{"id":25670,"date":"2023-02-09T19:56:29","date_gmt":"2023-02-09T18:56:29","guid":{"rendered":"https:\/\/www.sentierigressoney.it\/training-for-hiking\/"},"modified":"2025-12-12T09:43:09","modified_gmt":"2025-12-12T08:43:09","slug":"training-for-hiking","status":"publish","type":"page","link":"https:\/\/www.sentierigressoney.it\/en\/training-for-hiking\/","title":{"rendered":"Training for hiking"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-zr5g0d-095c01bbb89f17421fd55c98b10d265b entry-content-wrapper main_color av-flex-cells  avia-builder-el-0  avia-builder-el-no-sibling   container_wrap fullsize'  >\n<div class='flex_cell av-r4lqvh-27d5e31802bebe1c10e6e49f3449fca9 av-gridrow-cell av_one_full no_margin  avia-builder-el-1  avia-builder-el-no-sibling '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ldxh2im7-b32e7b2afc6aa33077f19f0ba904091a\">\n#top .av-special-heading.av-ldxh2im7-b32e7b2afc6aa33077f19f0ba904091a{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-ldxh2im7-b32e7b2afc6aa33077f19f0ba904091a .av-special-heading-tag .heading-char{\nfont-size:25px;\npadding-bottom:10px;\n}\n.av-special-heading.av-ldxh2im7-b32e7b2afc6aa33077f19f0ba904091a .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-ldxh2im7-b32e7b2afc6aa33077f19f0ba904091a av-special-heading-h1 blockquote elegant-quote elegant-centered  avia-builder-el-2  el_before_av_textblock  avia-builder-el-first  av-thin-font av-icon'><h1 class='av-special-heading-tag '  itemprop=\"headline\"  ><span class='heading-char avia-iconfont avia-font-fontello' data-av_icon='\ue805' data-av_iconfont='fontello' ><\/span><span class=\"heading-wrap\"><strong>Training for hiking<\/strong><\/span><\/h1><div class='av-subheading av-subheading_below'><p>The <b>Vertical Resistance<\/b> Method by <a href=\"https:\/\/susannatesti.com\/\">Susanna Testi<\/a><\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-ldxgna89-cbf1184dd9ea5196d6afd549d240310d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Those who love walking in the mountains but, alas, can no longer rely on the seemingly inexhaustible reservoir of energy that youth provides, will undoubtedly have realized that it always takes a lot of effort: reaching the summit always repays all the effort, but how wonderful would it be if you could get there with less effort?<\/p>\n<p>The thing is, I don&#8217;t like running or going to the gym, so to keep up some kind of training routine, I had no choice but to go to the mountains as often as possible!<\/p>\n<p>In September 2022, I stumbled upon a Facebook group whose name intrigued me (&#8220;<a href=\"https:\/\/www.facebook.com\/groups\/montagnanontitemo\" target=\"_blank\" rel=\"noopener\">Montagna non ti temo&#8221;<\/a>, or &#8220;Mountains, I fear you not&#8221;), and I discovered exactly what I needed: a training program focused on increasing fatigue resistance for mountain walkers. The program is called <strong>&#8220;Resistenza Verticale&#8221; (Vertical Endurance)<\/strong>,&#8221; and the author is <a href=\"https:\/\/susannatesti.com\/\" target=\"_blank\" rel=\"noopener\">Susanna Testi<\/a>, an athletic trainer and great mountain enthusiast.<\/p>\n<div id=\"attachment_23148\" style=\"width: 1040px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/susannatesti.com\/\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-23148\" class=\"wp-image-23147 size-large\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-1030x534.png\" alt=\"Susanna Testi\" width=\"1030\" height=\"534\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-1030x534.png 1030w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-300x156.png 300w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-768x398.png 768w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-705x366.png 705w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale.png 1346w\" sizes=\"auto, (max-width: 1030px) 100vw, 1030px\" \/><\/a><p id=\"caption-attachment-23148\" class=\"wp-caption-text\">Susanna Testi<\/p><\/div>\n<p>I started following his program, which consists of a series of <strong>daily exercises lasting about half an hour, alternating between cardio and &#8220;core&#8221; muscle training<\/strong>. Unfortunately, the hiking season ended when I had not yet just finished the first cycle, but already on my first ski outings I noticed that my muscles were definitely better trained: no &#8220;stabbing pains&#8221; after the first ski run of the season, zero! The next morning I got out of bed without believing that my muscles were torn, as invariably happened to me in past years, the day after the first ski day.  <\/p>\n<p>I confidently continued training, and it was at the resumption of the 2023 hiking season that I was able to appreciate the efficacy of her method. I began to repeat the same trails I had walked the year before, and I found that each time <b>I completed the trail much faster than the year before<\/b>, and <b>without ever going into a slump even once<\/b>. <\/p>\n<p>Below is one example among many, showing the time I reached the summit recorded by my smartwatch. On the left is the time it took me to reach the summit in <strong>July 2023<\/strong>, <strong>3 hours 40<\/strong>.On the right is how long it took me the year before: <strong>June 2022, 5 hours 20.<\/strong> <\/p>\n<div id=\"attachment_23126\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-23126\" class=\"size-medium wp-image-23125\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-300x300.jpg\" alt=\"Time comparison\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-300x300.jpg 300w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-1030x1030.jpg 1030w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-80x80.jpg 80w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-768x768.jpg 768w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-1536x1536.jpg 1536w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-36x36.jpg 36w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-180x180.jpg 180w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-1500x1500.jpg 1500w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-705x705.jpg 705w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-23126\" class=\"wp-caption-text\">Time comparison<\/p><\/div>\n<p>For me, results like that were hard to imagine, all the more so considering the fact that, thanks to Susanna&#8217;s method, you learn to do something you find hard to believe when you first hear her mention it:you <strong>breathe only with your nose<\/strong>. Yes, I now close my mouth at the first step and only open it again when I get to the end of the trail, unbelievable but true.<\/p>\n<p>It may seem like a limitation, but instead it is an essential weapon: thanks to nose breathing, you are able to dose your efforts and never go into breathlessness! Indeed, one learns to use and appreciate the objects depicted below, which help so much to increase oxygen intake.<\/p>\n<div id=\"attachment_23130\" style=\"width: 297px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti.png\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-23130\" class=\"size-medium wp-image-23129\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti-287x300.png\" alt=\"nasal patches\" width=\"287\" height=\"300\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti-287x300.png 287w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti.png 450w\" sizes=\"auto, (max-width: 287px) 100vw, 287px\" \/><\/a><p id=\"caption-attachment-23130\" class=\"wp-caption-text\">Nasal patches, very important<\/p><\/div>\n<p>The program is followed entirely online: all exercises are available in an app that can be used at any time, Susanna assiduously monitors participants, checks results and suggests changes or modifications, even upon request. Those who are enrolled in the course can participate in the many live seminars he often organizes inviting nutrition experts, mountain guides, sports doctors, and so on. She is also very good at &#8220;group building&#8221;: participants who wish to do so can join a Facebook group dedicated to the &#8220;current course&#8221; where they exchange experiences and results, in a friendly, easygoing atmosphere that encourages them to stick it out and be consistent in their workouts (and consistency is perhaps the most important thing if you want to achieve the desired results).<\/p>\n<div id=\"attachment_23136\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook.png\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-23136\" class=\"wp-image-23135 size-medium\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-300x167.png\" alt=\"The FB group of the summer 2023 course.\" width=\"300\" height=\"167\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-300x167.png 300w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-1030x574.png 1030w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-768x428.png 768w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-705x393.png 705w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook.png 1076w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-23136\" class=\"wp-caption-text\">The FB group of the summer 2023 course.<\/p><\/div>\n<div data-op3-icon=\"op3-icon-shape-oval-2\" data-op-animation-trigger=\"none\" data-op-animation-style=\"\" data-op-animation-loop=\"0\" data-op-timer-minutes=\"0\" data-op-timer-seconds=\"0\">\n<div data-op3-children=\"5\" data-op3-bulletblock-media=\"icon\">\n<div id=\"op3-element-NLvT3KIX\" class=\"op3-element \" data-op3-uuid=\"NLvT3KIX\" data-op3-gid=\"\" data-op3-element-type=\"bulletlist\" data-op3-element-spec=\"\" data-op3-element-caption=\"Bullet List #NLvT3KIX\" data-op-visibility-hidden=\"0\" data-op-element-hidden=\"0\" data-op3-style-id=\"\" data-op3-has-children=\"0\">\n<div data-op3-element-container=\"\" data-op-animation-trigger=\"none\" data-op-animation-style=\"\" data-op-animation-loop=\"0\" data-op-timer-minutes=\"0\" data-op-timer-seconds=\"0\">In short: running across Susanna&#8217;s program by chance was a real stroke of luck, because it greatly improved the quality of my hiking days. If I have intrigued you and you would like to know more, I invite you to contact her directly, either by contacting her on her Facebook group (<a href=\"http:\/\/facebook.com\/groups\/montagnanontitemo\" target=\"_blank\" rel=\"noopener\">Montagna Non Ti Temo, Mountain You&#8217;re Not Scaring Me<\/a>) or by e-mail at <a href=\"mailto:hello@susannatesti.com\">hello@susannatesti.com <\/a>(website <a href=\"https:\/\/susannatesti.com\/\" target=\"_blank\" rel=\"noopener\">www.susannatesti.com<\/a>).<\/div>\n<div data-op3-element-container=\"\" data-op-animation-trigger=\"none\" data-op-animation-style=\"\" data-op-animation-loop=\"0\" data-op-timer-minutes=\"0\" data-op-timer-seconds=\"0\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/section><\/p>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":23144,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-25670","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Training for hiking - Hiking trails of Gressoney<\/title>\n<meta name=\"description\" content=\"I train for hikes following the &quot;Vertical Resistance&quot; method devised by Susanna Testi. 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