I’m awful about exercise, really - I work full time, go to school at least half time, and it’s hard for me to get to the gym. I need a goal other than “because it’s good for me” and since I’m not noticeably overweight I don’t have weight loss to think about.
So, say I wanted to climb a mountain. I live very near Mount Ranier. Denali is a short flight away. (I’m in Seattle.) What exercises do I need to do to climb a mountain? How much, how long, how often? Websites would be appreciated, if you have found something that helps.
I was brought up camping and going on day hikes at Ranier. I figure that even if I never summit anything, it would be nice to be strong enough to do so.
(BTW, I’m not talking about technical training to climb - strictly conditioning.)
The best training for walking up mountains is… walking up mountains. If you’re seriously out of shape, then see your doctor before starting any exercise program. I’ve had more than one “vacation” turn into a slog because my enthusiasm for hiking was greater than my physical conditioning. Try to walk 2-3 miles a day on relatively flat ground and gradually increase the incline and/or distance progressively. There really isn’t any shortcut. Altitude makes a big difference, and a steady pace is better than dashing up the mountain like a jackrabbit and collapsing in a heap at the rest stops and trail junctions.
I have found cycling really good for walking up mountains - both use the quadriceps and both require sustained moderate levels of effort. Unfortunately cycling on its own can also be poor for flexibility and can make coming down again more of a chore than it should be.
As Common Tater said, the best training for hiking is hiking. To train for a big mountain put a bunch of weight on your back and get some elevation gain. It doesn’t have to be a huge mountain, but you need to lots of vertical in a day, since the approach and summit days for mountains like Ranier and Denali are long.
For those two mountains you also need snow training for how to travel on a rope, self-arrest, and do a crevasse rescue, but for what you are looking for you need to climb with weight on your back.
“Stairmaster” type training is good too. But getting out and walking everywhere, particularly where there are stairs is good.
If you want to get into rock climbing or mountaineering, you can try some of the fun indoor facilities. This site has a list of indoor rock gyms in Washington (if you’re near Mt. Rainier, I’m guessing these are in your area? You’ll be able to find a lot of resources through those folks in any case and it’s a good place to network with other more experienced people.
Don’t be intimidated by the thought of needing upper body strength. The key is to use your legs for all the lifting. My one climbing partner is pretty hefty around his waistline and he does just fine (and has lost quite a bit of weight since we started climbing together two years ago.) You climb at your own rate. Routes vary from something that’s no more difficult than climbing a ladder, to crazy upside down stuff. But you climb at whatever level feels good and climbers tend to be tree huggy types, so it’s not a snobby sport (there are, of course, exceptions).
Perhaps you should also prepare for falling off mountains. Start small, by falling off the couch. Work your way up through falling off your car and falling down a flight of stairs. Get some professional guidance before falling off the garage. :eek:
At 14,400’ Rainier is perhaps within range for a fit amateur with limited mountaineering experience, given favorable conditions. McKinley (20,300’) isn’t.
For someone used to near sea level, the extra effort demanded at even 10,000’ is significant. At first attempt, 14k is going to seem desperate, especially with a pack. For acceptable safety and fitness, you’re going to need some experience climbing at lower elevations.
And unless you can pretty well dance up a mountain like Rainier and turn backflips at the top, you’d be crazy to attempt McKinley.
Actually, you’d be better off learning how to not get lost, or to take care of yourself if you did. Being located/getting lost is rarely the problem. Not that they are bad ideas, but there are lots more useful and important things to carry, and knowledge is more helpful.
Avalanche transponders are a whole 'nother thing. You’ll need to have one and have training in performing a search and rescue.
