Mountain Climbing

Defintion:

• Mountain climbing (or mountaineering) is a hobby

where people climb mountains. It may involve hiking,
, rock climbing, as well as crossing glaciers. Someone
who does mountain climbing is called a mountain
climber.
Mount Minandar
• Minandar is a local term which means start of rumbling
sounds. According to the locals, Mt. Minandar was named
after people from the sea heard rumbling sounds coming
from the mountain top .
• Rising 1,464 feet above sea level, Mt. Minandar offers a
picturesque view of the Grand Mosque and Timako Hill of
Cotabato City and the shores of Barangay Kusiong and
Tapian.
• Formally opened to the public on July 17, 2016, the trail to
Mt. Minandar passes through a lush tropical rain forest with
a possible traverse trek to Pinutulan Creek.
 Plan Your Route •
• Trail difficulty. Depending on your fitness and
experience level, choose mountains that you can
most likely overcome but will still challenge you.
Things that you
•
Don’t go to major hikes immediately!
Fees. Despite mountains being a public property, need to know
there are still occasional fees to prepare for. Some
of these are environmental fees, guide fees, and
tourism fees that vary from one place to another.
Make sure you bring enough cash to take you
home!
• !).
• Weather. This is a must prior to your climb. If weather
forecasts expect heavy downpour that weekend, it
might be best to bring sufficient gear, or to cancel the
trip altogether.
• Terrain. Know whether you are going to deal with
mostly limestone rocks, inclined steps, or thick
forests. This will help you get an idea of your
battleground during the day.
• Current Affairs. Know the status of the mountain
you’re going to climb! You don’t want to start your
travel only to find out that the mountain has been
closed due to environmental or political reasons (it
happens
Wear Proper Gear

• One of the simplest ways to know

what to wear is to know the weather
conditions. If you expect a sunny
stroll, wear proper sun protection
such as sunblock, bandannas, arm
and leg sleeves, and sunglasses.
Colder weather or overnight
camping means bringing thermal
blankets, jackets, and scarves.
1. Strength training. Strengthening your leg muscles surrounding the knee is key to ensure
they can endure prolonged hours of walk. You can also do push-ups to improve arm
strength for trails that will entail minor rock or rope climbing.
2. Endurance training. Do cardio workouts for an extended period of time to increase your
stamina incrementally. You can also do this while carrying a heavy backpack to get a feel of
how it will be like on the day of your climb.

EXERCISE THOSE MUSCLES

Being adventurous does not translate to being reckless!

Take the responsible route by registering at the jump-off point of the trail. This is
usually the DENR or the local government post where climbers are ushered in
before they climb. Leave your name, expected time of return, and person to contact
during emergencies. Additionally, take note of numbers to get help from, although do
not expect your phones to have signal in the wilderness.

ASK FOR HELP

Be knowledgeable with common physical setbacks such as sprains,
blisters and cramps. Other possible problems in the outdoors are
hypothermia, heat exhaustion, dehydration, wounds and scratches, and
fatigue. Pack a simple first aid kit that contains painkillers, hydration salts,
bandages and alcohol. Learning first aid is also a huge plus.

PREPARE FOR EMERGENCIES

What to Bring Day Hiking

• Hiking backpack
• Weather-appropriate clothing
(think moisture-wicking and
layers)
• Hiking boots or shoes
• Plenty of food
• Plenty of water
• Navigation tools such as a map
and compass
• First-aid kit
• Knife or multi-tool
• The rest of the Ten Essentials
as appropriate for your hike
 10 Ways To Reward your Body after Hiking
• Cool Down - Cooling down simply means slowing down (not
stopping completely) after exercise. Continuing to move around at a
very low intensity for 5 to 10 minutes after finishing your walk helps
remove lactic acid from your muscles and may reduce muscles
stiffness. warming up and cooling down are more helpful in cooler
temperatures.
• Replace Fluids - You lose a lot of fluid during a long Hike and
ideally, you should be replacing it during the walk, but filling up after
exercise is an easy way to boost your recovery. Water supports
every metabolic function and nutrient transfer in the body and having
plenty of water will improve every bodily function.
• Eat Properly -. A long walk will deplete your energy
stores, you need to refuel to replace this energy, repair
tissues, get stronger and be ready for the next challenge.
Ideally, you should try to eat within 60 minutes of the end
of your hike and make sure you include some high-
quality protein and complex carbohydrate.
• Stretch -. After a tough hike, consider gentle stretching.
This is a simple and fast way to help your muscles
recover.
• Rest. Time is one of the best ways to recover (or heal) from just about any
illness or injury and this also works after a long, hard hike. Your body has
an amazing capacity to take care of itself if you allow it some time. Resting
and waiting after a testing, long hike allows the repair and recovery process
to happen at a natural pace. It’s not the only thing you can or should do to
promote recovery, but sometimes doing nothing is the easiest thing to do.
• Perform Active Recovery. Easy, gentle movement improves circulation
which helps promote nutrient and waste product transport throughout the
body. In theory, this helps the muscles repair and refuel faster.
• Have a Massage. Massage feels good and improves
circulation while allowing you to fully relax. You can also try
self-massage here’s a link to a Foam Roller Exercises for
Easing Tight Muscles – you can do this for free!.
• Take an Ice Bath. Great for the summer, ice massage or
contrast water therapy (alternating hot and cold showers) to
recover faster, reduce muscle soreness and prevent injury.
The theory behind this method is that by repeatedly
constricting and dilating blood vessels helps remove (or flush
out) waste products in the tissues.
• Get lots of Sleep. While you sleep, amazing things are taking
place in your body. Optimal sleep is essential for anyone who
exercises regularly. During sleep, your body produces Growth
Hormone (GH) which is largely responsible for tissue growth
and repair.
• Avoid Overdoing your Hike . One simple way to recovery
faster is by ensuring your hike is within your capacity and
build up gradually to harder walks. Trying to do too much
immediately without a gradual aclimatisation for your body
and muscle groups will limit your fitness gains from your hikes
and undermine your recovery efforts.
Thank you
• Good luck and don’t die