Stay Fit In Backpacking Offseason
3 Practical Ways to Stay Trail-Fit during Backpacking Down Season
Strength Training, Flexibility, and Stamina are key to every backpacker. This article gives practical advice on how keep your endurance up during the winter months.
In the dead of winter even the keenest backpacker's enthusiasm wanes with the falling temperatures. Even if you can't bring yourself to endure the often sub-freezing nights and bitterly brisk winds, there are many things you can do to prepare yourself for an energetic, enjoyable spring.
Strength Training
Every experienced backpacker has had that feeling; picking up the pack for the first time and wondering, "What the %!*^ did I pack that weighs this much"?! Only 6 miles into the trek your legs begin to feel weak and your neck feels like a twig on the brink of snapping.
The major muscle groups in your legs, back, and neck are the most important for the backpacking, but getting a full body workout is also important to maintaining balance. The most effective way to achieve this is to sign up for a curcuit-training program at your local gym. The fitness professionals there ensure that the program is comprehensive and when performed at a moderate pace, can provide a cardio workout as well. Benefits are optimized when training 2-3 times a week, with concentration on repetitions rather than weight.
Endurance
The enjoyment of any good backpacking trip is often directly correlated with one's endurance (or lack thereof). Therefore it is crucial to stay in shape during the off-season if you intend to enjoy your first outing of the season.
It is always good to make an honest evaluation of your current stamina and your fitness level during the peak of last season. Using this benchmark, you can begin to construct realistic goals for next season. If you were happy with last season's performance, it would be feasible to do a medium intensity cardio workout 3-4 times a week for about 25-30 minutes per workout. Medium intensity is usually considered about 60-70% of your Target Heart Rate. If you wish to improve your trail endurance, it would be wise to work at 85-100% of your Target Heart Rate, 4-5 times a week at least half an hour per session. If you've "taste tested" too many micro-brews this winter and are just wanting to be able to ascend that first bunny hill, aim for a fat burning 50% of your Target Heart Rate for at least 15 minutes, 3-5 days a week. If you are unsure how to calculate your Target Heart Rate, simply go to this website to easily calculate it.
Flexibility
Perhaps the most overlooked aspect of any physical activity, yet the most crucial is flexibility. Whether you are a yoga guru or haven't seen your toes since high school graduation, there is always room to improve in the flexibility department.
Yoga is a time-tested and extremely effective method of providing improved flexibility for anyone. Flexibility training is the one exercise that can (and should) be preformed daily. It will improve one's balance, strength, and posture. It will also decrease the chance of injuries on and off the trail. While an entire article could be dedicated to this topic, it is especially vital to climbers and backpackers to thoroughly stretch the core muscles and the back and neck.
With these relatively easy workout tips, you can begin the new season with a trim look and more energy. While your buddies are sucking wind before reaching the apex of a phenomenal peak, you're enjoying an apple with a gorgeous view on a blossoming April day.
Before heading to your company's gym or local YMCA, please note that the author is not a fitness professional and you should ALWAYS consult with your doctor before beginning any training regime.
