Tips For Mountain Climbers

Mountain climbing is a dangerous sport even for the most experienced climber. No book or guide can inform you to every hazard involved with climbing. When climbing, assume responsibility of your own safety, and always travel with an experienced climber. Never mountain climb alone. Mountain climbing can be fun and enjoyable, if you remember to exercise common sense when climbing, and trust you intuition.

Here are some helpful tips for mountain climbers;

• Know Your Limitations – It is important that before you even start to climb a mountain, you know your limitations and motivations. Develop an awareness of where your personal physical, mental and technical limits lie. Pushing your limits is fine, but overstretching them can be detrimental.
• Listen To Your Intuition – Intuition is your most important ally when climbing a mountain. Go with your gut feeling, it can actually save your life. If something looks to good to be true, it probably is.
• Always Travel In Groups – Never go on a climbing expedition alone. Always go with company. If you must go alone, remember to keep in touch with base camp as much as possible and update them on your location every few hours.
• Know The Weather – Always keep a close watch on the weather for your climb. Get regular weather reports and updates and learn to look for signs of bad weather. A sunny day can turn into a blizzard without any warning. It is very important for a climber to study the weather patterns, especially for long climbs.
• Pack As Light As Possible – What is in your backpack is very important, as your life literally depends on it. Pack lightly, but never sacrifice safety for weight. Always be packed for all possible weather conditions.
• Speak The Language – Mountaineers have their own language and terms. Learn them well. The internet is a great resource for finding and understanding mountaineering terminology.
• Remember to stay hydrated at all times. Drink plenty of fluids when climbing, as it prevents hypothermia.
• Wear Proper Clothing – High altitudes require warm clothing; even in midsummer as there are freezing storms. Sun glasses are also necessary. A rough mountain slope demands sturdy shoes. Always wear gloves and remember to dress in layers.
• Start Early – Mountain storms are most frequent in the afternoon. Start climbing early so that you can avoid these storms while climbing.
• Keep Sensible Fatigue Limits – Extreme tiredness makes even easy descents dangerous. It's important to conserve energy while climbing. A standard mountaineering technique is to coordinate ones breathing rate with ones stride while maintaining a comfortable and sustainable exertion level.
• Be Safe – If you suspect that there are climbers below you when you dislodge a rock of any size, call it out loudly. Even the smallest rock can displace larger rocks or start rock avalanche. A climbing helmet is a good piece of equipment to invest in, especially climbing rocky mountain terrain.
• Snow slopes must be tested carefully. They may have hard spots that don't show or be soft at the edge.
• Distress Signal – The distress signal is three short, sharp whistles/calls repeated at intervals. Do not use make any sounds like this unless you are in need.
• Getting Lost – If you get lost, attract attention with a small fire rather than wandering about in panic.
• Hypoxia – Never underestimate the effects of thin air on health and performance. Individuals react differently to hypoxia, both physically and psychologically. Keep a close eye on your fellow climbers and your own self.
• Steeper Terrain – On steeper terrain remember to remain standing close to vertical with your center of gravity over your feet. Avoid leaning in towards the slope, as it causes instability and increases the probability of slipping.
• Do not think that technology is a fix-all – You can never carry every piece of technology gear. Rather depend on your own intuition.
• Descending - Always take your time when descending a mountain, more injuries occur on the descent than on the ascent, as people tend to get careless. Reaching the top is not your only objective – it’s getting down safely as well.
• And lastly, always expect the unexpected. Nothing is certain when climbing, so be cautious.

Essential Skills For Beginners

The first rule of mountaineering is simple – get to know what you are getting into. Read books and research mountain climbing on the internet. Read Mountaineering: The Freedom of the Hills, it is widely considered by many as the beginner guide to climbing.

Also learn the fundamentals of climbing from an experienced mountaineer or certified guiding service. Learn basic climbing techniques, including rappelling, belaying, anchor systems, and climbing protection, basic rope management, useful climbing knots, and most important, basic wilderness survival.

Essential Equipment

Your basic equipment list should include;

• A map
• backpack
• sleeping bag
• tent
• stove
• water purifier
• compass
• head lamp
• seat harness
• climbing rope
• ice axe
• stiff-soled over-the-ankle boots
• warm clothing
• energy food and drinks
• a knife, preferably with a sharp blade
• matches/lighter
• sunglasses and/or ski goggles
• sunscreen and lip balm
• first aid kit and
• survival gear

Depending on the mountain and its conditions, you also might need;

• crampons for traction
• a helmet
• slings
• protection that can be used on rock, ice, or snow
• carabiners
• an avalanche beacon and
• a chest harness

The cost of a mountaineer’s basic tool kit--ice axe, crampons and harness--should come to about $250, but this price varies all across the world. More difficult peaks require double-plastic mountaineering boots and extreme winter clothing that can cost into the thousands of dollars.

Fitness

Mountaineering is a physically demanding sport and your physical conditioning is the single most important way you can ensure a successful climb. It is crucial that you undergo a rigorous exercise and fitness program to get into shape.

When training for a high altitude climb cardiovascular training such as running and cycling should be included, as it helps you build strong lungs. Additionally, use a stationary bike, stair climber, rowing machine and/or other gym equipment as well. Weight training should also be included, with focus on your back and shoulders, as well as your quadriceps and hamstrings, which are important muscles for climbing. Climbing hills, stairs and stadium steps while wearing a backpack, is an ideal training technique. Stretching is also important. Stretch your fingers, elbows, and shoulders, because they will be holding ropes and pounding ice axes in the ice in cold freezing conditions.

A great way to condition your legs is by doing squats. This is to strengthen your legs and improve your endurance on the mountain. Also work on your glutens and calves Lunges, and leg presses are great exercises.

Three to four long training sessions per week are more beneficial than short daily workouts. It is recommended that you begin training at least three months in advance.

When climbing, be aware of edema, hypothermia, hypoxia and other altitudes sicknesses. By learning the symptoms of these illnesses, you can avoid them.