Here’s a quick little video w/ some training tips. Anyone else digging the 1980’s promo music?
In addition, RMI has put together a list of training suggestions to get you ready for the physical challenge. These items include:
- Start training immediately. The more time you have to get in shape, the better.
- Cardiovascular training (such as running and cycling) and strength and endurance training (such as weight training and stair climbing) should both be included in your program.
- Start cardiovascular training by running, biking, hill climbing, or using step machines. Try exercising for an hour or more per session, and keep your heart rate and respirations at a reasonably high level, without over doing it. Three to four long training sessions per week are going to be more beneficial than short daily workouts. The intensity of your workout should reflect the level of effort we anticipate needing to climb the last 1,000′ to the summit.
- Begin your strength training by working on muscle groups used in mountaineering. Specifically, you want to target your quadriceps, calves, hamstrings, back and shoulder muscles.
- There is no better training for mountaineering than up and downhill hiking. Get outside and go on extended hikes with a weighted backpack 2 – 3 times per week. Try hiking for 60 to 90 minutes at a time with a 10 – 15 minute break after each segment. Begin your training program with a 20 – 25 pound pack and work up gradually to the approximate weight expected to be carried on the climb. If there are no hills nearby, stairs work fine for training, especially if you can find a taller multiple storied buildings or stadium steps. When working out in a gym, use stair stepping machines and treadmills with a weighted pack. Additionally, treadmills raised up to the full 15 degrees will be more beneficial than running on relatively flat terrain.
- Bottom line: Plan on being in the best shape of your life!
For more detailed information on how to train for Rainier, please visit RMI’s page on Physical Fitness & Conditioning for Mountaineering
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