By Mike Adamo, Exercise Physiologist
The primary fitness demand for backpackers or hikers is for aerobic endurance. This is developed through rhythmic and continuous exercise. Although aerobic exercise should constitute the major focus of your training, this does not mean that weight training does not play an important role
Resistive exercises help to strengthen muscle, tendons and bones. This can help reduce the risk of injury during training and during a hike. Resistive exercise results in a great number of physiological changes that can help to improve backpacking aerobic performance aswell (this means that they can help you to feel less worn out when you are hiking).
In order to see some results from a resistive exercise program, the American College of Sports Medicine recommends at least one exercise for each major muscle group at least once a week. For backpackers, I recommend doing between 12-15 repetitions per exercise for one set once or twice a week. This number of repetitions will help to develop a combination of strength and endurance without becoming “too bulky.” If you develop too much muscle mass, which results form a excessive amount of weight training, this will decrease your efficiency in backpacking. It would be similar to carrying a heavier pack. The wight of the extra muscle can actually add to the demands of the activity. Here sare some quick tips that I put together for you.
Mike’s Recommend Exercises for major muscle groups
Leg Press or Squat Leg Extension Leg Curl Calf Raise
Chest press, Dumbbells or bar (or pushups) Arm extension (for triceps) Bent over row or pullups Abdominal Crunches
Side Abdominal Crunches Arm Curl (dumbbells)
(In the near future I will add instructions and pictures to help you to perform these exercises safely and effectively)
Mike’s Tips
- When selecting a weight to use (or resistance on a machine) the weight should cause you to fail (not be able to complete an additional repetition) within 12-15 repetitions. If you can do 16 or 17 reps. the weight is too light, increase it next time.
- Rest between 30 seconds to 1 minute between sets to let your muscles recover between exercises.
- Do not forget to breathe during your lifting. Some people find it helpful to exhale on exertion and inhale when relaxing. Whatever you do, do not hold your breath during resistive exercises!
- Allow at least 24 hours between successive resistive workouts.
- If you are involved in a extensive aerobic program combined with weight training, be careful not to over train. Allow plenty of rest and limit resistive exercise to one time per week per muscle group.
- You can do your weight training all in one day or split it between several days depending on your schedule.
I hope these tips helpyou. There is lots more to discuss but at least this is a start
Popularity: 41% [?]
March 19th, 2009 at 10:27 am
Training with weights at the gym or at home, as their main feature a large capacity to adapt to the morphology and physical conditions of the practitioner. It is desirable that as far as possible, this work is supervised by a personal trainer.
In the following pages we will develop some type training, aimed at the morphological status of those who come to the gym or overweight and need to lose fat, gain fitness.
I found an information on the internet that can help a lot: … I will leave an input —-> Weight Lifting for Beginners isn’t hard but..
July 18th, 2010 at 9:41 pm
the best exercise are full body exercises like military press and also swimming.-~’