These Are Not A Replacement For Cardio (When Training For Mountaineering)

Long-duration, steady-state cardio is the foundation of any training plan for mountaineers. But all too often, I see 'novel training methods' pitched as a potential replacement for this type of training. But this could be nothing further from the truth.

Inside this article and podcast, I explore a few methods of preparation which may potentially be beneficial, but which you should NOT mistake as a replacement for your cardio. 

A Common Training Mistake For mountaineers 

​Today, I want to talk about cardio training for mountaineers and a few things that absolutely should not be considered a replacement for it.

This is a trap I have seen a few people fall into, so I want to explore it so you don't get caught out!

Because when it comes down to it, mountaineering is an endurance sport in the truest sense of the word.

It requires us to move for multiple hours (or days), for a long, long, long time, at a relatively low intensity.

Most mountaineers who look into their training already know this.

Aerobic fitness is the single most important factor when it comes to mountaineering performance.

And because of that, the majority of your training hours should be spent developing your aerobic fitness in one way, shape, or form.

Traditionally, the bulk of your aerobic fitness is built through long-duration, low-intensity cardio.

Things like:

• Hiking
• Running
• Cycling
• Pack walking
• Stair or hill climbing (if intensity is managed properly)

This is long, slow, steady work.

It is the basics. It is the foundation. And realistically, every single mountaineer should be doing this in some form.

Now here is where things get tricky.

This type of training can be dull. It can feel monotonous. Sometimes the thought of keeping things easy for yet another session just fills us with dread.

Sometimes the time commitment alone feels overwhelming.

And because of that, a lot of mountaineers develop resistance toward this kind of training.

I am not saying you need to train like a full time professional athlete and do crazy amounts of hours of this per week...

But it does need to be part of your training week. 

And this is exactly where the mistake comes in.

A lot of people know this resistance to longer-duration cardio exists.

Coaches. Influencers. People selling products.

They know some mountaineers will do almost anything to avoid long, steady cardio.

They know people are looking for shortcuts.

So marketing steps in.

You start seeing exciting, new, novel methods pitched as replacements for traditional cardio.

Sometimes they are even marketed as 'better than' cardio. Or as something that completely replaces cardio.

And I understand why people fall for it.

Standard cardio is not exciting. So when something sounds more enjoyable, people listen.

But it can be very misleading.

Ninety per cent of the time, these methods can be beneficial in some way.

They often have specific benefits in specific situations.

But they should never replace the fundamentals.

They should never replace your cardio.

So today, I want to explore four things that I have recently seen promoted quite a bit that absolutely should not replace long steady state cardio for mountaineers.

1) Strength Training

I love strength training for mountaineers. Every mountaineer should be doing it.

But it is not cardio.

I have seen people argue that heavy lifting counts as cardio because heart rate gets high.

That because your heart rate spikes, it must be cardiovascular training.
That it is a two in one solution.

It is not.

Strength training creates a very different stimulus in the body compared to sustained cardiovascular exercise.

No matter what your heart rate does.

I know this sounds like common sense. But I see coaches actively promoting this idea.

So if you are trying to squeeze everything into your week, remember this.

Strength training is great. But it does not replace cardio.

2) Breathing Training.

There are hundreds of breathing methods out there.

Some are useful. Some are questionable.

But none of them replace cardio.

Wim Hof breathing. Breath holds. Box breathing. Respiratory muscle training.

They may have a place. But they are not a substitute for cardio.

Breathing training aims to improve specific aspects of breathing.

That is fine.

But it is not endurance training.

You will hear people claim breathing work improves red blood cells and hemoglobin.

Even if that were true for everyone (which is very debatable). It still does not replace cardio.

So if you are choosing between longer cardio or breathing work, the answer is simple.

Cardio comes first. Breathing work is always an accessory. Use it to complement training, not replace it.

3) Sauna Work

Heat exposure does have potential benefits for mountaineers.

It may help certain endurance adaptations.

But sitting in a sauna for thirty minutes is not the same as hiking, cycling, or running for thirty minutes.

It can be used on off days. Or after sessions. But it is not cardio.

No matter how convincing the podcast hosts sound, please don't fall into this trap! ​

4) Simulated Altitude Tents.

Altitude tends are becoming more and more accessible to mountaineers every year.

Some mountaineers use them before high-altitude expeditions.

They may offer certain benefits. They may help with endurance-related adaptations.

But they are not a replacement for cardio.

Even if they increase hemoglobin or red blood cells, they should be used as a way to supplement your cardio, not replace it.

On top of this, if using an altitude tent means you no longer have the time or energy to do your regular cardio sessions, that is a problem.

So if you see marketing that suggests you can just sleep in a tent and skip your cardio, do not fall into that trap.

Want to learn more about altitude tents? Check out this article and podcast: Simulated Altitude Tents For Mountaineers ​

​All of these methods of training can have benefits when used correctly.
​
They can help in specific situations and contexts.

But if you ever hear them promoted as a replacement for cardio, that is a red flag.

Mountaineers need dedicated cardio in their week.

Usually low intensity, sustained movement.

You do not need to train this way all the time.

You can mix things up.

But it must be there.

For some people this will sound obvious. But I am seeing this confusion pushed more and more. And I do not want anyone paying for it on the mountain.

Yours in trekking,

Rowan 

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