cardiovascular system and increase endurance, which is especially important when working in low-oxygen conditions typical of high mountain areas.

However, preparing for mountain climbing does not guarantee protection from altitude sickness. Altitude sickness is a disease that is associated with a deficiency of oxygen that occurs when climbing to high altitudes, compared with its content in the air at a normal human altitude above sea level. Now, when more and more people prefer active recreation, mountain tourism and mountain climbing, issues related to the occurrence and prevention of altitude sickness have become increasingly popular. For a successful ascent of Elbrus from the south side, it is necessary to prepare seriously both physically and psychologically. Here are a few steps to help you prepare․

Physical fitness: Start with basic exercises such as running, swimming, cycling or walking. Gradually increase the intensity and duration of your workouts. Emphasize cardio exercises, as well as leg and body strengthening.

Strength training: Work on strengthening your legs, back and cortex. This will help you cope with the strain of climbing steep hills. Include exercises such as squats, pull-ups, push-ups, planks and pull ups in your program.

Exercise at altitude: If possible, do some workouts at altitude. This will help your body adapt to low oxygen levels and reduce the risk of altitude sickness while climbing.

Equipment: Prepare the necessary equipment for climbing the mountain, including warm clothing, shoes, wind and sun protection, and specialized climbing gear. Check that all gear is in good condition and working properly.

Long Backpacking Walks: Wear a backpack with a weight approximating what you will be carrying during the climb and take long walks over rough terrain. This will help you get used to the load and improve your endurance.

Training on an incline: If possible, train on an incline to get used to walking on steep slopes.

Stretching and Flexibility: Remember to stretch and be flexible to prevent possible injuries and improve your mobility.

Breathing System: Learn proper breathing techniques to help you use oxygen more efficiently in low-pressure conditions.

Acclimatization: Spend a few days at altitude so your body can get used to the low oxygen levels and prevent the risk of altitude sickness.

Nutrition and hydration: Ensure you have enough food and water for the duration of the hike. Plan your diet so that it contains enough calories and nutrients to sustain energy during the long climb.

Rest and Recovery: Remember that recovery is just as important as training. Give your body time to rest and recover from intense workouts.

Medical check-up: Get a medical check-up before climbing to make sure you have no contraindications to climbing a high mountain.

Tips

- Training or not is your choice, the more you train, the better your chances of success. One week before the start of the tour, you should stop training and let your body rest before climbing.

- Drink more natural water! 2 liters a day is the key to good health, especially important in big cities.

- Proper healthy diet, more fruits and vegetables, meat - then without side dishes with vegetables.

- Vitamins complex, ordinary Ascorbic acid, Rhodiola and Eleoterococcus are not worse than expensive vitamin complexes, there are in any pharmacy!