unclesam1980: переводы

→Plan ahead: pack a Special Meal/treat for just such occasions.

→LIFE AT THE EXTREMES

→Eat at least 4 servings/day of Protein-rich foods: legumes, nuts, seeds, dairy or meat.

→OVERVIEW:

→_______________________________________________________________________________________________

→PROTEIN

→KEEPING THE FAT IN

→KEEPING THE FAT IN

→Starvation robs you twice!

→Choose cheese/creamy sauce-based soups, rather than broth.

→Buy potato chips and donuts, rather than pretzels or English muffins.

→Instead of spaghetti or egg noodles, use Ramen noodles--they're fried in oil (& cook faster), or better yet, Chow Mein noodles (high fat and require no fuel).

→Add nuts to top off casseroles and cheese to soups (or vice versa).

→In making GORP, add high fat cereals like granola, rather than Cheerios.

→-- Fine for a short-term hiker

→Isn't 30-40% fat too high?

→The days you are not jogging/working out at the gym, try to find time to Walk, walk, walk, walk. Preferably with a load on your back. The best training for backpacking is backpacking. Steady daily walking with boots on your feet and a load on your back will train muscles and toughen up feet, hips and shoulders. Aside from aerobic exercise, a strengthening program will reduce risk of injury and increase lean body mass. Knees and ankles are obviously important, but don't neglect the upper body either. [If you need more information, check a local health club or library/bookstore.]

→Alternate days of low intensity and high intensity exercise, low intensity one day, followed by higher intensity the next. The purpose of the high intensity exercise is to increase the number and efficiency of the powerhouses (mitochondria). The days you climb three 4000' peaks in a row, you'll be grateful for every minute of high intensity you have ever done. The high intensity workout also allows you to get the maximum benefit for your heart in the least amount of time (eg. a 30-40 minute aerobic workout 3 times a week).

→A word of Caution: "Use it or lose it"applies to any training program you undertake. The benefits of crash training (8-12 weeks) will be quickly lost (6-8 weeks) if exercise ceases. Easy come, easy go. The benefits of prolonged training are more likely to be retained.

→For short term hiking, it is easy to plan an appealing menu that is light weight and requires no stove. For months on the trail, try to imagine what you will feel like when you try to swallow the 1,346th Mocha flavored energy bar. But for the insistent, the Shopping List below allows enough flexibility that you should be able to plan a reasonably varied, nutritionally adequate diet, even without a stove. Just select foods within the same category. Example: Since you cannot prepare rice, Ramen or couscous, buy an extra 5 pounds of bread, crackers, cereals and chips.