So, you’ve been rock climbing for a few years now and you’re ready to test your skills at mountain climbing. Even better – you want to test your skills by taking a trip overseas. Great! However, training for an overseas mountain climbing adventure will be a lot more difficult than driving to the gym and climbing a rock wall with the security of a safety harness. Here are some tips on how to train for a mountain climbing excursion and a beginner’s guide to prepare for traveling overseas.

The right workout routine

Training for mountain climbing might be one of the most intense workouts you’ve ever done. Focus on the muscles you’ll be using most when climbing – legs, back, arms and core. A mix of cardio and strength training at least five days a week is recommended for the best results.

Some of the best strength exercises to do are dead lifts, squats, pull ups and stability ball exercises, like crunches. Get your cardio in by biking, running or elliptical training.

Prepare for higher altitudes

Your body might be used to climbing in normal elevations, but it’s probably not used to high-altitude climbing. Since climbing in high altitudes can take a greater toll on your body, preparing your body for the strain is critical to reducing the amount of fatigue you’ll experience while mountain climbing.

The best way to prepare for higher altitudes is to find some hills and start climbing. Hiking is another good way to get used to higher altitudes, and carrying a backpack full of supplies can help you build stamina and prepare for the gear you’ll be hauling up the mountain.

Packing for beginners

Packing for a climbing trip in the U.S. is probably no problem, but packing for a mountain climbing trip overseas? That’s a completely different story. Here are some essentials you’ll need if you want to survive on the mountain:

·         Clothes: Don’t forget the essentials, like waterproof jeans or leggings, warm undergarments, a down jacket and hiking boots. Depending on where you’re climbing, pack plenty of cold weather clothes, or practical warm weather clothes.

·         Food: Since altitude can lessen your appetite, bring your favorite foods with you. Protein bars are great as a quick snack, but nothing gets your stomach growling like a piece of cake or pie.

·         Gear: Some essential gear includes sleeping bags, a tent, a helmet, gloves, trekking poles and a headlamp.

·         Emergency: Although nobody likes to think anything bad can happen on a fun trip, the smartest thing to do is be prepared for anything. Always pack a first aid kit just in case, and have a backup supply of water and food. Obtain an international health insurance policy in case a serious emergency happens and you have to go to the hospital.

Preparing for a climbing trip overseas can be intimidating, but by mapping out a training schedule in advance, you can conquer the mountain without fear. But don’t get so excited about the trip that you forget to pack the essentials before you leave. Good luck!