Hiking adventure in Cinque Terre

Food is the fuel of our body. As if it were a machine (in fact, it is one of the most perfect, evolved and efficient "machines" that exist), bring the best and healthiest to the rhythm and quantity appropriate to each moment and activity that you develop. Do not go hungry, but do not abuse (excesses!). Certain foods and harmful routines, in general, for your body.

General orientation and sports field:

-do 5 meals a day (in adequate quantity, it gives the organism what it really needs); try not to eat / drink in abundant form just before you start up or carry out an overexertion punctual, since you will overcome the annoying flatus (accumulation of gases); instead, before starting the day, he breakfasted for one hour-an hour and a half-before beginning the march; eat moderately every 4 hours, doing a little enough rest before resuming the effort; drink enough amounts every 15-20 minutes (small sips);

-carbohydrates (bread, pasta, cereals, fruits, vegetables, legumes, flours...); are healthy (vitamins, minerals ...) and very energetic, in the form of slowly decomposing sugars, but do not abuse them, because their lack of degradation (consumption) causes them to become deposits (reserve) of fat; take them in sufficient quantity and distributed throughout each day, trying to reduce their consumption in the face of the evening, when we will need them less and less; the ideal is to consume them mainly at breakfast (cereals, bread, fruit) and in the main meal of midday (fruit -before eating-, pasta, vegetables), coinciding with the preamble of maximum peaks of physical activity; at dinner, take little (as a vegetable, if possible), unless the next day you will require a great physical effort already from the first hour (in this case, a "clean" pasta is recommended, that is, without unnecessary dressings, sauces or complements); consuming, if possible, especially complexes, prolonged release or slow absorption and high fiber content, as are all considered "integral" (rice, oats, bread); their consumption - combined with that of proteins - bring a lot of energy and a feeling of satiety; avoid, therefore, simple carbohydrates (such as those present in fruits, milk / dairy or processed / refined sugars, such as sweets, common sugar or sweet drinks -fruit juices- or soda);

-proteins (meats, fish, legumes, nuts, eggs, milk ...); its consumption -combined with that of carbohydrates- contributes a great amount of energy and elements necessary for the synthesis and growth + muscular resistance; reduce high-fat foods and power foods such as lean meats (fish), fish (salmon, tuna) and nuts (hazelnuts, almonds, walnuts, cashew nuts ...);

-fats animals / vegetables (meat, fish, oils, nuts, butter / margarine ...); reduces its direct consumption in general, especially the "saturated" and "hydrogenated" type (red meats, butter, industrial pastries ...); potentiates the use of oils such as olive or sunflower oil, discarding others such as palm, butter / margarine, etc .; fats, however, are very necessary, since about 30% of the calories that will be consumed each day will come from this group, although it must be remembered that the excess of carbohydrates not consumed will eventually become metabolized in fat reserves;

-food and substances to avoid (reduce your consumption to a minimum or eliminate them from your diet); refined sugars (substitute for substances such as honey or stevia), industrial pastries, sweets (pastries, pastes, ice creams) in general, fats (saturated or hydrogenated such as butter or palm oil), ready meals, snacks and other snacks), “breakfast cereals”, pizzas, packaged sauces, coffee / tea, chocolate, sugary drinks, soft drinks, energy drinks (with taurine, caffeine, glucose, ginseng...), packaged juices, “breakfast cereals” (good taste but rich in sugar and fat, substitute for "clean cereals” like oats or wheat bran), etc..;

-suplements (vitamin complexes, protein isolates, vasodilators, amino acids, energy drinks, isotonic drinks, energy bars, nuts, chocolate, sports gels, etc.); although they may be beneficial in general, do not abuse their consumption; take them - if necessary - in moderation, since their excessive or improper consumption increases the "assumption" of our body's dependence (mentally, especially), as well as an accumulation - so unnecessary as harmful - of mineral salts, fat , etc.; energy drinks ("energizing", stimulants) are a fraud and do not report any benefit to your body, not contributing at all to the decrease of muscular fatigue (eliminate them from your intake); isotonic drinks (rehydrating, sports) are not essential, and less in activities of less than 1 h, so that their consumption -moderate- should focus on activities of medium-long duration, in which we could notice the decrease in tiredness and rehydration, as a result of the ingestion of water and the replacement of salts and minerals (drinking, in any case, in moderation and under real demand of our organism, never in an abusive, constant way, by "recreational" system or form; its abuse reduces the capacity of absorption of water by the organisms, you can also do it yourself -”limestone alkaline”-, regardless of brands, high cost and unnecessary and harmful additives); sports gels (carbohydrates + salts + stimulants) are indicated for activities of high performance and physical exigency (bottom, duration), reason why this form of energy -maximum and fast, although temporary- must be consumed with moderation and under real exigency in order to replenish the glycogen reserves, which are periodically depleted (inform and plan well its consumption, combining it with sufficient water intake for better planning); vitamin complex, proteins, amino acids (branched chain) or vasodilators should be consumed before (vitamins, proteins, amino acids, vasodilators), during (proteins, carbohydrates) or after (proteins, amino acids) according to our needs and pretensions, in order to to exploit to the maximum our capacities, level of exigency, strength / resistance or recovery (well be aware, nevertheless, of the real necessity and of the dose according to your organism, activity, capacities ...); chocolate, nuts, dehydrated fruit and energy bars, although very popular and present in mountain activities, are not strictly necessary in our diet and sporting needs, except in occasional occasions with a moderate energy requirement (chocolate only has a stimulating effect very short, dried fruit is completely dispensable because of its lack of palpable effects and high sugar content, energy bars often abuse of sugars and fats in its composition, which often gives the flavor to the real effects on the body, nuts are the most recommended for their high content of proteins, fats, vitamins, carbohydrates, fiber and trace elements, being -without doubt- the most recommendable of this group, although you must limit their consumption to what is strictly necessary, not consuming large and unnecessary quantities per system, due to its high caloric contribution, having to provide -in addition- care for allergies and intolerances with this group.

Miracles do not exist! Discipline (effort + regularity) is everything ... Move ahead!

Depending on your starting point / level, abilities and objective (route), you must undergo adequate cardiovascular and strength preparation in advance, in order to consolidate an optimum level in time to successfully undertake, enjoy, integrate and Security -own and the group- the route you have chosen.

Our trips are classified in 4 levels -or profiles- of physical exigency (GREEN-affordable, BLUE-intermediate, RED-advanced, BLACK-pro), determined according to the conjunction of main factors (such as walking time or terrain: type of terrain, accumulated gradient) and Accessories (possible difficulties that occur with relative frequency, seasonality [precipitations, prevailing winds], necessary impedimenta, etc.).

Never underestimate the mountain environment or overvalue our physiology: both are susceptible to considerable changes in really short times (climatology, worsening of physical capacities) that can complicate -and much- the route. To neutralize the first factor are entrusted our experienced guides; of the second, you are the main responsible.

In general terms, the regular practice of physical activities such as running (track, treadmill, asphalt, cross-country / mountain-trail), walking-hiking and / or climbing / descending stairs (or natural slopes) are recommendend, outdoors or -e. g.- on elliptical / step-climber trainer-machine. As well another extra / supplementary activities for muscle train-tone-growth or increase our resistance and aerobic ability: muscle-building (with machines and dead weight, paying special attention to legs and back), cycling, aerobics, gymnastics, gymnastics, gymnastics, rowing, swimming... Combining pedestrian routes and slope / stair climbs, strength training and cardiovascular training for heart strengthening (ups + drops of pulsations) and body in general, aerobic and anaerobic routines with / without load pack, flexibility and optimization of joints...

The standard client should train regularly and specifically for this type of challenge at least 3 to 4 months in advance (6 months recommended for the advanced and pro levels), progressively and steadily increasing time, distance, slope (at least 10% per week) and load to have a "guarantee" of success, thus achieving enough specific condition for a medium-high level trekking. Avoid any risk of injury with inadequate and inadequate last minute workouts, and do not take the trip if you are not really prepared or overcome / aggravated by any illness or injury (in this sense, we strongly recommend a general physical check and adequate physical condition before undertaking the experience / challenge, NOT being responsible for any negative consequences for the health and integrity of the client derived from a previous illness and / or an unsuitable physical condition not expressly communicated to our staff).

It is recommended -for obvious reasons- that, if possible, they should be performed outdoors and in real time / terrain situations (roads, runways, slopes, rock, runway, freight, etc.), well in advance of the date of travel and progressively increasing the main factors involved (physical capacity, distance, time, load, slope), each according to their objective possibilities, but making the maximum effort possible within a realistic and safety parameters.

Combine and play with different distances, speeds and loads, intercalating moderate climbs at a steady pace, strong slopes in short times and explosives, relaxed shooting (at a pace) and weights (load, impedimenta, backpack) variables, all depending on your time Available, strength / endurance, ability, target, etc.

Take it seriously, because some of our travels are a challenge more than respectable. That you exercise regularly (4 times / week) does not mean that you are fully prepared for the climb to summits of considerable magnitude. Many people who prepare -and end successfully- a marathon fails to hit medium-high peaks, such as the undervalued (...) Kilimanjaro. The simple resistance and cardiovascular optimization is not enough, because you must be able to ascend many thousands of feets loaded with ballasts until 35-45 lb. Prepare your progressive routines accordingly.

Although the skills, technical preparation and extensive experience in our travels are not strictly necessary (our experienced certified guides will always be there to assist you and make your challenge possible), it is recommended that the client is minimally habituated to them (basic training or experience), if necessary, where necessary, especially when factors such as walking on rock or ice or the preparation of the final attack on a summit may be present. A minimum experience in the use of crampons, sticks and loads (backpack and rest of impedimenta) of up to 45 lb are welcome. Given the medium-high profile of our trips, the typical client (we assume that he is free of injuries and in a state of general good health) must be accustomed to walking -loaded with all the impedimenta and footwear / adequately equipped- with sufficiency 4-8 h / day.

Be careful also with that invisible enemy that is the flatus (accumulation of gases): if this disagreeable annoyance happens to you (a consequence, in many occasions, of eating / drinking abundantly shortly before or during physical exertion), it tries to reduce the pacing, performing deep breaths (10-12 cycles), pressing and stretching the abdominal pain zone; the possibility of this happening is significantly reduced if we maintain an adequate dietary intake pattern (see FEEDING) and we become accustomed to the practice of high rhythm / cadence series.

Next we provide a training type, according to the level of exigency of the trip (we remind you that it is a simple suggestion, focused on a standard client without injuries and that enjoys a good state of health and a minimum of physical form, adapt it to your sport Favorite, level of form and requirement):

[ALWAYS perform the corresponding previous warm-up and subsequent stretching, in duration (5-10 min), appropriate intensity and shape, particularly affecting lumbar-back, shoulders, quadriceps, abs, buttocks, hip + pelvis, twins and others Involved in movement, ascent / descent and load + insertions muscles, joints, ligaments]

[in any directed muscle contraction-distention exercise (strength, abdominals), strive to perform the contraction at moderate-fast speed and distention / relaxation as slowly as possible]

[¡WARNING! The factors listed below do not have to be exhaustive -in types or values- for each day of the journey in question, constituting, therefore, an approximation or hairpin so that the client has an orientative reference of the challenge it faces. In fact, they may coincide, overlap, complement or exclude themselves according to which stages. Ex.: day in which the expected distance is met but not of orographic difficulty or positive or accumulated slope.]

• physical form: adequate physical form, walkers with habit of walking without great effort in accessible polyvalent terrains;

• previous experience in mountain: advisable, with sufficient filming, general basic notions;

• pace: paused, quiet but sustained, without special orographic difficulties;

• positive gradient (average per day of route): up to 2,000 ft; (and / or)

• distance (average per journey day): 6,0-8,0 mi); (and / or)

• walking time (approximate, by route day): up to 5 h; (and / or)

• altitude (average at the highest point of the whole trip, on foot): 8.200-9.900 f.a.s.l. (feet above sea level);

• ground: relatively comfortable, without notable orographic difficulties, well signposted paths

CARDIOVASCULAR TRAINING-RESISTANCE

--x1 day / week:

x2 abdominal exercises in each x4 batches (20 repetitions / batch), 1 min interval between batches, 3 min rest between both exercises

HIIT (high intensity interval training) 7-8 min

running-fartlek 8 min race medium sustained pace + 2 min explosive pace (to the maximum of your chances) + 2 min soft jogging / walking (x4 repetitions) + 8 min moderate pacing pace

--x1 day / week:

x2 abdominal exercises in each x4 batches (20 repetitions / batch), 1min interval between batches, 3 min rest between both exercises

running / trail 40-45 min (4,5 mi) at medium sustained rhythm (9:00 min / mi approx.), preferably on track or mountain road (dirt, stone, unevenness...)

--x2 days / week:

trekking + hiking trail with positive gradient 2.400-2.600 ft, with load / impedimenta (backpack) 20 lb, 4-5 h duration

STRENGTH-RESISTANCE TRAINING (FITNESS)

--x1 day / week:

pectorals, shoulders, biceps (x3 exercises each group, 4 min rest between exercises) x3 series in each exercise (12-10-8 repetitions, 1,5 min rest between each batch of repetitions, increase weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 2 min of the last, with 6+8+10 consecutive repetitions with decreasing weight in each one, without rest between them

--x1 day / week:

back, legs, triceps (x3 exercises each group, 4 min rest between exercises) x3 series in each exercise (12-10-8 repetitions, 1,5 min rest between each batch of repetitions, increase weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 2 min of the last, with 6+8+10 consecutive repetitions with decreasing weight in each one, without rest between them

[put emphasis on back and leg exercises, specially working the lumbar + trapezius and femoral quadriceps + twins, respectively]

[to aid muscle synthesis, in each repetition, after rapid muscle contraction it is recommended to return to the state of relaxation as slowly as possible; in the days of training it is recommended to take a protein shake fasting and one immediately after exercise, as well as branched amino acids -bcaa,s (branched chain amino acids)- before/after training and just before bedtime]

[¡WARNING! The factors listed below do not have to be exhaustive -in types or values- for each day of the journey in question, constituting, therefore, an approximation or hairpin so that the client has an orientative reference of the challenge it faces. In fact, they may coincide, overlap, complement or exclude themselves according to which stages. Ex.: day in which the expected distance is met but not of orographic difficulty or positive or accumulated slope.]

• physical form: adequate physical form, above the standard mean, regular walkers with habit of walking in polyvalent terrains without much effort;

• previous experience in mountain: advisable, with sufficient shooting / filming sustained over time, basic technical and survival notions;

• pace: sustained, with occasional stretches of some difficulty;

• positive gradient (average per day of route): until 2.625 ft; (and / or)

• distance (average per journey day): 7,8-9,0 mi); (and / or)

• walking time (approximate, by route day): 6-7 h; (and / or)

• altitude (average at the highest point of the whole trip, on foot): 9.850-12.000 f.a.s.l. (feet above sea level);

• ground: intermediate difficulty, without notable orographic obstacles or technical difficulties, often well signposted paths

CARDIOVASCULAR TRAINING-RESISTANCE

--x1 day / week:

x2 abdominal exercises in each x4 batches (20-25 repetitions / batch), 1 min rest between batches, 3 min rest between both exercises

HIIT (High intensity interval training) 8-10 min

running-fartlek (race-interval intensity) 10 min race sustained middle pace + 2 min explosive rhythm (to the maximum of your possibilities) + 2 min soft jogging / walking (x4 repetitions) + 10 min moderate jogging pace

--x1 day / week:

x3 abdominal exercises in each x4 batches (20-25 repetitions / batch), 1 min rest between batches, 3 min rest between both exercises

running/trail 40-45 min (5,0 mi) at medium sustained rhythm (approx. 8:00 min / mi), preferably on track or mountain road (dirt, stone, unevenness...)

--x2 day / week:

trekking + hiking trail with positive gradient 3.300 ft approx., with load / impedimenta (backpack) 20 lb, 4-5 h duration

STRENGTH-RESISTANCE TRAINING (FITNESS)

--x1 day / week:

pectorals, shoulders, biceps (x3 exercises each group, 3-4 min rest between exercises) x4 sets in each exercise (12-10-8-6 repetitions, 1,0 min rest between each batch of repetitions, increase the weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 2min of the last one, with 6+8+10 consecutive repetitions with decreasing weight in each one, without rest between them

--x1 day / week:

back, legs, tríceps (x3 exercises each group, 3-4 min rest between exercises) x4 sets in each exercise (12-10-8-6 repetitions, 1,0 min rest between each batch of repetitions, increase the weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 2min of the last one, with 6+8+10 consecutive repetitions with decreasing weight in each one, without rest between them

[put emphasis on back and leg exercises, specially working the lumbar + trapezius and femoral quadriceps + twins, respectively]

[to aid muscle synthesis, in each repetition, after rapid muscle contraction it is recommended to return to the state of relaxation as slowly as possible; in the days of training it is recommended to take a protein shake fasting and one immediately after exercise, as well as branched amino acids -bcaa,s (branched chain amino acids)- before/after training and just before bedtime]

[¡WARNING! The factors listed below do not have to be exhaustive -in types or values- for each day of the journey in question, constituting, therefore, an approximation or hairpin so that the client has an orientative reference of the challenge it faces. In fact, they may coincide, overlap, complement or exclude themselves according to which stages. Ex.: day in which the expected distance is met but not of orographic difficulty or positive or accumulated slope.]

• physical form: good, with sustained habit and good performance in the practice of sports;

• previous experience in mountain: is precise, accustomed to overcome steep slopes, release in unforeseen situations of certain risk;

• pace: sustained, without noticeable fainting / stops, with occasional stretches of some difficulty;

• positive gradient (average per day of route): until 3.275 ft; (and / or)

• distance (average per journey day): 9,3-11,0 mi); (and / or)

• walking time (approximate, by route day): 7-8 h; (and / or)

• altitude (average at the highest point of the whole trip, on foot): 12.000-15.000 f.a.s.l. (feet above sea level);

• ground: adequate infrastructure (?) on most of the trek, with the possibility of steep off-piste stretches, crossing of watercourses and other difficulties

CARDIOVASCULAR TRAINING-RESISTANCE

--x1 day / week:

x3 abdominal exercises in each x4 batches (20-25 repetitions / batch), 1 min rest between batches, 3 min rest between both exercises

HIIT (High intensity interval training) 10 min

running-fartlek (race-intervals intensity) 12 min race medium sustained pace + 2min explosive pace (to the maximum of your possibilities) + 1 min gentle jogging / walking (x4 repetitions) + 12 min moderate paced running

--x1 day / week:

x3 abdominal exercises in each x4 batches (20-25 repetitions / batch), 1 min rest between batches, 3 min rest between both exercises

running/trail 50min (6,5 mi) at medium sustained pace (approx. 7:30 min / mi), preferably on track or mountain road (dirt, stone, unevenness...)

--x2 days / week:

trekking+hiking with positive gradient 4.000 ft, with load / impedimenta (backpack) 30 lb, 6-7 h duration

STRENGTH-RESISTANCE TRAINING (FITNESS)

--x1 day /week:

pectorals, shoulders, biceps (x4 exercises each group, 4 min rest between exercises) x4 series in each exercise (12-10-8-6 repetitions, 1 min rest between each batch of repetitions, increase weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 1,5 min of the last, with 6+8+10+12 consecutive repetitions with decreasing weight in each, without rest between them

--x1 day/week:

back, legs, triceps (x4 exercises each group, 4 min rest between exercises) x4 series in each exercise (12-10-8-6 repetitions, 1 min rest between each batch of repetitions, increase weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 1.5 min of the last, with 6+8+10+12 consecutive repetitions with decreasing weight in each, without rest between them

[put emphasis on back and leg exercises, specially working the lumbar + trapezius and femoral quadriceps + twins, respectively]

[to aid muscle synthesis, in each repetition, after rapid muscle contraction it is recommended to return to the state of relaxation as slowly as possible; in the days of training it is recommended to take a protein shake fasting and one immediately after exercise, as well as branched amino acids -bcaa,s (branched chain amino acids)- before/after training and just before bedtime]

[¡WARNING! The factors listed below do not have to be exhaustive -in types or values- for each day of the journey in question, constituting, therefore, an approximation or hairpin so that the client has an orientative reference of the challenge it faces. In fact, they may coincide, overlap, complement or exclude themselves according to which stages. Ex.: day in which the expected distance is met but not of orographic difficulty or positive or accumulated slope.]

• physical form: very good / optimum, habitual sportsman accustomed to achieving demanding goals; with sustained habit and good performance in the practice of sports;

• previous experience in mountain: essential, with enough technical and survival skills, serenity in unforeseen risk situations, proven resistance to considerable heat / cold;

• pace: high sustained cadence, with capacity for explosive overstretches and / or pronounced difficulty;

• positive gradient (average per day of route): up to 3.275 ft; (and / or)

• distance (average per journey day): up to 11,0 mi); (and / or)

• walking time (approximate, by route day): up to 8 h; (and / or)

• altitude (average at the highest point of the whole trip, on foot): 15.000-20.000 f.a.s.l. (feet above sea level);

• ground: possibility of absence of marked tracks, "runways", sectionts of added difficulty (rock, snow, ice), possibility of deploying basic mountain techniques (climbing, ferrata)

CARDIOVASCULAR TRAINING-RESISTANCE

--x1 day / week:

x3 abdominal exercises in each x4 batches (25-30 repetitions / batch), 1 min rest between batches, 3 min rest between both exercises

HIIT (High intensity interval training) 12-15 min

running-fartlek (race-interval intensity) 15 min race medium sustained pace + 2 min explosive pace (to the maximum of your possibilities) + 1 min smooth jogging (x4 repetitions) + 15 min moderate pace race

--x1 day / week:

x3 abdominal exercises in each x4 batches (25-30 repetitions / batch), 1 min rest between batches, 3 min rest between both exercises

running/trail 60min (7-8 mi) at medium sustained rhythm (7:00-7:30 min / mi, approx.), preferably on track or mountain path (dirt, stone, unevenness...)

--x2 days / week:

trekking+hiking with positive gradient greater 4.000 ft, with load / impedimenta (backpack) 30-40 lb, up to 8 h duration

STRENGTH-RESISTANCE TRAINING (FITNESS)

--x1 day / week:

pectorals, shoulders, biceps (x4 exercises each group, 3 min rest between exercises) x4 series in each exercise (12-10-8-6 repetitions, 30-45 sec rest between each batch of repetitions, increase weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 1 min of the last, with 6+8+10+12 consecutive repetitions with decreasing weight in each, without rest between them

--x1 day / week:

back, legs, triceps (x4 exercises each group, 3 min rest between exercises) x4 series in each exercise (12-10-8-6 repetitions, 30-45 sec rest between each batch of repetitions, increase weight in the next) / in the central exercise (2nd) of each group, add a fifth super-repetition to 1 min of the last, with 6+8+10+12 consecutive repetitions with decreasing weight in each, without rest between them

[put emphasis on back and leg exercises, specially working the lumbar + trapezius and femoral quadriceps + twins, respectively]

[to aid muscle synthesis, in each repetition, after rapid muscle contraction it is recommended to return to the state of relaxation as slowly as possible; in the days of training it is recommended to take a protein shake fasting and one immediately after exercise, as well as branched amino acids -bcaa,s (branched chain amino acids)- before/after training and just before bedtime]