Courtesy Anita Jensen
2007年，安妮塔•简森(Anita Jensen)站在欧洲最高峰－－俄罗斯厄尔布鲁斯峰之巅。
攀登
33岁的丹麦人安妮塔•简森(Anita Jensen)是丹麦设计公司Skagen Designs驻香港办事处的商务总监。她在首次登山的过程中迷了路，过度疲劳导致呕吐，在7天内瘦了近6公斤。
在说到她和她的伙伴在2006年攀登海拔5900米的乞力马札罗山的经历时，她说，"当时我们太天真了，什么也不知道。"
那次旅行只是她登山生涯的开始。在开始登山的两年之前，简森看到一个坚持不懈的人在为攀登全球七大高峰做宣传。这七座高峰是每个大洲海拔最高的山峰，分别是：非洲的乞力马札罗峰、亚洲的珠穆朗玛峰、欧洲的厄尔布鲁斯峰、北美洲的麦金利峰、南美洲的阿空加瓜峰、南极洲的文森峰和大洋洲的查亚峰（印尼）或科修斯科山（澳大利亚）。这项挑战引起了她的兴趣，她决定要攀登所有这些高峰。
她说，"如果你有一个目标需要完成，生活就会变得非常有趣。"
2007年，她攀登了位于俄罗斯境内的厄尔布鲁斯峰，是和一位专业向导和一个团队一起完成的。两年后在攀登阿根廷境内的阿空加瓜峰时，有一件事让她清醒地意识到了登山的危险性。当她的团队在向上攀登时，另一个登山团队的五位成员冻死在这座海拔近7000米高峰的峰顶附近。她说，在向导出现高原反应、无法辨别方向后，那个团队在从峰顶折返时迷路了，最终被冻死。她说，"谁都有可能遇到这种情况。"
那么她为什么还要登山呢？
她说，"（登山）让你感觉如此有活力。身处险境带来的刺激会让你感到有些上瘾。"
而且山上的景色实在是太美了，尽管温度低至零下30摄氏度。她说，"这项运动带来的回报就是带着被冻僵的鼻子从帐篷里向外张望，然后看见最美的落日。"
简森的计划表上还有四座山峰有待征服，但是，自从她的登山伙伴在去年踢足球时导致腿骨骨折，她的登山计划就暂时搁置了。她希望在他于今年晚些时候康复后，他们能去攀登澳大利亚的科修斯科山。
训练
在每个工作日，简森都有一套不同的训练日程，在核心力量训练的基础上配合40-50分钟的有氧训练。例如，每周三，她骑30分钟自行车，在跑步机上跑20分钟，做三组仰卧起坐，每组60个，然后做一些瑜珈练习来拉伸和锻炼她的躯干。每周一，她骑45分钟自行车，做三组仰卧起坐，每组60个，然后是瑜珈动作。每天她都要调整训练日程，将各项锻炼混合起来。
简森说，虽然心血管耐力对登山运动来说很重要，但也需要配合强壮的小腿、大腿和臀部肌肉。在每次登山活动临近时，她都要加大跑步机的倾斜度，让她的腿部肌肉变得更强壮。
除了有氧和力量训练外，简森每天还练习半小时瑜珈休息术。她说，瑜珈休息术有助于提高登山时的肺活量，使她能够更注意自己的呼吸，帮助她在山上稀薄的空气中尽可能多地吸入氧气。她说，即使只是坐下来以正确的方式呼吸五分钟，也能让你获得很多能量。
每个周末，简森都要在香港步行至少10-20公里。她为登山做准备时最喜爱的路线是位于新界的香港最高峰大帽山附近的铅矿坳。这条路线大约有12公里，她会来回跑两三趟。
饮食
简森说，她非常小心地平衡自己的饮食以保持身体健康和精力充沛。通常每天的早餐是燕麦片或两个鸡蛋摊成的蛋饼；上午的加餐是一条燕麦坚果能量棒和水果或者一杯营养蛋白素；午餐是肉类、蔬菜和米饭；下午的加餐是一条燕麦坚果能量棒和水果或者一杯蛋白营养素；晚餐是鱼肉和蔬菜。她还要保证每天至少饮用三升水。
她承认她非常喜欢一种不太健康的食物，"我无法抵制巧克力的诱惑。"
当她在山上的时候，她会吃更多的巧克力、坚果和燕麦能量棒以补充登山时消耗的卡路里，除此之外，她的饮食和平时不会有很大差别。
费用和装备
走遍全球去攀登最高峰的代价不菲。简森估计，攀登阿空加瓜峰花费了她大约60,000港元(约合7,700美元)，其中包括为机票、登山许可证以及她的登山团队支付的费用。这笔费用还不包括装备。
简森说，一套完整的登山装备至少需要花费5,000港元。她说，登山着装很重要的一点是穿很多层衣服以适应不断变化的气温。她不会穿厚重的夹克，而是在冲锋衣下面穿三四层用轻薄速干面料制成的衬衣。她会在登山手套里面戴一到两层用吸汗的聚丙烯面料制成的薄手套。
登山还需要置办下列装备：冰爪，价格通常在1,200港元左右；登山杖，如果像简森那样选择轻巧的碳纤维材质，大约需要1,500港元；冰镐，大约需要550港元；护目镜或雪镜，至少需要350港元。简森建议多花些钱添置一个最好的睡袋，她的Dreamcatcher 睡袋花了她大约3000港元。她说，"为了能在山上睡个好觉，这笔钱绝对值得花。"
简森每周会在她公寓楼内的健身房锻炼，每月花费150港元，如果去会员制的健身房，每月将花费333港元。
Christopher Shay
（本文版权归道琼斯公司所有，未经许可不得翻译或转载。）
The Executive
On her first mountaineering experience, Anita Jensen, commercial director for Skagen Designs in Hong Kong, got lost, threw up from exhaustion and lost nearly six kilograms over seven days.
'We were so naïve. We didn't know anything,' she says of her and her partner's trek up the 5,900-meter Mt. Kilimanjaro in 2006.
That trip was just the start of her climbing career. Two years earlier, Ms. Jensen, a 33-year-old Denmark native, spotted a sticker publicizing trekking the Seven Summits, the highest peaks on each of the seven continents: Mt. Kilimanjaro in Africa, Mt. Everest in Asia, Mt. Elbrus in Europe, Denali in North America, Aconcagua in South America, Vinson Massif in Antarctica and either Carstensz Pyramid in Indonesia or Mt. Kosciuszko in Australia. Intrigued by the challenge, she decided she would climb them all.
'If there is a goal you can accomplish, then it becomes extremely interesting,' she says.
In 2007, she climbed Mt. Elbrus in Russia—this time with a professional guide and a group. On Aconcagua, two years later, she got a reminder of the dangers of mountaineering. While her group was hiking up, five people in a separate climbing team froze to death near the summit of the nearly 7,000-meter Argentine mountain. She says the group that froze got lost on the way back down the summit, after their guide got altitude sickness and became disoriented. 'That can happen to anyone,' she says.
So why does she climb?
'You feel so alive,' she says. 'You get a little bit addicted to being in a dangerous scenario.'
And the mountain scenery, despite minus-30 degree Celsius temperatures, is simply stunning: 'The reward is looking out your tent with a frozen nose and seeing the most beautiful sunsets,' she says.
Ms. Jensen still has four mountains left on the list, but since her climbing partner broke his leg playing soccer last year, her trekking plans have been put on hold. She hopes to climb Australia's highest mountain, Mt. Kosciuszko, when his leg recovers later this year.
The Workout
Ms. Jensen has a different exercise routine for every day of the workweek that combines 40-50 minutes of cardio with core work. Every Wednesday, for example, she bikes for 30 minutes, runs for 20 minutes on a treadmill, does three sets of 60 crunches and then does some yoga exercises to stretch and work her core. On Mondays, she bikes for 45 minutes, does her three sets of 60 crunches and then yoga poses. Each day she tweaks her routine to mix things up.
While cardio endurance is important for mountaineering, it needs to be paired with strong calf, thigh and gluteal muscles, Ms. Jensen says. As a climbing trip approaches, she increases the incline on the treadmill to get her leg muscles stronger.
In addition to her cardio and strength training, Ms. Jensen does yoga nidra, or 'relaxation yoga,' every day for half an hour. She says yoga nidra helps her lung capacity when trekking: She's more aware of her breathing, which helps her bring in as much oxygen as she can in the thin mountain air. 'Even if you sit and breathe properly for five minutes, it gives you a lot of energy,' she says.
Every weekend, Ms. Jensen goes hiking in Hong Kong for at least 10-20 kilometers. Her favorite trail to get her ready to climb a mountain is the Lead Mine Pass near Hong Kong's tallest peak, Tai Mo Shan, in the New Territories. The trail is about 12 kilometers, and she'll run up and down the pass two or three times.
The Diet
Ms. Jensen says she carefully balances her diet to keep her healthy and full of energy. A typical day's meals might be oatmeal or a two-egg omelet for breakfast; a muesli bar and fruit or a protein shake as a midmorning snack; meat, vegetables and rice for lunch; another snack of either a muesli bar and fruit or a protein shake in the afternoon; and fish and vegetables for dinner. She also makes sure to drink at least three liters of water throughout the day.
She admits to having a weakness for one food that isn't so healthful: 'I cannot say no to chocolate,' she says.
When she's on a mountain, her diet doesn't stray much from her normal intake, except that she snacks more on chocolate, nuts and muesli bars to make up for the calories lost while trekking.
Cost and Gear
Traveling the world to summit the world's highest peaks is not cheap. Ms. Jensen estimates it cost her about 60,000 Hong Kong dollars (US$7,700) to climb Aconcagua, including the flight, hiking permits and fees for her climbing group. That cost doesn't include the gear.
Ms. Jensen says a full kit for mountain climbing costs at least HK$5,000. She says the key for dressing for the mountain is to wear many layers for the varying temperatures. Instead of wearing one heavy jacket, she wears three or four layers of shirts made of a thin and quick-drying material, underneath a wind-resistant jacket. She will wear up to two layers of polypropylene, a sweat-wicking material, beneath her gloves.
Climbing mountains also requires equipment like crampons, which normally cost around HK$1,200; trekking poles, which—if one chooses light carbon-fiber ones like Ms. Jensen—cost about HK$1,500; an ice axe, which runs about HK$550; and goggles or glacier glasses, which cost at least HK$350. Ms. Jensen recommends spending extra money for a top-of-the-line sleeping bag—her Dreamcatcher sleeping bag put her back about HK$3,000. 'For a good night's sleep on the mountain, it's definitely worth it,' she says.
Ms. Jensen works out during the week at either her gym in her apartment building, which costs HK$150a month, or a membership gym, which costs HK$333 a month.
Christopher Shay
On her first mountaineering experience, Anita Jensen, commercial director for Skagen Designs in Hong Kong, got lost, threw up from exhaustion and lost nearly six kilograms over seven days.
'We were so naïve. We didn't know anything,' she says of her and her partner's trek up the 5,900-meter Mt. Kilimanjaro in 2006.
That trip was just the start of her climbing career. Two years earlier, Ms. Jensen, a 33-year-old Denmark native, spotted a sticker publicizing trekking the Seven Summits, the highest peaks on each of the seven continents: Mt. Kilimanjaro in Africa, Mt. Everest in Asia, Mt. Elbrus in Europe, Denali in North America, Aconcagua in South America, Vinson Massif in Antarctica and either Carstensz Pyramid in Indonesia or Mt. Kosciuszko in Australia. Intrigued by the challenge, she decided she would climb them all.
'If there is a goal you can accomplish, then it becomes extremely interesting,' she says.
In 2007, she climbed Mt. Elbrus in Russia—this time with a professional guide and a group. On Aconcagua, two years later, she got a reminder of the dangers of mountaineering. While her group was hiking up, five people in a separate climbing team froze to death near the summit of the nearly 7,000-meter Argentine mountain. She says the group that froze got lost on the way back down the summit, after their guide got altitude sickness and became disoriented. 'That can happen to anyone,' she says.
So why does she climb?
'You feel so alive,' she says. 'You get a little bit addicted to being in a dangerous scenario.'
And the mountain scenery, despite minus-30 degree Celsius temperatures, is simply stunning: 'The reward is looking out your tent with a frozen nose and seeing the most beautiful sunsets,' she says.
Ms. Jensen still has four mountains left on the list, but since her climbing partner broke his leg playing soccer last year, her trekking plans have been put on hold. She hopes to climb Australia's highest mountain, Mt. Kosciuszko, when his leg recovers later this year.
The Workout
Ms. Jensen has a different exercise routine for every day of the workweek that combines 40-50 minutes of cardio with core work. Every Wednesday, for example, she bikes for 30 minutes, runs for 20 minutes on a treadmill, does three sets of 60 crunches and then does some yoga exercises to stretch and work her core. On Mondays, she bikes for 45 minutes, does her three sets of 60 crunches and then yoga poses. Each day she tweaks her routine to mix things up.
While cardio endurance is important for mountaineering, it needs to be paired with strong calf, thigh and gluteal muscles, Ms. Jensen says. As a climbing trip approaches, she increases the incline on the treadmill to get her leg muscles stronger.
In addition to her cardio and strength training, Ms. Jensen does yoga nidra, or 'relaxation yoga,' every day for half an hour. She says yoga nidra helps her lung capacity when trekking: She's more aware of her breathing, which helps her bring in as much oxygen as she can in the thin mountain air. 'Even if you sit and breathe properly for five minutes, it gives you a lot of energy,' she says.
Every weekend, Ms. Jensen goes hiking in Hong Kong for at least 10-20 kilometers. Her favorite trail to get her ready to climb a mountain is the Lead Mine Pass near Hong Kong's tallest peak, Tai Mo Shan, in the New Territories. The trail is about 12 kilometers, and she'll run up and down the pass two or three times.
The Diet
Ms. Jensen says she carefully balances her diet to keep her healthy and full of energy. A typical day's meals might be oatmeal or a two-egg omelet for breakfast; a muesli bar and fruit or a protein shake as a midmorning snack; meat, vegetables and rice for lunch; another snack of either a muesli bar and fruit or a protein shake in the afternoon; and fish and vegetables for dinner. She also makes sure to drink at least three liters of water throughout the day.
She admits to having a weakness for one food that isn't so healthful: 'I cannot say no to chocolate,' she says.
When she's on a mountain, her diet doesn't stray much from her normal intake, except that she snacks more on chocolate, nuts and muesli bars to make up for the calories lost while trekking.
Cost and Gear
Traveling the world to summit the world's highest peaks is not cheap. Ms. Jensen estimates it cost her about 60,000 Hong Kong dollars (US$7,700) to climb Aconcagua, including the flight, hiking permits and fees for her climbing group. That cost doesn't include the gear.
Ms. Jensen says a full kit for mountain climbing costs at least HK$5,000. She says the key for dressing for the mountain is to wear many layers for the varying temperatures. Instead of wearing one heavy jacket, she wears three or four layers of shirts made of a thin and quick-drying material, underneath a wind-resistant jacket. She will wear up to two layers of polypropylene, a sweat-wicking material, beneath her gloves.
Climbing mountains also requires equipment like crampons, which normally cost around HK$1,200; trekking poles, which—if one chooses light carbon-fiber ones like Ms. Jensen—cost about HK$1,500; an ice axe, which runs about HK$550; and goggles or glacier glasses, which cost at least HK$350. Ms. Jensen recommends spending extra money for a top-of-the-line sleeping bag—her Dreamcatcher sleeping bag put her back about HK$3,000. 'For a good night's sleep on the mountain, it's definitely worth it,' she says.
Ms. Jensen works out during the week at either her gym in her apartment building, which costs HK$150a month, or a membership gym, which costs HK$333 a month.
Christopher Shay
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