Physical Preparation for the Ascent of Lanín Volcano

Physical condition is of great importance for any safe and successful ascent.

Physical fitness ensures safety because a person who is excessively tired during the ascent does not walk correctly, does not pay enough attention to the terrain, and does not have their muscles in good tone to protect their joints. All of these aspects contribute to the possibility of damaging the ankle and knee joints, creating a problem at altitude.

In the case of Lanín Volcano, due to the continuous slope and the length of the summit day, being in excellent physical condition is a point to consider and to dedicate a considerable amount of time to before the ascent.

For the ascent, it is important to train the following physical qualities:

Leg strength: This can be trained in the gym with leg press or similar exercises, on a stationary or outdoor bicycle, and with stair work.
In the case of stairs, which is an exercise that is very transferable to the movement of ascending a mountain, you can add the weight of the backpack that you will be using on the ascent, which helps both the legs and the back to get used to the weight.
The load should not exceed 10 kg and, if possible, you should not descend with the backpack. If there is no alternative, then do so very slowly without increasing the speed of movement.

Aerobic capacity: This can be worked on in various ways depending on each person's habits, such as jogging, swimming, or long cycling sessions.
In any case, the sessions should last more than 60 minutes and in the case of cycling, more than 120 minutes. The intensity of the exercise should be low to medium, and it is very important to take care of hydration and nutrition in this type of exercise.

Core: It is also important to work the core with exercises that strengthen both the abdominal and spinal muscles. "Functional training" is very suitable in this case because it strengthens the core with dynamic exercises.
Additionally, this type of training strengthens the ligaments and muscles of the joints, which as we have seen above are of great importance.

IMPORTANT. This is only a general guide, and a person's training should be supervised by a qualified professional. It is not advisable to make personal plans if you do not have the necessary knowledge.

Anyone who intends to start a training program should consult a doctor and undergo the necessary tests to ensure that the program does not have negative consequences for their physical health.