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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.
|
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
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Rest
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Hiking--35 lb pack, Hills if available. Slow to
Moderate.
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Core & Strength
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Rest
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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
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Core & Strength
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Rest
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Hiking--Target max weight of pack, Hills if available.
Moderate pace.
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Core & Strength
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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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