How does everyone keep in shape?

How do you prepare for the rigorous physical requirements of high elevation adventure? Strength and endurance are key, but are only part of a more complex equation. How do you prepare for changes in altitude, exposure, diet, etc.? How do you mentally prepare? Learn from others and share what you know about training in advance for outdoor adventures.
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ridgeline
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Post by ridgeline »

Kathy, check out this link for crossfit, some may say its just the flavor of the month workout. I have been a gym rat for a good 37 years and recently started to incorporate these high intensity, super anaerobic routines into my daily workout, I have dropped 12 ugly pounds in the last two weeks. click on the wod's (workout of the day) kinda motivating.

http://www.crossfit.com/cf-info/excercise.html
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Post by KathyW »

Trekker: I may try a personal trainer this fall/winter, so if you don't mind I'll drop you a message for some pointers as far as looking for one before I go that route.

Ridgeline: I've seen crossfit mentioned on summitpost too, but I haven't done any research on it. 12 pounds in 2 weeks is a lot of weight. Thanks for the link - I'm going to check it out.

With being so busy at work this week all I've done is a 45 minute slow run on the treadmill at the gym - too hot to run outside here in Redlands - it's been over between 90 and 95 degrees when I get home most days between 6:30 and 7:30 pm.

Lightning - your routine sounds like it includes enough variety to avoid getting bored. Adding that weight to your back on your hikes is so smart. While training for my Rainier trip I made the mistake of not increasing the weight I was carrying as I got closer to the trip.

This past year I learned that as much as I like desert peaks in the winter, most of the time the terrain is rugged and doesn't allow for as good as an aerobic workout as hiking on a steep trail because you have to stop so much in the process of route finding and making sure rocks are solid. The Sierra Peaks are often a nice mix of trail and x-country.
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mountaineer
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Re: How does everyone keep in shape?

Post by mountaineer »

I don't. I just make sure my trip is long enough so that I can get in shape on the way. I don't have time to stay in shape on a daily basis.
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Knute
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Re: How does everyone keep in shape?

Post by Knute »

I hit the gym five days a week. Since starting this routine of 3 days of weight training and five days of cardio about 9 months ago, I've lost my packweight (30 pounds)plus 10 more pounds! I like to work mainly on my legs with presses, curls and calf raises with a 30 pound dumbbell on my shoulder. I also work my back, chest, arms and abs...

I do 30 minutes of cardio on the lifting days and 45 minutes on non-lifting days. I do eliptical at high resistance and cycling. I live in a hilly area, so my cycling routes are challenging. I do not train with a heavy pack. I think that this can put unneeded stress on the joints for limited returns. I do mix in some dayhikes on the weekends, but I only carry the usual day load of about 10 or 15 pounds max. This routine has worked very well on the 30-40 mile hikes that I'm able to do with my limited time off.
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toejam
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Re: How does everyone keep in shape?

Post by toejam »

I run ~ 4 miles on Pismo Beach a couple times a week. It can barely be considered a workout cuz it's so much fun. But it keeps me feeling young. I also do some light weights. This works really well for me.
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BrianF
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Re: How does everyone keep in shape?

Post by BrianF »

One thing I do that has seemed to help with leg strength is making the most out of my stairs at work. I go up and down a 15 step flight of stairs to and from my office probably 30 - 50 times a day.
Unless I am in a super hurry I go down the stairs slowly, lowering down each step to land on my heel - has really helped those downhill muscles. For going up, I step up without pushing off with the back foot but raising up only using the leg on the upper step, and then sometimes doing that two steps at a time. Sometimes I go up sideways like side-stepping up a snow bank or hill.
The direction you are moving in is what matters, not the place you happen to be -Colin Fletcher
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freestone
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Re: How does everyone keep in shape?

Post by freestone »

I do 21 perfect push ups every morning, arms vertical and directly under the shoulders, torso and legs straight as a board. Slow down then slow up. My wife says this is a yoga move but I how would I know? Then I ride my bike to work which involves one short hill climb. I am lucky enough to live near some great bicycle paths and within 5 miles of work and shopping. I use to be a runner, but no more, it really started to make my knees sore so I stopped. As I get older I need to choose exercises that will not do damage, is relaxing but will still stir up the endorphins at the end of a session and is a part of my daily routine. Of course there is no better way to stay in shape for hiking than actually doing a hike, so the weekend involves at least one good long beach walk. I summited Whitney in August and turn 60 this month so it must be working for me.
Short cuts make long delays. JRR Tolkien
Cross Country
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Re: How does everyone keep in shape?

Post by Cross Country »

After 2 1/2 years of shoulder surgeries (4) and rehab, yesterday I took my first bike ride since then. What a great feeling it was. It felt so normal, like I had just gone last week. I have to be badly out of shape but didn't feel like it today. Despite all this and the Cancer I have, I plan on a full recovery. Why wouldn't I. I played 18 innings of senior softball today (I was 9 for 12 --- who knows what that means?)
Knowing what great people backpackers are I'm sure that virtually all of you are pulling for me. Thanks! I believe most of you would have the same positive attitude I do.
quentinc
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Re: How does everyone keep in shape?

Post by quentinc »

Gosh, it was bad enough for me to recover from just one shoulder surgery, let alone 4 + cancer. Great to hear of your progress! Hang in there.
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Jimr
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Re: How does everyone keep in shape?

Post by Jimr »

Hapkido
If you don't know where you're going, then any path will get you there.
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