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Training
If you choose us for your Aconcagua expedition we will help you prepare for the climb with training programs and recommendations. All the same, I would like to stress that although being fit is a great advantage in high altitudes, it does not guaranty you the summit.
Each individual adapts differently to the low oxygen pressure of high elevations, whether they are in good shape or not, and your acclimatization will depend on your body's ability to adjust to the dry, oxygen-poor air of Aconcagua. For this reason, we highly recommend that you follow the itinerary that we offer which was designed to include an adequate amount of time for proper acclimatization and consequently a better likelihood of reaching the peak. Another key factor to succeeding on Aconcagua is one's psychological preparation for the challenge they have undertaken. The most popular routes on Aconcagua may not be 'technical' climbs, however, the high altitude, extreme weather and the conditions at the high altitude camps all make for a climb that should not be underestimated.
The Six-Month Training Program
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Heber Orona crafted the following regimen, which should be implemented six months prior to your climb.
The program has already proven effective for many of "Aconcagua Trek´s" clients who have reached Aconcagua´s summit. By adjusting the intensities and weights accordingly, the training schedule can also be used as a basis for preparing for other, higher peaks.
If you´re not in the habit of working out regulary, that´s the place to start. Sticking to a daily workout regimen will not only get you in the physical condition necessary for the rigors of a big mountain, but it will also build the tenacity and dedication that will keep you going at 21, 220 feet (6.962m.) de Aconcagua.
Combine this program with a healthy diet and plenty of sleep, and you´ll be ready to test yourself at high altitude.
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PRIOR TO EXPEDITION
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WEEKLY SCHEDULE
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Six Months
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a. Aerobic: 4 days/week
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b. Strength: 3 days/week
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c. Recreation: 1 day/week
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d. Rest: 1-2 days/week
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WORKOUT
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1
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2
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3
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4
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5
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6
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7
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Aerobic
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X
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X
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X
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X
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Strength
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X
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X
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X
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Recreation
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X
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Rest
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X
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Workout details and notes
Purpose
: Get into routine of regular exercise.
Exercises:
a. Aerobic training can include running (best), biking, swimming, cross-country skiing, etc., for a minimum of 30 minutes per session.
b. Focus strength training on arms, shoulders, back and abdominals (e.g., sit-ups, pull-ups, chi-ups, push-ups, dips). Each exercise should include three sets with as many reps as necessary to cause muscle failure on the last set. If weights or machines are available, include bent rowing, military presses and especially squats.
c. Recreational exercise is anything you enjoy, including climbing, hiking, biking, kayaking, etc.
Notes: You will need to drink a lot of liquid on Aconcagua (a minimum of 4 liters/day). Drink two to three quarts of water daily now so your body habituates.
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If you are interested to know the next 5th months training plan, please contact us and we send you for email.
Sorry but We have found some people who distribute our program whith out Climbing Permits .
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