Wilderness Basics Course 2006

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Wilderness Basics Course 2006
Conditioning for Hiking and Backpacking
John Plander, MD January 24, 2006
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Conditioning the process of becoming fit!

• Wilderness Travel is no different than any other
  athletic pursuit
• The better your physical condition, the more
  enjoyable the experience
• An effective conditioning program builds strength
  and physical confidence

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What if I have.?
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What do we mean by fitness?

• Cardiovascular (aerobic)
• Peak and Endurance
• Strength (anaerobic)
• Flexibility
• Physical Toughness
• Mental Toughness

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Cardiovascular Conditioning

• Elevate heart rate 30 or more minutes at least 3
  times per week
• Brisk walking, running, stair climbers,
  elliptical trainers, treadmills are excellent
• Racket sports, basketball, rowing, skiing and
  biking not bad if sustained and vigorous
• Nothing beats walking hills with a pack!
• Tailor program to goals!

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What does Conrad do?
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Strength Conditioning

• General Walking quads and hamstrings
• Climbing gluteals and calfs
• Pack carrying core muscles, abs, back
• Pack lifting biceps and shoulders
• Free weights better than machines

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Flexibility Conditioning

• Specific Stretches best after warmed up
• Slowly and gently
• Yoga is great
• Seek advice from trainer, PT or MD
• Focus on known problem areas
• Bring routine on trips

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Physical and Mental Toughness

• The X factor
• Increased by experience
• Need mental focus
• Need positive thoughts
• Realistic confidence
• Feet first
• Some pain is normal
• Bring lots of alleve, ibuprofen or aspirin!

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