In altitude training position
do exercise and sport
even more sense.
Existing natural landscapes on mountains
offer ideal opportunities,
to keep physically fit.
Endurance training at up to 2,200 metres above sea level
You can increase your endurance training due to the Different gradients of the hiking trails very good dosage.
About the Advantages of the altitude you will find out more in detail below.
Strengthening, coordination and motor skills
The Hochalm has plenty to offer for strengthening, stretching and coordination exercises.
On the one hand on the Climbing route of the Little John Expedition.
On the other hand, you can use your eyes everywhere in the natural terrain Keep an eye open for embedded rocks, trees or benches, for example.
Rest and break are part of the training
Use all the places where you trainirst to pause and notice the beauty of nature.
The Silence of the mountain landscape offers you an ideal balance to the constant activity, even of your usual everyday life.
The possibilities for sporting activities
You can cycle on the Mountain bike routes and roads to the mountain village.
In the mountain pasture area, this is not possible out of respect for nature. With over 15 km of mountain road and almost 1,000 metres of altitude, however, even the way from the valley to the mountain village is a challenge.
In the Donnersbachtal and Ennstal valleys you will also find many other very beautiful routes.
Tip: Bike & Hike as an alpine triathlon. After cycling to the mountain village, continue walking or hiking, swim in Planner Lake in between. The mountain lake is first and foremost a natural area, not a bathing lake. Please enter the water without sunscreen if possible.
Cycling
Run on all easy paths within the Plannerkessel:
Nº 1-8, signposted in blue.
Or go fast at the beginning. Even as a newcomer to mountain running, you will find your own personal level of difficulty.
In between, nature always offers you opportunities for coordination and strength exercises.
Tip: Take a leisure map and put together your daily schedule with the help of the hiking panorama.
" Run away "
Orienteering is the still
more demanding challenge for runners.
At the same time as the physical effort, you have to navigate and find post locations in the inner area of the Planneralmkessel.
We also have something in mind for
children and families and designed the simple post locations as treasure hunts.
The printed orientation maps for stamping and further information can be found on the board at the lift ticket office.
Orienteering
If you are already practised in mountain running, you can also More demanding trailsThe route can be covered on foot, for example, over the magnificent ridges.
Enjoy the panoramas along the ridge. They give you strength for further challenges.
Please only do this with sufficient mountain running experience. Trail running on the ridge requires surefootedness, endurance and a good knowledge of the area.
Trailrunning
In Robin Hood Land you learn to concentrate, focus and let go. You also train your fine motor skills with every shot.
Register in advance for the practice course or one of the alpine courses, either at Ewis Hütte or Im Haus des Bogens.
Archery
The Expedition Little John at the JUFA site can be your starting point for more coordination and strength training. The area can be used free of charge by all guests.
The Climbing route has been built for this very purpose. Try the stations and you'll see how many muscle groups you can work.
Small children do the same on the balance course
a little further up - with a good dose of fun.
Meanwhile, parents can treat themselves to some time off.
Training
Hiking
The classic of mountain sports.
Directly from the mountain village, without even having to use a means of transport, you can set off on over 20 different hikes with several variants.
The Planneralm is small, but with modesty and love for nature
it has already become a small, large place of recreation for very many guests, which they visit again and again, year after year.
Advantages of altitude training
Improved oxygen utilisation
At higher altitudes, the oxygen concentration in the air is lower, which means that the body has less oxygen available. Training in this environment forces the body to be more efficient with oxygen and optimise oxygen use. This can improve the aerobic capacity of the body.
Increased red blood cell production
The body adapts to the reduced oxygen concentration at higher altitudes by increasing the production of red blood cells. Red blood cells transport oxygen from the lungs to the muscles. Training at high altitude stimulates the production of these blood cells, which can lead to increased oxygen uptake and improved endurance performance.
Increase lactate tolerance
During intense physical exertion, the body produces lactate, a waste product of energy metabolism. Training at high altitude can help improve the body's lactate tolerance, allowing athletes to work at higher intensities for longer periods of time before showing signs of fatigue.
Strengthening mental stamina
Training at higher altitudes requires adaptation to the lower oxygen concentration and can therefore also strengthen mental endurance. Athletes need to increase their willpower and stamina to train in this challenging environment. This can help them improve their mental skills.
Before you exercise, please make sure that you are in good health.
If you are unsure, consult your doctor in advance.
Sustainable on the mountain
Moving around the mountain on foot is fundamentally a respectful and sustainable approach to experiencing the natural space. Good clothing, open senses and the choice of a nice hiking trail are mostly sufficient.
With that you largely come Without technology to move around and prevent further damage to the land. The speed and the place decide the name: Hiking, running or trail running.
Once on the road, you can always enjoy nature, the views, the flowers, the herbs and the odd wild animal.
After the tour you will have seen a lot, sharpened your senses, breathed good air, covered metres in altitude and thus trained your muscles and cardiovascular system.
Enjoy your training!
Concept, design and implementation
Harald Waupotitsch
