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The Sierras are best enjoyed when you are in good shape. Not only will
you be carrying a pack, but this is high altitude hiking with lots of elevation
gain and loss, and extensive multi-thousand foot passes.
Notes:
- Pay close attention to what you can do and how your body feels.
- Adjust your exercise plan appropriate to your fitness and overall condition.
- If in doubt about your physical condition or response to exercise, consult an
expert.
- There is no good substitute for actual hiking with your pack.
- For variety, aerobics from biking, jogging, treadmill, can substitute for
hiking.
- Core strength is a critical part of the conditioning picture.
- Noticeable improvement can occur in 2 weeks; One month is about the minimum
conditioning time.
- The rest days are important to avoid injury and strain, and to promote faster
muscle growth and better workouts.
- Hikes are assumed to be a minimum of 3 miles, about 1 hour. A once a week
longer hike is beneficial.
|
Best Web Resources |
This book does a great job of identifying the specific training needed by
backpackers and mountaineers, and why and how our conditioning differs from
other outdoor sports. The book is full of information and exercises. Chapter 7
covers backpacking, and Chapter 8 covers mountaineering.
|
 Book: Conditioning for Outdoor Fitness
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Body Results--Outdoor Sports Training
|
This site has some of the best free
information on the web. It is highly sport specific. Plus you can get
personalized sports training. |
| Crosstrainer--Personal Fitness
Management Software |
This site provides a highly acclaimed software program for developing a personal
fitness program. |
|
One Month Fitness Plan & Exercises |
|
Exercise |
Description |
| Cycle through the Core Work exercises 3 times: |
| Core Work: Pushup |
Position Maintain yourself in an "up" position, alternately
raise one arm, then the next. As long as comfortable. |
| Core work: Military Pushups |
From standing, move to squat, throw legs out
to push-up position, 1 pushup, back to squat, and stand; repeat 8-12 times, 3
sets |
| Core work: Sit ups |
Use bent legs, focus on stomach and back muscle groups |
| Core work: Lunges |
From standing, lunge forward with one leg, pull leg back to
standing, then other leg. |
| Core work: Push-up Climbing |
Wearing old socks on slippery mat: From "up" pushup
position, or on elbows, alternately pull legs up and push/slide down as if
climbing in a horizontal position. |
| Power/Endurance |
The core work can be conducted as a power/endurance routine by
stringing the exercises together and conducting at a pace to achieve moderate
heart rate. This might be something to begin 2-3 weeks into your conditioning
plan. |
| Hiking |
Initially hike at a slow to moderate pace, on hills, if available, with a
15-20 pound pack. On a per week basis increase the pace of your hiking and
increase your pack weight by 5-10 pounds until reaching your expected pack
weight. |
| Aerobics |
Fast paced hiking with a pack will provide good aerobic conditioning.
For additional, or other, aerobics consider jogging, biking, or gym workouts on
climbers, elliptical machines, or treadmills. I like biking because it is low
stress on the ankles and knees, while allowing long periods of work (for example
1-2 hours). |
Sample--1 Month Conditioning Plan
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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1
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2
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3
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4
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5
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6
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7
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Hiking--15 lb pack, Hills if available. Slow to
Moderate.
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Core & Strength
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Rest
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Hiking--15 lb pack, Hills if available. Slow to
Moderate.
|
Core & Strength
|
Rest
|
Core and Strength
Hiking--15 lb pack, Hills if available. Slow to
Moderate.
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8
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9
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10
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11
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12
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13
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14
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Aerobics Option: Biking, Treadmill, Climber, ...
Hiking--25 lb pack, Hills if available. Moderate.
Rest day option
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Core & Strength
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Rest
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Hiking--25 lb pack, Hills if available. Slow to
Moderate.
|
Core & Strength
|
Rest
|
Core and Strength
Hiking--25 lb pack, Hills if available. Slow to
Moderate.
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15
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16
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17
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18
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19
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20
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21
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Aerobics Option: Biking, Treadmill, Climber, ...
Hiking--35 lb pack, Hills if available. Moderate.
Rest day option
|
Core & Strength
|
Rest
|
Hiking--35 lb pack, Hills if available. Slow to
Moderate.
|
Core & Strength
|
Rest
|
Core and Strength
Hiking--Target max weight of pack, Hills if available.
Moderate pace.
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22
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23
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24
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25
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26
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27
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28
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Aerobics Option: Biking, Treadmill, Climber, ...
Hiking--Target max weight of pack, Hills if available.
Moderate to fast pace.
Rest day option
|
Core & Strength
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Rest
|
Hiking--Target max weight of pack, Hills if available.
Moderate pace.
|
Core & Strength
|
Rest
|
Core and Strength
Hiking--Target max weight of pack, Hills if available.
Moderate-Fast pace.
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29
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30
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Aerobics Option: Biking, Treadmill, Climber, ...
Hiking--Target max weight of pack, Hills if available.
Moderate pace.
Rest day option
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Rest or taper off for start of hike in 3 days
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