Advanced Conditioning Program for Hikers Ankeny IA

Advanced Program is for those who go for intense hikes regularly or have an established fitness routine. To help you stay fit for your next outdoor adventure or to get you ready to climb the next peak, try the routine below, developed with hikers in mind.

Big Dog Billiards, Inc.
(515) 266-6100
4510 E. 14th St.
Des Moines, IA
Prices and/or Promotions
Call us for your billiards needs and mention AZBilliards.

Iowa Sports Foundation
(515) 292-3251
1421 S. Bell Ave. #104
Ames, IA
 
Hopkins Sporting Goods Inc
(515) 963-1955
502 N Ankeny Blvd
Ankeny, IA
 
Harrisons Sports
(515) 963-9717
2010 SE Delaware Ave
Ankeny, IA
 
American Outdoors
(319) 385-7255
3021 Highway 218
Salem, IA
 
Big Dog Billiards, Inc.
(515) 266-6100
4510 E. 14th St.
Des Moines, IA
Prices and/or Promotions
Call us for your billiards needs and mention AZBilliards.

Cronk MMA
(712) 258-9923
1951 Leech ave suite 300
Sioux City, IA
 
Tailgate Clothing Co
(515) 963-7903
2727 SW Snyder Blvd
Ankeny, IA
 
Douglas Industries Inc
(563) 285-4162
3441 S 11th Ave
Eldridge, IA
 
John Wilson's Sporting Goods
(319) 447-6062
4828 1st Ave NE
Cedar Rapids, IA
 

Advanced Conditioning Program for Hikers

Provided By: 

Advanced Conditioning Program

Optimizing your strength and endurance

By Kim Bowerman

This routine is for those who go for intense hikes regularly or have an established fitness routine. To help you stay fit for your next outdoor adventure or to get you ready to climb the next peak, try the routine below, developed with hikers in mind.

Advanced Cardio Component

If you aren't able to get out on the trails as often as you'd like, but already have a cardio routine, then maintain that routine and continue to increase your weekly cardio minutes each week. Weekly increases should be no more than 10 percent of your total minutes from the previous week. Following this protocol will ensure that you don't injure yourself or overtrain.

To make your cardio workout more specific to hiking and backpacking , add the following:

Stair-climbing intervals (stadium stairs are ideal):

  • Run all the way to the top and back down
  • Repeat for a total of 6 to 10 intervals
  • Increase intensity by carrying weighted pack, but not until you are fit enough to complete 10 intervals without the pack

Hill running:

  • Run from bottom of the hill to the top, jog back down
  • Repeat for a total of 6 to 10 intervals
  • Increase intensity by finding steeper / longer hill or by introducing weighted pack to workout

Note: Only increase workout intensity when you are able to complete 10 intervals at current intensity level. Once you increase the intensity level, start at six intervals and work up to 10.

Advanced Hiking Strength Program

This strength program is geared toward those who have already undergone basic strength training. If you have not done any basic strength training, or if you have not done so in a very long time, start with the Basic Strength Program for the first month or two and then move onto the Advanced Strength Program. The following is the advanced program with two circuit training workouts.

To get the most out of your advanced program:

  • Start with at least 10 minutes of cardio activity to warm you up (e.g. skipping, running, cycling on stationary bike, etc.)
  • Do the strength circuit, as follows
    • Complete one cycle (all eight exercises) of the strength-training circuit
    • Five minutes of cardio
    • Complete another cycle of the strength-training circuit
    • Five minutes of cardio
    • Repeat above if you do a third cycle
  • At least five minutes of cardio as a cool-down exercise

Strength-Training Tips

To get the most out of your strength training:

  • Make sure to follow the repetitions prescribed for each exercise
  • There should be very little rest between exercises
  • The entire circuit should be completed at least two times
  • After completing the first circuit cycle, do five minutes of cardio and then start second circuit cycle.

Click here for advanced training exercises

Remember to Rest

Don't think rest is part of your training? Think again. Proper rest allows your body to rebuild...

Click here to read the rest of this article from Nomadik.com