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זמי1  
#1 Posted : Sunday, January 8, 2012 9:38:53 PM(UTC)
זמי1

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Each of us has extensive experience in walking distances, let's try to put together the ultimate training program to exit.

Previously published plan and efforts to scale for longer with a backpack, I read here everyone, let's bring on what you think the best workout for beginners and frequent flyers. For those who don't know and those who do think that know how, but want to improve and focus on training more efficient.

What I expect is tables, planning daily, weekly, monthly, detail all weights, distances in quantitative make it easier to compare.

I could get these tables translated from hundreds of sites, but let's do it ourselves.

זמי1 40917.6279513889
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Amtrak  
#2 Posted : Monday, January 9, 2012 1:24:10 AM(UTC)
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Long trail-I suggest just start walking. In the first two weeks are going less each day and a little harder, but then gdoff practice into shape, and the rest is easier.
Eli TheHiker  
#3 Posted : Monday, January 9, 2012 11:32:21 AM(UTC)
warham

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The ideal training program for me for all the long path (over a week walk) on medium difficulty-hotrel without technical skills such as rappelling/climbing/ice to simulate as much as possible in the two months before the runway surface condition runway itself will also have a weight on your back.
* This months assuming that free time for the trip is this Friday-Saturday, otherwise it can be shorter.
* In the event that demand must add also technical elements.
* In the event that the initial akushr less than middle class should add another month of basic training such as fast walking/running leg muscles and work on ABS, arms, back and shoulders.
* Assume the intended long trip need to carry it.
* All reasons long course requires using walking sticks and used them already.

Training software to medium gym owners and older: (divided into two 8 weeks of Friday or Friday-Saturday)
Week 1 day tour with small bag x-7 lbs medium route
Approximately 500 m 15 km with ascents/descents without boulders,
Climbing with the use of hands/stones on the path/water/
No longer lifts.
Week 2-day trip with small bag x 6 pounds medium route
Approximately 700 meters 20 km with ascents/descents
No boulders, climbing with the use of hands/stones on
The path (s), including long lifts.
Week 3 day tour with x-large 5 kg in orbit
Intermediate of + 20 km with a 500 m ups/downs
Every day free of boulders, climbing with the use of hands/stones
Much of the trail/water/long lifts.
Week 4-day tour with a big bag x 4 kg in orbit
Medium a 21 + 21 km with 600 m increases/decreases
Every day free of boulders, climbing with the use of hands/stones
Much of the trail (s) including long lifts.
Week 5-day tour with a big bag x 3 kg in orbit
Medium a 22 + 22 km with ascents/descents 700 meter
Every day free of boulders, climbing with the use of hands.
/Long includes ups and many stones
The path.
Week 6-day tour with a big bag x 2 kg in orbit
Medium a 23 + 23 km with 800 m ups/downs
Every day free of boulders, climbing with the use of hands.
Includes long lifts, many stones
The trail passes (mud, River, stone classes).
Week 7-day tour with a big 1 kg bag x-track
Medium of approximately 24 + 24 miles with 900 meters highs/lows
Every day without boulders with long lifts,
Stones on the path, water (mud/rocks/River
Departments) and climbing with the use of hands.
Week 8-day tour with a big bag x kg in orbit
Medium of 25 + 25 km with 1000 m ups/downs
Every day with long lifts, many stones
The path passes (mud, River, stone classes) and type
Using hands and boulders.

There are many programs that can be put together to suit this program and therefore not brought examples but if you have to pick.
יענקל'ה סער  
#4 Posted : Monday, January 9, 2012 12:07:09 PM(UTC)
YANKALE17

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Before the journey through Israel trail my plan was very simple: five times a week walk of 4 miles per hour for shoes and walk.

In the last two weeks, I put on my back about 15 kg rucksack on his back and went with the 4 miles did it 4-5 times.

Before all that walk about 20 minutes working on other muscles: stomach, arms feet etc, nothing special, and the gym, exercises very standard.

The final stage are the early days. It is important not to "run". That's enough for me for Israel.

There is one good program. Each starting point and each other natural physical fitness

זמי1  
#5 Posted : Monday, January 9, 2012 12:28:29 PM(UTC)
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What about pranks?

Eli TheHiker  
#6 Posted : Monday, January 9, 2012 12:57:26 PM(UTC)
warham

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[QUOTE = זמי1]

What about pranks?



There are many different opinions on the subject, but my own experience has stretching before and after when loading more than you used to.
Anyone who travels regularly and keeping in shape doesn't need any tension.
Who does the long breaks over two weeks (more like 10 days that the time it takes for a particular muscle begin to fall apart if you don't operate on him) better to do tensions, especially in the evening so that the muscles don't get caught/sting.
I think most of the muscles (pain, cramping, etc) come not because of tension or lack of fitness vitamins/minerals in the body and dehydration that causes muscles/tendons lose elasticity and thus cause injuries.
יענקל'ה סער  
#7 Posted : Monday, January 9, 2012 12:59:20 PM(UTC)
YANKALE17

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Stretching exercises are included within the standard, "" back, legs, arms, shoulders, neck. Yankale17 40917.4168402778
זמי1  
#8 Posted : Monday, January 9, 2012 3:21:12 PM(UTC)
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To me-then that list supplements, drinks and nutrition in order to prevent injuries.

arthur  
#9 Posted : Monday, January 9, 2012 5:15:18 PM(UTC)
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The following message is written to help institutions only, not to be rude and bad intentions at all:

So far, I have avoided to comment on this discussion.
Unless there is an expert on sports injuries in this forum, so I think we must do what is happening here.
There's a guy who's willing to take responsibility for a person working under the program and hurt?
How is it possible to say "I think those who don't have tv pranks"
Until now nobody mentioned dynamic stretching and heating demands for arthritis articular fluid sinovieli. And we started talking about walking with weights.
In short, it's really unprofessional?. Arthur 40917.5965740741
יענקל'ה סער  
#10 Posted : Monday, January 9, 2012 5:58:42 PM(UTC)
YANKALE17

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Now travelling experience one way or another. No one is pretending to be a doctor. Their efforts took a hiker

Long trails vary from to for and it is not about Israel trail on extreme efforts put in effort too heavy.

(Get it from travellers carrying very heavy weights on their backs 20 + lbs in two months).

Everyone should know his own limitations and to know what fits and what doesn't. Even if you go to a doctor won't receive one tip. I asked each time 4 Nathan hurry back

Another tip. One of them said: stop go tomorrow. And that was seven years ago. Start your common sense and do what's right for you in terms of preparation.

He has one natural high fitness and keeping it for years, because starting from scratch. These are obviously two different preparatory programmes.

A month ago I went 4 days in a row every day 25 + km. preparation was: nothing. I was worried about two weeks before the trip not to miss even a day of regular exercise.

What this exercise "normal"? 3. heating and stretching exercises differ for about 15 minutes and an hour (approximately 6 km) without any weight.

For me it was enough. Whoever engages in daily exercise and fitness, have completely different preparation program.

As many participants in the debate will raise and debate. There is no such thing as a standard preparation program.

P.s.

I have no sinovieli fluid in the elbow , is this related to sinusitis?

Yankale17 40918.3505439815
זמי1  
#11 Posted : Monday, January 9, 2012 6:08:43 PM(UTC)
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Clarify the purpose of this thread, if not it clear thus far-which means that each of us will do what he thinks is the best plan. We are not the only problems foot mdsaxim and injuries and all network solutions full of them.

Who reads and intensify the information will do so out of a desire to prepare for a walk and understands easily no one opinion. As we recommend hiking boots or program miles so suggest.

Anyone who writes, who read warnings he learns.

Eli TheHiker  
#12 Posted : Monday, January 9, 2012 6:09:11 PM(UTC)
warham

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[QUOTE = זמי1]

To me-then that list supplements, drinks and nutrition in order to prevent injuries.



Supplements -never used and researched the issue but there is a lot of information on the network. The only thing I take walks over two days in a row that energy bars but meal Exchange I wouldn't call that a dietary supplement.

Drinks -a personal matter and varies from person to person depending on your body structure, genetics and therefore experienced travelers need to know how much water/fluid they lose at the effort.
However there are some general standards for fluid loss (ML/HR)
Light medium heavy heat stress
Rest 50 100 200
Effortlessly easy 400 500 600
Medium effort 500 700 800
High effort 850 1000 1100


There is the body's protective response in case getting a lack of fluids in the body in the form: (only need to identify the most visible signs)
Physical signs-signs of dehydration are soft heart rate acceleration cases, thirst, headache and dizziness, flushed skin, nausea and dry mucous membranes, skin and pretty.
In severe cases, delirium, e. creating urine, loss of consciousness and death.
Signs of dehydration in the urine. As the urine darker degree of dehydration. The urine should be transparent or light yellow. Urine is also a sign of dehydration.
Decline in physical ability. Rate של2% dehydration is common in summer, especially among those engaged in physical activity. Dehydration above 2% results in a decline in physical ability at a rate of about 10 percent and dehydration of 3 percent, a decline in physical ability is at a rate of 15%.
Loss of fluids from the body occurs through several channels (-lost 62%, 19%, 13% and-6%) and feces if absorption is possible only through the digestive system.

There is also a nice summary on the subject here: http://www.yafitgalili.c...D7%9E%D7%90%D7%9E%D7%A5% D7% 94% D7% 95% D7% A4% D7% A0% D7% 99% D7% 91% D7% AA% D7% A0% D7% 90% D7% 99% D7% 97% D7% 95% D7% points
And also here:
Http://www.bonk.co.il/article.php?id=317

Losing fluids lose many minerals such as sodium, electrolytes etc required for the normal functioning of the body.

Nutrition in General -I think that if they eat a large number of food groups on tours of over 2 days, so shouldn't be a problem in completing the minerals and vitamins needed for proper operation of the body. In addition, it is important not to eat large amounts of small alamanot all the time (in increments of no more than 1 hour).

My menu walks:
Breakfast – hot and cold pasta dish based on carbohydrates and salts, hot soup. (Especially in winter) and tea/coffee.
Lunch -pail some fish (tuna, sprats, sardines, mackerel, and others) and other black/wheat/barley.
Dinner -bulgur, couscous, Kasha plus dried sausage or cheese and tea/coffee.
Between meals by one hour: appetizer, nuts
Dried fruit of various kinds,
Switching energy snack meal (50 g per day)
Drinking a lot of water.
* If possible (where to obtain) fresh fruits and vegetables as much as possible.





Warham 40919.2968171296
arthur  
#13 Posted : Tuesday, January 10, 2012 12:39:50 AM(UTC)
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I expressed just personal opinion only.

It has a lot to taking responsibility because if you upload to a program and someone is injured because you apply it so he can sue you, I don't know if he will, but he can. Not to mention that there is such a thing as human responsibility felt by someone who has been injured for him unrelated to criminal prosecution.


And the second thing every man who does some exercise should perform stretching static dynamic heating-heating heating dynamic stretching-exercise-release – stretching after exercising.
No matter what is fitness. What happens if we do all these things? Chances are you do nothing special. But right working can lower the chances of injury and cumulative damage. Arthur 40917.905787037
Eli TheHiker  
#14 Posted : Tuesday, January 10, 2012 8:41:02 AM(UTC)
warham

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Please delete40919.3743171296 warham
זמי1  
#15 Posted : Tuesday, January 10, 2012 7:02:22 PM(UTC)
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I ask everyone to go through their messages, edit, filter, and delete, and keep only what is relevant to the topic of the thread, this is not the place for discussion.

Who wants to open a debate on a separate post.

אליאור  
#16 Posted : Wednesday, January 30, 2013 6:10:25 PM(UTC)
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Hello I wrote a small program of personal easera to so far have room for improvements but it made me use training plan for Israel
• Week 1: adaptation to sustained walking walking distance of 60-120 minutes in medium fast rate (running)
• Week 2: adapting to the walking shoes of 60-120 minutes at medium pace. In addition, it is preferable to go as much as possible with the
• Week 3: adaptation for walking with light weights, 60-120 minutes at medium pace with a weight of up to 5 pounds.
• Week 4: adjusting the weights in sharp, 60-120 minutes at medium pace with a weight of up to 10 kilos, here it is better to go with naili lifted to get used to the weight and shoe
• Week 5 adaptation to heavy weights, 60-120 minutes in medium fast pace with a weight of up to 15 pounds.

In addition: combine stretching and muscle strengthening exercises
It is recommended to work on the muscles of the legs, back, ankles, shoulders and chest.
Training days
Tuesday Thursday Saturday Sunday

Blues
Week 1
Introduction: the purpose of this exercise is cardio see
First practice walk of 60 minutes + 20 minutes stretching + 10 power
Tuesday training walk 60-100 + 20 minutes stretching + 15 strength
Thursday walk training 70-120 minutes + 20 + 15 strength stretching
Saturday sparring walk of 80-120 minutes + 25 + power stretching

Week 2
Introduction: the aim of this exercise adaptation for walking with mountain shoes
Tuesday training walk 80-100 min + 20 + 20 strength stretching
Thursday walk training 100-120 minutes + 25 + 20 strength stretching
Saturday sparring walk of 80-120 minutes + 25 + power stretching

Week 3
Introduction: making a good case for a walk and consider the maximum weight for training that is 5 pounds.
First practice walk 60-80 minutes if 5 kilo + 20 + 20 strength stretching
Tuesday training walk 80-100 minutes if stretching power + 20 + 25, eleven ounces
Thursday walk training 100-120 minutes + 25 + 20 strength stretching eleven ounces
Saturday training walk 80-120 minutes if 5 k + 25 + power stretching

7 4
Introduction: the aim of this week is a sharp adjustment weights gradually
First practice walk 60-80 minutes if 6 k + 20 + 20 strength stretching
Tuesday training walk 80-100 minutes if pounds + 20 + 20 strength stretching
Thursday walk training 100-120 min kilograms אם8 + 20 + 20 strength stretching
Saturday training walk 80-120 minutes + 25 + pounds of tension force

Week 5
Introduction: the purpose of the week is adapting to the weight of the case for
First practice walk 60-80 minutes if the bag that you spell for tension force + 25 + 25
Tuesday training walk 80-100 minutes if the bag stretching power + 20 + 25
Thursday walk training 100-120 minutes if the case + 25 + 20 strength stretching
Saturday training walk 80-120 minutes if the case 25 first stretching + power

The בוע6
Introduction: the aim of training to get used to the weight, it said if moves mountain shoes and the case for
First practice walk 80-100 minutes if everything + 25 + 20 strength stretching
Tuesday training walk 100-120 minutes if everything + 25 + 20 strength stretching
V 120 minutes walk training. + 25 + 20 strength stretching
Saturday training 120 minutes ' walk if all 25 + 20 + _ stretching power.

70. before for energy to continue according to plan a week's walking 6 good luck!!!!


אמנון לנגי  
#17 Posted : Wednesday, January 30, 2013 8:35:08 PM(UTC)
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Good. I briefly summarize experience of 30 years. For long routes with Amtrak. Don't need training. Who plans to be at least 4 months on the Bill should not honesty. He just needs to listen to the body in the first two weeks and weekend press. However, who plans a short trek Walking weeks must prepare himself. Already went to short paths without physical preparation and it never worked. The significance of setting out a brief physical preparation for it without suffering in three days. Muscles, back aches, weariness increased. Who needs it? Today I have fixed training procedure prove himself in 20 years. I put 15 kg shell on his back, went to a least 14 floors and starts going up and down the stairs. My final destination is 4X14 places without pause (up and down without handrail grip). The final workout I do in azrieli towers. Continuous climb of 50 places. I started training about a month before heading out to the track. At first I only do 14 floors in a row and all week I added another 14. In this way, when I go to the track I don't feel tired at all. All I have left is just getting used to the thinness of the oxygen at altitude. That's what works best for me. Running isn't helping me to easy walking trails. Just climbing stairs.
יענקל'ה סער  
#18 Posted : Wednesday, January 30, 2013 9:03:20 PM(UTC)
YANKALE17

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Training places: several times a week are you doing it?

אמנון לנגי  
#19 Posted : Thursday, January 31, 2013 3:36:42 AM(UTC)
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Day day.
זמי1  
#20 Posted : Thursday, January 31, 2013 12:31:32 PM(UTC)
זמי1

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Anthem = now all filled with high-rise area sure to climb, only to be arrested on a backpack. What you put in your backpack?
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