training for hiking (dcc)
TRANSCRIPT
![Page 1: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/1.jpg)
TRAINING FOR HIKINGNeal Andrews, MS, CSCS
MUS Wellness
![Page 2: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/2.jpg)
Montana Moves High Five!•Move More, Sit Less•Find Balance in Life•Move Better•Play Outside•Have Fun
Go for a Hike!
![Page 3: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/3.jpg)
Training for Hiking• Training is just another word to say preparing.• When we prepare for something, we usually find it much more
satisfying, rewarding, and fun.
![Page 4: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/4.jpg)
Training for Hiking• Law of Specificity
• Specific physiological adaptations to training• i.e. You get what you train for
• Whatever your goals are…train (prepare) accordingly
![Page 5: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/5.jpg)
Training for Hiking•Fitness Components to Hiking
•Endurance•Cardiovascular/Aerobic Fitness
•Strength•Muscular/Tendons•Ability to produce & absorb forces
•Mobility•ROM around joints
•Stability/Balance•Joint Integrity and Proprioception
What is your weakest link?
![Page 6: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/6.jpg)
Training for Hiking•Cardio (Endurance Element)
• Walk, a lot—get those steps!• Change elevation• Go for a Hike!• XC Skiing• Indoor Options
• Uphill Treadmill (Incline >5%)• Stairmill or Stairstepper• Cycling
• Walk or Hike with Load (Pack)• All weight bearing activities are beneficial!
![Page 7: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/7.jpg)
Training for Hiking• Resistance
Training• Lower Body
• Squats• Lunges• Step Ups &
Step Downs• Core
• Planks• Bridges• Birddog
• Work Eccentric Loading
1-2 Days per week1-3 Sets10-20 Reps
General Guidelines
![Page 8: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/8.jpg)
Training for Hiking• Training Tips
• Volume—Total amount of work (often measured weekly)• Can be measured in distance and/or time. • Also consider elevation gain/loss, and pack weight.• Track it/Journal it
• “If it can be measured it can be managed.”• Pace
• Often determined by terrain, weather conditions, and pack weight.
• Terrain/Conditions• Elevation gain/loss• Type of trail/trail conditions• Time of year/weather
“Learn something every time you go.”
![Page 9: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/9.jpg)
Equipment & Tips• Boots or Trail Shoes• Socks
• Breathable, wicking material• Cotton not recommended
• Layers • Base/warmth/shell
• Trekking poles—duct tape.• Nutrition & Hydration—don’t get caught without it. Pack more than you
need.• Check the weather forecast, know when the sun sets, and have a
designated turn-around time if you’re doing an out-and-back.
![Page 10: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/10.jpg)
Bottom Line•Get out there and do it!•Grab a partner(s)•Plan some trips.•Have a tic-list.•Train for it!
Play Outside, Have Fun!
![Page 11: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/11.jpg)
Resources for Hiking•Online
• Montana Wilderness Association• Online Hiking Guide• www.wildmontana.org
• Mikoshika State Park• http://stateparks.mt.gov/makoshika
/• Summit Post
• www.summitpost.org • Montana Tourism
• www.visitmt.com
![Page 12: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/12.jpg)
Wellness Resources•www.montanamovesandmeals.com Blog Style Resource
•www.wellness.mus.edu Wellness Home Page
•www.muswell.limeade.com Incentive Site
•@montanamoves Twitter•@montanameals
![Page 13: Training for Hiking (DCC)](https://reader035.vdocument.in/reader035/viewer/2022070511/58a00f231a28ab9c418b46a1/html5/thumbnails/13.jpg)
Resources for Hiking•Print
•Hiking Montana. Falcon Guides•Peakbagging Montana. Cedron Jones