Mt. Whitney Portal Store & Hostel Forums General Mt. Whitney Portal Store Message Board fitness question

A few months ago I joined a 24Hour fitness gym near my home. As part of the deal to join they gave me 4 free sessions with a trainer. The trainer has encouraged me to do a lot of weight lifting and very little Cardio. Even though I told him what my goals are, It seems to me that he put me on a generic program. Is all the weight training really beneficial to hiking and bagging peaks? Do any of you know of any books or resources that can point to a good training program for increasing fitness for hiking and climbing mountains? I am currently doing my own thing in the gym. I go on a 2-8 hour hike once or twice a month as time allows. Currently I'm doing about an hour a day/5-6 days a week of Cardio on the treadmill(steep as possible), elliptical, stair stepper, and bike. I have been doing the weights only once a week. Hiking is more of an endurance sport, I just don't see the need for a lot of weight training, although I do see that doing it once a week has helped with the legs while hiking up steep hills. I would greatly appreciate any useful advice. Specially if there is any books out there that are geared to hiking and mountaneering that have fitness suggestions. Thanks people.

Rafael...

Rafael,
Although the book is aimed at mountaineering at very high levels, Mark Twight has written a book called "Extreme Alpinism," which goes into detail about staggering training, nutrition, etc. I believe about half the book is nearly dedicated to working out. Another book I have seen is in the Mountain Gear catalog. www.mountaingear.com It's title is something like "Training for Climbing" or "Training for Mountaineering." I can't remember exactly. Hope that helps!
Gusto

I think you have it figured out. Like you, I do a light weight training workout once a week, just for all-around fitness. But for hiking, you need aerobics training -- I just don't think weight lifting fits in that category very well.

Rafael,

From my perspective there are two types of weight training. The first is to build muscle mass and the second to build strentgh and endurance. I am not an expert on either but find that multiple repititions of moderate weights 3-4 times per week during my spring conditioning, shortens the time it takes for me to get my "wind" from treadmill and endurance hikes.

I suggest that combining the two can be very beneficial, it has worked for me.

Do both weight training and cardio equally during the week and you can't go wrong.Three years ago I started a body for life program and at 47 have never felt better.Being out in the mountains is the best workout for mind and body.Enjoy

Rafael asks:

"Specially if there is any books out there that are geared to hiking and mountaneering that have fitness suggestions."

CONDITIONING FOR OUTDOOR FITNESS: Functional Exercise & Nutrition for Every Body, 2nd Edition
Authors: Mark Pierce, A.T.C., David Musnick, M.D.
ISBN: 0-89886-756-8
Publisher: The Mountaineers Books
Pages: 368
Price: $24.95

I have used and enjoyed the first edition of this book, and have no reason to suspect that the second edition is any less good.

Weight training seems to me to be a useful addition to a basic cardio training program, but certainly not a substitute. The book I use suggests doing both (plus stretching, plus functional exercises).

I think nhfours gave the best advice as far as a book on fitness is concerned. I have used the 2nd edition and have found it to be a great tool.As others have stated, some weight training is beneficial, but you really need at least 30 minutes of cardio a day and one extended cardio session(one hour) each week.Try to follow a interval program with the cardio.Taper off a few days prior to big trips. Remember, there is no substitute for actually hiking to get you ready.Try to get on hikes like "Cactus to Clouds" which is a great primer for Whitney.Also consider routes on Baldy and Gorgornio. Good luck!!

Climbing: Training for Peak Performance
by Clyde Soles

Train to Climb Mt. Rainier
... or Any High Peaks
Available Now in VHS and DVD!
http://www.bodyresults.com/P1Rainier.asp

I was in horrid shape and decided to hike Whitney which would force me to get in shape. The body for life program Russell mentioned has been great....A great mix of weight and aerobic. Weight training has made the aerobic part easier. Four months ago I felt like my legs were buried in concrete. The weight training put some life back into the lower body.
Good luck.

Ther are tons of stratagies for training for mountaineering. However, the best is simulation training or training for the specific sport you want to do. So load your pack and find some hills around your home and pack it at various paces for extended periods of time. This will accomplish everything you want. Running is also a good exercise for building aerobic capacity that will be beneficial for the altitude ingredient that is more difficult for some of us lowlanders who can't do simulation training at altitude. You can get as technical as you want and spend a ton of money at the gym but there is no substitution for humping your pack on hills for a couple of hours 2 or 3 times a week. Obviously any exercise is good as long as it's fun but simulation training is premium. Note: if your more into trad climbing the rock gyms will provide the arm and body wookouts you need to simulate that orientation. Also, whatever you chose it is always necessary to warm up, warm down and stretch. Now go forth and tote!

I was already on a regular running schedule, but a few years ago I also started the Body for Life program. I was skeptical about all the weight training too, but it dramatically reduced my recovery time on long hikes and runs. It also virtually eliminated lower back pain from my life.

I highly suggest adding regular weight training in addition to cardio workouts. Doing weights once a week is not enough. I'm not an evangelist for Body for Life, but doing two upper body workouts and one lower body workout the first week and then switching to two lower and one upper the following week is a really great pattern (with cardio on the days in between).

i joined the local 24 hour phitness last year about 3 months before the planned whitney hike.

keep in mind that 24 hour phitness is all about sales. the revolving personal trainers make no dough for the gym if you are on a cardio machine unsupervised. maybe that's why he is pushing weights, hoping it generally involves more sessions, initial and recurring.

as for a workout, time is the enemy. i went 3 - 4 times a week, generally an hour to hour and ten minutes a day. did 25 - 30 minutes of lightweight, high rep, multi sets on the lifting, both nautilus type and free weights, then another 25 - 30 minutes of elliptical cardio. also went hiking once or twice a week, minimum 2 hours. threw in some running as well before shin splints got me.

that program worked for me and i was fine on whitney. cardio helped with endurance and upper body weight workouts helped with the backpack.
kept going to the gym even after the summit, and it's worth the effort to be fit.

i wouldn't worry about getting the right workout, or a famous one, just come up with a blend that you can commit too, make it regular, and you will be fine.

First a question, then a comment:

1. I looked at the reviews of "Climbing: Training for Peak Performance" on amazon.com, and was rather frustrated. All praised the book strongly, but none had enough detail about the book to answer my basic question: How useful is it to a hiker who really wants to get fitter? Can anyone answer that question for me?

2. I agree that strength training is a useful supplement to the basic aerobic training. The book I use (more than "Conditioning for Outdoor Fitness" for strength training) is:

STRENGTH TRAINING PAST 50
Authors: Wayne L. Westcott and Thomas R. Baechle
ISBN: 0-8801-716-8
Publisher: Human Kinetics
Pages: 232
Price: $17.95

Since I am way past 50 I find their rather relaxed program very suitable. It will certainly not transform my body radically, but I have no desire for such a transformation!

In NH we do lots of steep uphills, so I thought that my leg muscles were pretty strong. I was amazed how much I felt the effects of two or three sessions of squats. My quads were definitely sore!

Rafael, I have to agree with Steve C. You seem to be doing exactly what I do with the exception of a little extra emphasis on legs or lower body with regards to weights. I don't get carried away. I do lots of eliptical or Star Trak type machines, treadmill at max incline and Stairmaster type machines, roughly 45 to an hour daily 4 times a week. I too like to hike at least every other weekend. Do this preferably with good elevation gain and at good elevation if possible. It has always worked for me and I have never had a problem climbing Whitney or anything else. P. S. I am in my late 40's as well.

I just noticed Alpine Ascents training regimen on their website for taking their training courses. You can go to the 6 day course and click on the link to fitness training. It looked like they want students to be able to move 55+ lbs. up 3500 feet within a couple hours as a prerequisite goal before arrival to take their courses. Books are great but their is no substitute for humping the rucksack in the end.

Hmmmm... From the Alpine Ascents <a href="" target="_new">Training for Mountaineering</a> page, they say: "Hike steep outdoor trails with water weight added to your pack. A physical goal for the course should be to ascend 3,500ft carrying 55-65lbs in a 2-3 hour period."

I don't know about anyone else, but this seems extreme and almost impossible to achieve. I think their numbers are a bit high on the weight and height, or a bit short on the time.

I agree with Steve C that the time seems rather short. I seem to recall a "4x4x4x2" thingie for Rainier which, as I recall, sort of went like this: "4,000 feet with 40 pounds in 4 hours 2 days in a row". Both the load and the time seem very feasible.

The Alpine Ascents recommendations are for expedition climbs (more than overnight) so more weight makes sense. I also suspect that much may have been lifted from their <a href="http://www.alpineascents.com/denali-train.asp">Denali training page</a> which obviously requires a very different fitness level than anything in the lower 48.

Would you rather be overtrained or underprepared? The original question regarded how best to prepare. My original point was about simulating the type of activity to be performed and AA just overillustrated it by using water for ballast and cultivating standards for their application. They do seem to be extremely successful in getting people through quality mountaineering programs and onto summits both large and small and may be worthy or emulating when it comes to training recommendations. Just a thought.

Rafael,
I recomend using weights or the actual pack you are going to use with the appropriate amount of weight in it, while on the treadmill or stair machine. Also, if you are fortunate enough to hike more, do it. I trained to climb Mt.Rainier twice. The first time, I trained by trail running and hiking with a light pack. However,the climb with a 67 lbs. pack kicked my butt. The next time, I hiked with a pack 3 times a week 3 miles 1200' elevation. Starting with no weight and each week adding 10 lbs. to my pack I hiked up and down the trail until I had a final pack weight of 50 lbs. I also did some weight training twice a week upper and lower body. If you are carrying a pack with any weight, its impotant to do some upper body strengthening too(abs,back,shoulders). This regime and a lighter pack 45 lbs. helped me climb Mt. Rainier a second time without physical problems. If you are not lucky enough to have a steep hiking trail close by, then log those hours on the stairs. Good luck,
Morgan