6 Ways to Increase Your Hiking Endurance to Climb Mount Ararat

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6 Ways to Increase Your Hiking Endurance to Climb Mount Ararat

1. Do Long-Term Cardio Workouts

Before your Mount Ararat trip

Strengthen your cardiovascular system with aerobic exercises such as walking, running, and cycling. Do 45–90 minute cardio sessions 4–5 days a week.

2. Lose Weight

Maintaining a healthy body weight has a performance advantage due to lower energy costs, higher speed, and better agility.

3. High Altitude Training (If Available)

If possible, get your body used to the reduced oxygen by doing short walks or camping trips at altitudes above 2,000 m. Take nature walks with a load on your backpack to simulate conditions similar to real climbing. This develops your back, leg, and balance muscles. Do backpacking hill climbs to prepare for the steep slopes of Mount Ararat. Climbing stairs or using an inclined treadmill are also effective.

4. Carry Less Stuff

On the Mount Ararat tour, crampons, headlamp, water, snacks, Thermos (at least 1 Liter)

Water and windproof outer jacket (hardshell) we do not recommend carrying anything else other than these items.

5. Drink Water Properly

We all know that water is indispensable for basic human life.

It makes up 70% of our body mass and is necessary for our body’s metabolic processes. By drinking water, the body simply functions better. The heart pumps better. Muscles work better. Both of these are important for your endurance. With enough water, your body can function smoothly and recover from activity much more effectively than if you were dehydrated. We recommend that you consume at least 1.5 cups of water during the Mount Ararat tour.

6. Consume the Right Foods

Climbing a high-altitude and challenging mountain like Mount Ararat is possible not only with physical endurance, but also with a correct and planned diet. During the preparation process that begins weeks before climbing Mount Ararat, you need to implement a balanced and conscious nutrition program to increase your body’s energy level, prevent muscle loss and strengthen your immune system.

Your diet should be rich in carbohydrates, protein, healthy fats, vitamins and minerals to support your intense training program 2 to 4 weeks before the climb. It is important to get most of your daily calories from complex carbohydrates in order to meet your energy needs. During this period, foods such as whole grain bread, brown rice, oats, pasta, potatoes and bulgur should be frequently on your table.

You should consume sufficient protein to protect and repair your muscles. Quality protein sources such as meat, chicken, fish, eggs, yogurt and legumes should be included in every main meal. In addition, healthy fats such as walnuts, hazelnuts, olive oil and avocado provide both calorie support and long-term energy.

Water consumption is vital during this period. You should drink 2.5 to 3.5 liters of water daily to adapt to high altitude conditions and prevent muscle cramps; especially on training days, you should use natural mineral water, ayran or electrolyte tablets to maintain your electrolyte balance.

A week before climbing Mount Ararat, you should simplify your diet a little and facilitate digestion. You should stay away from fatty, heavy and gas-producing foods, and pay attention to your intestinal health. In the last 3 days, you should fill your muscle glycogen stores by loading carbohydrates. This increases your energy level and prevents a decrease in performance during the climb.

During this entire process, supplements such as vitamin C, iron, magnesium and vitamin D (under doctor’s supervision) are valuable in supporting immunity and energy metabolism. You can speed up your recovery with carbohydrate-heavy meals before training and protein and carbohydrate-containing meals after.

Remember: You climb not only with your feet, but also with your body strengthened by nutrition. Proper nutrition is the secret key to success in climbing.