That's Fit

If you're training for a hiking or backpacking trip this summer, Backpacker Magazine suggests you wear your hiking boots to the gym for added realism, and try these three exercises to strengthen stability, agility and power relevant to the hiking motion:

Stability: Side-to-side leaps equalize musculature around the knee joint to lessen impact on the ligaments supporting your knee (e.g., over-developed quads can cause injury).

Agility: Hiking trails are littered with rocks, tree roots, holes, mud and the occasional slithering snake. Reduce your risk of an awkward-fall-with-backpack-on by rebuilding your reflexive reactions to trail obstacles. This proprioception drill will improve the sense of space and movement in your feet. I'm a big fan proprioception exercises -- from my ski-training experience, they work!

Power: A treadmill's maximum 15 degree angle will not get you prepared for a short, steep scramble or that grueling mountain pass where you're gaining 3,000 feet in elevation before lunch. This jump combo will power-up your torso and legs.

I'm currently training for a July backpacking trip (no kids!) in the Wind River Range. I will add these exercises to my gym routine -- just not sure if I'll wear those clunky hiking boots.

If you live closer to sea level and are planning a high altitude trip this summer, you'll have to do more than casually hike some hills. Strapping on a pack and hitting outdoor hills or indoor stairclimbers are terrific ways to get muscles ready to accommodate a load in the mountains and prevent Stupid Sore Moments, but your heart and lungs also need serious workouts at higher intensity levels to get ready for high altitude. Outside's Chris Carmichael explains high altitude hopefuls need to strengthen their aerobic engines to ultimately maintain their normal pace at a lower heart rate by transporting oxygen to muscles with less effort.

Here enters the idea of increasing your ability to hangout at your maximum sustainable intensity. Carmichael recommends working out at the highest intensity level you can maintain for 10-20 minutes at a shot, then ramping down to a gentler jog or walk for eight minutes before ramping back up to a higher pace. If you seriously and regularly challenge your aerobic engine pre-trip, your body will ideally develop into a much more efficient machine at high altitude.

I'm planning a high altitude backpacking trip to Wyoming's Wind River Range this summer -- it's time for me to strengthen my low altitude heart and lungs with some intervals. Check out AOL Body's helpful article on interval training. Considering I haven't done any intervals in a few weeks, I'll start conservatively with three or five minutes at my maximum sustainable intensity and carefully work up to Carmichael's recommended 10-20 minutes. Sounds difficult, but it's definitely worth it to become physically stronger up high.