Getting Fit Before You Go
Training to conquer your personal Everest
By Kim Bowerman
There's nothing like a pulled muscle or sore back to take the thrill out of hiking. Whether you break a sweat on a short hike along gentle paths, or draw upon Herculean strength for a multi-day climb in the mountains, hiking is as varied as those who trek. Regardless of your ability or exertion preferences, being fit before you head out will make the miles seem shorter and keep injuries at bay.
If your outdoor adventures include challenging multi-day backpacking treks, pump up your power with ouradvanced routine. But if you're taking the family on short hikes, use the following tips to get into shape a month or so before you head for the hills. For beginners and hikers who have been sitting it out for a while, get back into the swing of things with our basic routine.
Ain't Nothin' Like the Real Thing, Baby!
While hopping on a treadmill is good in any weather, the best way to increase your backpacking fitness is to hit real trails. Not only will you use all your hiking muscles, you'll hone your coordination and balance. Regardless of whether you prepare indoors or out, you should train:
- three times a week (at least)
- 30 minutes each session
Take a Hike
To make your workouts more challenging:
- Do some or all of your hikes carrying a pack.
- Increase the weight of your pack weekly. This is especially important if you plan on going on multi-day camping and backpacking excursions.
- Hike trails with varying slopes and elevations.
- Hike with friends of equal or greater fitness. They'll push the pace and challenge your current limits.
- Once you can do your three-days-a-week with ease, add a longer hike once a week (anywhere from two hours to a half-day).
Making it Happen
Whether you're participating in basic or advanced exercise programs, consistency is the key to maintaining or improving your fitness level. Realistically, a serious hiking routine is challenging to schedule, especially if you're juggling work and family or have a long drive to trails. If you don't have time to hit the trails, go to the gym or do an alternate form of cardio - it's better than nothing.
Hiking Alternatives
Can't think past the treadmill? Get your heart pumping with:
- Running
- Power walking
- Swimming
- Cycling (outside or stationary)
- Cross-country skiing
- Aerobics class
- Soccer
When increasing cardiovascular endurance, push yourself, but not past the point you fail the “Talk Test.” You should be breathing hard but still be able to answer simple questions. If you're gasping for breath and unable to speak, you're overdoing it.
Strong lungs aren't the only hiking health need. Your legs will also get quite a workout, and if you're carrying a pack you'll need a strong core and shoulders. Be sure to add some strength training to your workout if you want to avoid back and neck pain when you finally put your pack down.
About the Author
Kim Bowerman is Nomadik's very own physical trainer and calisthenics advisor. A graduate of the University of Guelph 's BSc in Human Kinetics, Kim is currently the fitness coordinator at a corporate fitness centre. An avid hiker no matter what the season, Kim has climbed Vietnam's highest peak, and trekked trails through out the world, including Australia, New Zealand, Laos and Myanmar. Her next destinations are Nepal and the Canadian Rockies. If you have any questions for Kim, feel free to drop her an e-mail.
