Uziqeqeshela Kanjani Uhambo Oluphezulu Lwe-Altitude Nokukhuphuka

Uhambo lokuphakama okuphezulu ngokuvamile lubhekisela ekuhambeni noma ukuhamba ngezinyawo ngaphezu kokuphakama okungu-2,500m/8,200 ft. Lo msebenzi uhlanganisa ukudlula indawo enezintaba usebenzisa amandla omuntu. Uhambo lokuphakama okuphezulu luyinselele ngandlela thize, nokho ludlula endaweni engaphansi komhlaba. I-Everest Base Camp Trek, i-Everest Three Mountain Passes, kanye ne-Annapurna Base Camp zingamahambo aziwa kakhulu aphakeme e-Himalaya yaseNepal.

Ukukhuphuka kwe-high-altitude kusho ukukhuphuka isiqongo sentaba ngaphezu kuka-3,500m/11,500 ft. Umsebenzi udinga amakhono akhethekile nezinto zokusebenza. Umqansa uza nezinselelo eziphakeme endaweni eyinselele. Abagibeli bezintaba kufanele bazi amakhono ayisisekelo okuqwala izintaba ukuze baqedele umqansa ngempumelelo. Nokho, ukuqeda umqansa ophakeme kunikeza umuzwa wokufeza okuthile ngombono okhangayo weziqongo eziningi ezinkulu eziseduze.

Izindawo ezifana ne-Everest kanye Izindawo zokuhlala e- Annapurna ukuhlinzeka ngohambo oluphakeme oludumile kanye nemiqansa. I-Acclimatization iyingxenye ebalulekile yemisebenzi yomibili. Ngaphezu kwalokho, ukuqina komzimba, ukulungela ingqondo, nolwazi olufanele kubalulekile. Le bhulogi izokukhanyisela ngolwazi lokuthi ungaziqeqeshela kanjani uhambo olude nokugibela imiqansa.

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Ukuqonda High Altitude Treks kanye nokukhuphuka

Ukuqonda uhambo oluphakeme kanye nezintaba kuhlanganisa ukubheka umehluko phakathi kwemigomo, izinselele zabo, kanye nemivuzo.

Uhambo oluphezulu lwe-Altitude

Kubandakanya ukuhamba ngaphezu kwe-2,500m ngaphezu kwezinga lolwandle. Umsebenzi awudingi ulwazi lokuhamba ngezinyawo noma ukuhamba ngezinyawo kodwa udinga izinga elihle lokufaneleka. Ngenkathi beya endaweni ephakeme, abahamba ngezinyawo kufanele bacabange ukuhamba kancane ukuze bavumele imizimba yabo ijwayele amazinga okushisa ashintshile futhi bagweme ubungozi bezinkinga ezihlobene nokuphakama kokuphakama. Uhambo lwe-trekking lukuyisa endaweni ehlukahlukene, kusukela ezimfundeni ze-Alpine kuya ezingcwecweni zeqhwa, amahlathi aminyene, namachibi aphakeme.

I-High Altitude Climb

Climbing iziqongo ezingaphezu kuka-3,500 zaziwa njengokukhuphuka kokuphakama okuphezulu. Lo msebenzi udinga amakhono okukhweza afana nokusebenzisa intambo, ukulungisa imbazo yeqhwa, nokusebenzisa amakhramponi. Ngokufanayo, ukuqonda ingozi yama-avalanche nama-crevasses kubalulekile. Isimo sezulu esingalindelekile kanye nokugula kokuphakama kokuphakama yizinto ezikhathazayo eziyinhloko ngesikhathi sokukhuphuka. Ukwenyuka nokwehla kancane nokulalela umzimba wakho kungasiza kakhulu ngesikhathi sokukhuphuka. Uhambo lokuya emqanseni ophakeme lunikeza umbono omangalisayo weziqongo zezintaba uma useduze, okwenza uhambo lube luzuzisa.

Kuyini i-High Altitude?

Ukuphakama okuphezulu indawo ephakeme ngaphezu kolwandle, lapho umfutho womkhathi uphansi kakhulu kunalowo wezinga eliphansi. Leli gama ngokuvamile lisetshenziselwa ukuchaza i- ukuphakama ngaphezu kuka-2,500m. Kunokuntuleka komoya-mpilo emoyeni endaweni enjalo noma ngaphezu kwalokho, futhi ingozi yokugula kokuphakama kwendawo iyanda kakhulu. Uma uya phezulu, ingozi yezinkinga ezihlobene nokuphakama iwukukhathazeka okuyinhloko. Ukuphakama okuphezulu kuhlukaniswe ngezigaba ezilandelayo:

• Ukuphakama okuphezulu: Lapho ukuphakama kufinyelela ku-2,500m/8,200ft, isimo siyisiqalo sokuphakama okuphezulu futhi ukuphakama okuphezulu.
• I-Altitude emaphakathi: Izinga lokuphakama kusuka ku-2,500m kuya ku-3,500m/11,500ft limaphakathi.
• Ukuphakama Okuphezulu: Ukuphakama kusuka ku-3,500m kuya ku-5,500m/18,000ft ngaphezu kwezinga lolwandle kuphezulu.
• I-Altitude Ephakeme Kakhulu: Ukuphakama ukusuka ku-5,500m kuya ku-7,500m/24,600ft kuwubude obuphezulu kakhulu obunobungozi obukhulu bokugula kokuphakama kwendawo.
• I-Altitude Ephakeme Kakhulu: Yisigaba esinzima ngokwedlulele, esikhathaza kakhulu ngaphezu kwe-7,500m ngaphezu kwezinga lolwandle. Ekuphakameni, ukusinda ngaphandle komoyampilo owengeziwe kunzima; ngakho-ke, ukuthwala umoya-mpilo kuyadingeka ukuze ukhuphukele phezulu.

Ukuhlelela ukuqeqeshwa kwe-High Altitude

Lapho nje uhlela ukuqala uhambo noma ukugibela, lungiselela Nokuqeqeshwa. I-High-altitude Training ibalulekile kubavakashi abangazakhela yona ukubekezela, amandla, nohambo lulonke. Ukuqeqeshwa okusebenzayo kokuphakama okuphezulu kudinga ukuhlela okuhle nokulungiselela imiphumela engcono futhi kugwenywe izingozi. Nali isampula lohlelo lokuqeqesha elikusiza ukuthi uhlele uhambo oluya endaweni ephakeme kanye nezintaba:

Usuku 01

• Ukuqeqeshwa kwenhliziyo nemithambo yegazi: ukugijima noma ukugibela ibhayisikili imizuzu engu-30 isonto ngalinye
• Ukuqeqeshwa kwamandla: Ukujima kwemilenze (i-squat, i-deadlift yase-Romania, i-sawubona, ukukhuphuka kwethole) nokuzivocavoca okuyisisekelo (ipulangwe, i-Deadbug, i-Russian twist, i-crunches yebhayisikili)
• Ukukhuphuka kwezitebhisi: Izitebhisi gibela phezulu naphansi imizuzu engu-20

Usuku 02

• Ukuqeqeshwa kwenhliziyo nemithambo yegazi: Ukuzivocavoca kwe-HIIT (phinda imizuzu engama-20-30 ngenkathi uphumula kahle)
• Ukuqeqeshwa kwamandla: Ama-push-ups, ama-push-ups, ama-dumbbell row (ukuzivocavoca umzimba okuphezulu)
• Ukugibela izintaba: 2-3 amahora ukuhamba

Usuku 03

• Ukuqeqeshwa kwenhliziyo nemithambo yegazi: Ukugijima nokuhamba ngebhayisikili imizuzu engu-15-15
• Ukuqeqeshwa kwamandla: Ukuzivocavoca umlenze
• Ukukhuphuka kwezitebhisi: Izitebhisi Khuphuka phezulu naphansi imizuzu eyi-15

Usuku 04

• Ukuqeqeshwa kwenhliziyo nemithambo yegazi: Ukuzivocavoca kwe-HIIT
• Ukuqeqeshwa kwamandla: Ukujima okubalulekile
• Ukugibela izintaba: 2-3 amahora ukuhamba (ngokuthwala ubhaka)

Usuku 05

• Usuku lokuphumula

Usuku 06

• I-Yoga: Prakthiza i-Pranayama imizuzu engu-15
• Ukuqeqeshwa kwe-Aerobic: Imizuzu engama-30 yokugijima nokuhamba ngebhayisikili
• Ukukhuphuka kwezitebhisi: Khuphuka futhi wehle ngezitebhisi imizuzu eyi-15

Zijwayeze ukuhlela okungenhla nsuku zonke futhi uzilungiselele uhambo oluya endaweni ephakeme noma imiqansa. Ukuqeqeshwa kusiza ukuthuthukisa ukukhuthazela namandla e-aerobic futhi kuthuthukise ukukhiqizwa kwamangqamuzana egazi abomvu.

Uziqeqeshela kanjani uhambo oluphezulu lwe-altitude nokukhuphuka izintaba?

Ukuqeqeshwa kokuhamba ezindaweni eziphakeme kanye nezintaba kuyadingeka uma uhlela ukuba nengxenye kuhambo olungaphezu kuka-2500m. Njengoba kushiwo ngenhla, abahamba ngezinyawo nabakwaMountaineers babhekana nobunzima obuningi bokuphefumula. Ngakho, ukuqeqeshwa ukuphela kwendlela yokuqedela uhambo impilo enhle futhi ngaphandle kwezinkinga ze-AMS.

Ukuqeqeshwa ngaphambi kohambo lwesithathu kunikeza umphumela omuhle kakhulu phakathi kwabahamba ngezinyawo nabaqwali. Ukuqala kusenesikhathi kuqinisekisa ukuthi ukulungele ngokomzimba nangokwengqondo ukubhekana nezinselele zezindawo eziphakeme kakhulu. Ukuqeqeshwa kudinga inhlanganisela ye-multi-dimensional yokufaneleka kwenhliziyo, amandla, ukuguquguquka, kanye nokulungela kwengqondo. Nazi izinto ezi-10 ezihamba phambili okudingeka uziqaphele uma uhlela uhambo olude oluphakeme njenge I-Everest Base Camp Trek, i-Annapurna Circuit Trek, njll.

Vakashela Udokotela

Ukuvakashela udokotela ngaphambi kokuqala uhambo oluphakeme kanye nokukhuphuka kuwukuhlakanipha. Ukukhathazeka nodokotela bakho uma unenkinga engeke ikuvumele ukuthi uqale uhambo lwakho, ikakhulukazi uma unanoma yisiphi isimo sezempilo esivele sikhona. Qala uhambo lwakho uma udokotela wakho esekuvumela futhi ethi hamba.

Ukulungiselela Ngaphambi Kokuqala

Ukulungiselela izinyanga ezimbalwa ngaphambi kokuqala uhambo kwandisa amandla namazinga okufaneleka. Lapho uqala ukulungiselela kusenesikhathi, umzimba wakho uzosebenza kangcono phakathi nohambo futhi ukwazi ukuzivumelanisa nendawo ezungezile eshintshile.

Ukuqeqeshwa Ukukhuthazela

Ukuqeqeshwa kokukhuthazela kubalulekile ekuhambeni kokuphakama okuphezulu ukuze uzilungiselele izinsuku ezinde zokuhamba nobhaka wakho osindayo. Izinga lokukhuthazela elifanelekile liyadingeka ukuze uhambe ngezinyawo kanye nokugibela endleleni embi ngobhaka osindayo. Isisekelo esiqinile ekukhuthazeleni sivumela umuntu ukuba athuthukise isimiso senhliziyo.

Ukuqeqeshwa Kwenhliziyo

Ukubandakanyeka ekuqeqesheni i-cardiovascular kuvumela ukuthuthukiswa kwenhliziyo, amaphaphu, nohlelo lokujikeleza kwegazi. Ukuqeqeshwa njengokugijima, ukugijima, ukugibela ibhayisikili, ukubhukuda, ukugibela izitebhisi, kanye nezintambo zokugxuma kuwukuzivocavoca kwenhliziyo nemithambo yegazi okusiza ukumpompa igazi nokuletha imisoco emzimbeni.

Strength Training

Uhambo oluphakeme kanye nokukhuphuka kudinga imilenze eqinile, umongo, nemisipha ukuze uphathe ubhaka futhi ugcine ibhalansi. Ama-squats, amapulangwe, amaphaphu, ama-push-ups, ama-deadlift, nokucindezela amahlombe ezinye izivivinyo eziza ngaphansi kokuqeqeshwa kwamandla futhi zisize ukwandisa imisipha yemisipha.

Funda i-Yoga

I-Yoga ithuthukisa isimo ukuguquguquka, ibhalansi, futhi gxila esiza ekuqwaleni izintaba nokukhuphuka phezulu. Futhi, i-yoga ikwenza ukwazi ukuphefumula futhi ikunikeze usizo olubalulekile ezindaweni eziphakeme. I-Pranayama, ukuma kwenja ebheke phansi, ijuba, neqhawe, kuwumkhuba ongcono kakhulu wohambo lwakho.

Ukondleka kanye Nokwehliswa kwamanzi

Ukuhamba ezindaweni eziphakeme kanye nezintaba kudinga amandla ukuze kusetshenziswe umoya-mpilo ngendlela efanele; ngakho, kufanele futhi ugxile ekudleni okulinganiselayo. Futhi, i-hydration efanele ibalulekile, njengoba ukuphelelwa amanzi emzimbeni kubangela ukugula kwe-altitude. Yidla inani elilungile le ama-carbohydrate kanye nokudla okunikeza amaprotheni like oats, ubhatata, irayisi elinsundu, inkukhu, iqanda, ubhontshisi namantongomane. Ukwengeza, phuza amanzi amaningi ukuze ugcine umzimba wakho ugcwele amanzi ngendlela efanele.

Ukulungiselela Kwengqondo

Ukucabangela impilo yengqondo ngenkathi uziqeqeshela uhambo oluya ezindaweni eziphakeme kanye nezintaba kubalulekile. Ukuzilungiselela ngokwengqondo kubalulekile njengokuqeqeshwa ngokomzimba. Zilungiselele ngokwengqondo ukungakhululeki ngokomzimba njengokukhathala, ukugula kwe-altitude, nobuhlungu bemisipha. Futhi, cwaninga lapho uzogibela khona noma uzogibela ukuze uzijwayeze ngendawo.

Nikeza Okubalulekile Ukujwayelana

Ukuzijwayeza kuyisihluthulelo sokuqeda noma yiluphi uhambo noma ukugibela ngempumelelo, njengoba kunciphisa ingozi yokugula kakhulu ezintabeni. I-Acclimatization isho ukuzivumelanisa nezimo zokushisa ezishintshile. Ngakho-ke, kuyasiza ukulungisa umzimba wakho endaweni eshintshile. Ukunikeza kuqala umzimba wakho ukuze ujwayelane kahle kungasiza kakhulu ukugwema ubungozi bezinkinga ezihlobene nokuphakama.

Funda kabanzi mayelana no Usuku Lokujwayela eNamche ngesikhathi se-Everest Base Camp Trek.

I-Altitude Sickness kanye nezixazululo

Ukugula kwe-altitude kuyinkinga enkulu phakathi kwabahamba ngezinyawo nabaqwali ohambweni lwabo. Kuyisimo somzimba lapho ungasitholi isikhathi sokulungisa umoya-mpilo ophansi endaweni ephakeme. Ukukhuphukela ngokushesha ezindaweni eziphakeme ngaphandle kokunikeza ithuba lokujwayelana kubangela ukugula kwe-altitude. Ikhanda elibuhlungu, ukukhathala, ukuhlanza, ukulahlekelwa ukusebenzisana, ukuqwasha, nesiyezi ezinye zezimpawu zokugula kwe-altitude. Nawa amanye amakhambi umuntu okufanele awalandele lapho eba nezimpawu zokugula kwe-altitude.

• Ukujwayela: Khumbula ukuthi ukujwayelana kuyisihluthulelo. Ngakho-ke, khuphuka kancane kancane, uvumele umzimba wakho ukuba uvumelane nezinga lokushisa elishintshile.
• Hlala u-hydrated: Phuza amanzi amaningi futhi uhlale unamanzi kulo lonke uhambo. Khumbula, ukuphelelwa amanzi emzimbeni kungenza izimpawu zibe zimbi kakhulu futhi kwandise ingozi ye-AMS.
• Ukuphumula: Thatha ikhefu ngezikhathi ezithile ngenkathi ukhuphuka noma uhamba ngezinyawo.
• Yehla: Uma izimpawu zokugula kwe-altitude ziqhubeka nokwanda, cabanga ukwehla uye endaweni ephansi.

Isiphetho

Ukuqeqeshwa kokuhamba ngezinyawo nokukhuphuka okuphakeme kubalulekile kuhambo oluyimpumelelo noluphephile—ukulungiselela uhambo kusenesikhathi, kugxile ekwakheni amandla nokukhuthazela ngokuzivocavoca. Ukujwayelana kubalulekile, futhi ukugibela/ukuqwala izintaba kancane kancane uye ezindaweni eziphakeme kuvumela umzimba ukujwayela izinga lokushisa elishintshile. Khumbula ukuhlala unamanzi futhi ulalele umzimba wakho ngesikhathi sokuqeqeshwa nohambo. Ngokulungiselela nokuqeqeshwa okufanele, umuntu anganqoba izinselele zokuphakama okuphezulu futhi ajabulele injabulo yobuhle be-Himalaya baseNepal.