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Getting in Shape
We have hikers from the ages of 9 to 75 (some
might be older, but they won't admit it) so we know it can be done, but we have
to warn you: All high altitude hiking is strenuous. If you are fit, the
difficult hikes will be the most rewarding. If not, even an easier hike can be
stressful.
Conditioning for Your
Skyline Hike
Everyone from the novice to the most
experienced hiker can benefit from conditioning which builds both physical
strength and endurance, and gives you the self confidence to pursue your
desired hiking activities. But remember, no one is capable of getting into
shape in only a few weeks before a big hiking trip. In fact, last minute
rigorous exercise will often deplete the body s energy stores, leaving you too
exhausted to enjoy your hiking trip and increasing your risk of
injury.
| Hiking burns 3.6 calories per hour per pound. Thus a person
weighing 150 pounds would burn off on average 540 calories per one hour of
hiking (3.6 calories/lb x 150 lbs x 1 hour). This means that the same person
participating in a hike of 4 hours duration would consume 2160 calories. This
level of calorie expenditure weekly is recommended by health experts to achieve
an optimum level of fitness and a significantly reduced risk of heart
disease. |
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Getting in shape for hiking involves
improving your aerobic fitness, combined with some basic strength training and
balance exercises. When planning your conditioning program remember that you
are most likely to succeed if you select exercise activities that you enjoy, if
you have adequate time in your schedule to spend doing those activities, and if
you select realistic but increasingly challenging goals over time. And
remember, you don t necessarily need to join a gym or buy a bunch of equipment
to get fit. The best way to train for an activity is to do it!
Below is a suggested conditioning program
which will help get you in shape for your Skyline Hike. There are, of course,
many other options which you may prefer to help you get ready for the week
depending on your level of fitness, experience, and the equipment or facilities
you have available to use. You may wish to contact a local gym or personal
trainer to help find a conditioning program tailored to your specific
needs.
It's a good idea to spend some time and
effort preparing for your hike. Guidance and tips on how to get in condition
for hiking are presented in this
document (PDF,
1.8 MB).
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NOTE It is recommended that you consult with your doctor if
you have a medical condition which may affect your ability to exercise; if you
are starting to exercise for the first time; or if you plan to substantially
increase the intensity of your current exercise program. |
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