SUBSCRIBE | NEWSLETTERS | MAPS | VIDEOS | BLOGS | MARKETPLACE | CONTESTS
TRY BACKPACKER FREE!
SUBSCRIBE NOW and get
2 Free Issues and 3 Free Gifts!
Full Name:
Address 1:
Address 2:
City:
State:
Zip Code:
Email: (required)
If I like it and decide to continue, I'll pay just $12.00, and receive a full one-year subscription (9 issues in all), a 73% savings off the newsstand price! If for any reason I decide not to continue, I'll write "cancel" on the invoice and owe nothing.
Your subscription includes 3 FREE downloadable booklets.
Or click here to pay now and get 2 extra issues
Offer valid in US only.

Backpacker Magazine – October 2005

Mountaineering Fitness: Climb Like Ed

Got summit fever? The sky's the limit with a fitness plan and climbing tips from world-class mountaineer Ed Viesturs.

by: Rob Lamme


©Supercorn
90° Flexion With Twist

From a standing position, hold a medicine ball out in front of you and bend forward from your hips until your back is parallel to the floor. Do not let the ball touch the floor. Keeping your back straight, your abs in, and your arms extended, raise the ball as far as you can to one side; hold for 20 seconds. Repeat on the other side. "This exercise works the traverse abdominis, a difficult core muscle to get to because it's deep inside the body," says Liljeblad. "It also exercises the erector spinae (lower back) and oblique muscles." All come into play during the awkward motions involved in steep scrambling and pack-hauling.
GOAL: 4 sets

©Supercorn
Ball Twist

Stand tall with your abs tight, holding a ball out in front of you at chest height. Slowly twist side to side from the waist for 60 seconds; do not swing the ball. Works the back, shoulder, and oblique muscles.
GOAL: 2 sets

UPPER BODY AND LEGS

©Supercorn
One-Legged Squat

Stand on one leg, with your other leg extended out in front of you, toes pointed. Squat back as low as you can, but don't let the knee of your standing leg extend beyond your toes. Eventually, the toes of your extended leg will touch the ground in front of you. Rise and repeat, touching the ground to the side and then in back of you. "Almost every step with a heavy pack on is an exercise in balance," says Liljeblad. "This trains balance in various position, plus builds leg strength."
GOAL: 2 sets for each leg



Subscribe to Backpacker magazine
Sign up for our free weekly e-newsletter
Name:
Address 1:
Address 2:
City:
State:
Zip:
Email (req):
Reader Rating: Star Star Star Star

READERS COMMENTS

Star Star Star Star Star
Payton@GYM TOWELS WHOLESALE
Sep 29, 2013

Climbing to a mountain is a big deal..I think its so difficult to climb to a pick of the mountains..here Ed gives some step about what to do..thanks these are useful

Payton
https://www.towelsupercenter.com/Gym-Towels-Wholesale.html

Star Star Star
sfsd
Jun 25, 2013

http://www.guccishoesoutlettfactory.com/ gucci shoes outlet gucci handbags outlet
http://www.northfacecoutletonline.net/ north face clearance north face jackets outlet online
http://www.monstervheadphones.net/ monster beats outlet online beats by dre pro
http://www.mfactoryoutlet.com/ michael kors factory outlet michael kors outlet online
http://www.cfactoryonline.com/ coach outlet online coach outlet
http://www.cshopfactory.com/ coachfactory.com/shop coach outlet usa
http://www.mcoachoutlet.com/ coach outlet usa coach outlet online usa
http://www.cmichaelkorsoutlet.com/ micheal kors outlet usa micheal kors outlet online
http://www.mk-michaelkoroutlett.net/ michael kors outlet usa

Star Star Star Star Star
http://www.jersey2shopsale.com
May 09, 2013

new nfl jersey cheap, 2013 new nfl jersey sale
http://www.jersey2shopsale.com/
baseball jersey for sale, cheap ncaa jersey, wholesale nba jerseys,wholesale nhl jerseys,discount nhl jerseys, new nfl jersey cheap
http://www.jersey2shopsale.com/Nike-NFL-Jerseys-c124/
new nfl Jersey cheap ,new nfl jersey wholesale
http://www.jersey2shopsale.com/MLB-Jerseys-c94/
cheap mlb jersey, mlb jerseys cheap cheap nhl jersey
http://www.jersey2shopsale.com/NBA-Jerseys-c77/
wholesale mlb jerseys cheap nhl jerseys wholesale nhl jerseys, basketball jerseys cheap, nba jerseys for sale. college ncaa jerseys
http://www.jersey2shopsale.com/Soccer-Jerseys-c118/
Australia basketball jerseys sale. Australia soccer jerseys cheap.

Star Star Star Star Star
Trekking in Nepal
Feb 28, 2013

Acute Trek Pvt Ltd an indoor outdoor trekking and tours operative takes you that further way to guarantee you has an unforgettable adventure that you have been dream of. Whether you are looking for a quiet gateway, a memorable outing with a family or an exciting nature adventure. We, Acute Trek Pvt Ltd are here to offer you with the best progressive information and itinerary leading focused and modified as per your requirements. Acute trek is an attempt to encourage Nepal to the exterior world while striving to defend an aged tradition as well as conserve the surroundings for generation to come.
http://www.trekshimalaya.com
http://www.trekshimalaya.com/trekking_in_nepal.php
http://www.trekshimalaya.com/teahouse_trek.php
http://www.trekshimalaya.com/kathmandu_pokhara_tour.php
http://www.trekshimalaya.com/high_pass_treks.php
http://www.trekshimalaya.com/luxury_tour.php
http://www.trekshimalaya.com/helicopter_tour.php
http://www.trekshimalaya.com/annapurna_region.php
http://www.trekshimalaya.com/annapurna_base_camp.php
http://www.trekshimalaya.com/annapurna_panorama.php
http://www.trekshimalaya.com/ghorepani_trekking.php
http://www.trekshimalaya.com/jomsom_muktinath_trekking.php
http://www.trekshimalaya.com/annapurna_circuit_trekking.php
http://www.trekshimalaya.com/tilicho_lake_mesokunto_pass.php
http://www.trekshimalaya.com/upper_mustang_trekking.php
http://www.trekshimalaya.com/everest_region.php
http://www.trekshimalaya.com/everest_base_camp.php
http://www.trekshimalaya.com/everest_panoramic_trekking.php
http://www.trekshimalaya.com/gokyo_trekking.php
http://www.trekshimalaya.com/gokyo_trek_everest_base_camp.php
http://www.trekshimalaya.com/renjolatrek.php
http://www.trekshimalaya.com/everest_kongmala_trek.php
http://www.trekshimalaya.com/three_pass_trekking.php
http://www.trekshimalaya.com/everest_trekking_fr_jiri.php
http://www.trekshimalaya.com/langtang_region.php
http://www.trekshimalaya.com/langtang_trekking.php
http://www.trekshimalaya.com/gosaikunda_trekking.php
http://www.trekshimalaya.com/helambhu_trekking.php
http://www.trekshimalaya.com/tamang_heritage.php
http://www.trekshimalaya.com/chisapani_nagarkot_dhulikhel_trekking.php
http://www.trekshimalaya.com/cultural_treks.php
http://www.trekshimalaya.com/langtang_gosaikunda_trekking.php
http://www.trekshimalaya.com/ganjala_trekking.php
http://www.trekshimalaya.com/peak_climbing_in_nepal.php
http://www.trekshimalaya.com/peak_climbing.php
http://www.trekshimalaya.com/high_pass_treks.php
http://www.trekshimalaya.com/nepal_for_all_season.php
http://www.trekshimalaya.com/package_tour.php
http://www.trekshimalaya.com/island_peak.php
http://www.trekshimalaya.com/mera_peak.php
http://www.trekshimalaya.com/pisang_peak.php
http://www.adventurestrekking.com
http://www.adventurestrekking.com/mustang-trekking.php
http://www.adventurestrekking.com/upper-mustang-trekking.php
http://www.adventurestrekking.com/lower-mustang-trekking.php
http://www.adventurestrekking.com/package-tour.php
http://www.adventurestrekking.com/annapurna-trekking.php
http://www.adventurestrekking.com/annapurna-base-camp-trekking.php
http://www.adventurestrekking.com/everest-trekking.php
http://www.adventurestrekking.com/gokyo-trek.php
http://www.adventurestrekking.com/langtang-trekking.php
http://www.adventurestrekking.com/tea-house-trek.php
http://www.adventurestrekking.com/three-pass-trek.php

Brent
Mar 23, 2010

Good advice, however in terms of squatting without letting your knee go past your toe. Go up to a wall, stick your toes against it. Then squat down and see if you can keep your knees from hitting the wall. Its not known where this 'concern' came from but don't let it concern you if you knees go past your toes ... it happens all the time. :)

Eric Nelson
Mar 16, 2010

I know it is boring, but my gym (Ballys) is only 1.5 miles away so I use it often. My favorite cardio workout is a treadmill at 15% grade with 30 pounds on my back (Atmos 65 with towels and rocks) hiking 2.5 to 3.0 mph. My HR stays around 140 which is just right for my 47 year old body. I measured my max one time and found it to be about 10 bpm hihger than the formula. At this pace I travel about 2500 to 3000 vertical feet per hour.

A Martin
Jan 06, 2010

Thanks to Steve Parker for his brilliant posting. Just a small spelling correction: your specific foot complaint is called plantar fasciitis, and the area involved is the plantar fascia.

To Greg Salvo: The EXERCISE listed in the article where you don't extend your knee over your toes is a BALANCE IMPROVING EXERCISE. It's not a technique for hiking or climbing, it's an EXERCISE to improve your ability to participate in and successfully carry out those activities.

Excellent and helpful article! Thanks

Steve Parker
Dec 29, 2009

It's like the old adage -- "Anything you do is better than nothing at all".

A few years back, at 53, I thought my hiking days were nearly over. I had a bad case of plantar faceitous (inflammation of the tendons on the bottom of the feet) and a great deal of pain in my knees, hips, and lower back. In addition, my energy level was starting to wain; I felt like I had mud in my veins. I started analyzing everything and made changes to remedy the weaknesses.

The analysis yielded the following:
1) I was carrying too much body weight, and this was something I could control. I researched what kind of calorie budget would sustain me at my optimum weight, then planned a diet that would make me run a 500 calorie per day deficit until I reached the optimum weight. A 3500 calorie per week deficit would mean one pound of weight loss, and I have sustained this for seven months. In addition, I balanced my vitamins by eating plenty of raw fruits and vegetables, and paid attention to anti-oxidants and Omega 3 fatty acids. When eating meat, I would use leaner cuts (though tougher, these are lower in fat, can be softened up by marinating, and happily, are less expensive). To date I have lost about twenty five pounds, in the process increasing my energy level. I also drink lots of water.

2) I studied my shoes and spent what I needed to spend to get shoes that were tortionally stable, had good moisture control, and fit well in the heels and toes. I got cortisone shots to reduce the inflammation in the plantar faces, and did toe raises and stretches to strengthen the tendons in the bottom of my feet. I also made sure that my feet pointed straight ahead when I walked so that I wouldn't strain my hips, knees and ankles. I used good wicking socks with bands at the instep and heel to add additional support and moisture control. I stopped using fanny backs for day hikes; these were bad for my lower back and hips.

3) I did exercise that was sustainable -- brisk walking. I walk five miles per day, and on weekends I try to do something with some vertical involved. I have done this for seven months with noticeable results. I will now be adding core strengthening and running to move up to the next fitness level. I plan also to add swimming to increase my oxygen carrying capacity.

4) A dangerously bad performance on a climb in bad weather sent me to the doctor for a physical. Blood work with the physical indicated that I had an under active thyroid which required a prescription. The medication has helped reinstate my energy level and led to better control of my weight. Higher energy and fitness levels have made me a more dependable hiking partner (I think).

Lil Jimmy
Dec 29, 2009

^^^ Greg can't climb a flight of stairs without tripping over his ego

Greg Salvo
Apr 24, 2009

I'll bet you a lifetime subscription to your magazine that Ed Viesturs can't climb a flight of stairs without his knee extending over his toes on his standing leg. No one can, why do we limit our training with this "tip".
salvopla@aol.com

ADD A COMMENT

Your rating:
Your Name:

Comment:

My Profile Join Now

Most recent threads

The Political Arena
OMG! I'm so INTELLIGENT NOW!
Posted On: Jul 24, 2014
Submitted By: Hollowdweller
Trailhead Register
Posting my profile pic
Posted On: Jul 24, 2014
Submitted By: balzaccom

Go
View all Gear
Find a retailer

Special sections - Expert handbooks for key trails, techniques and gear

Check out Montana in Warren Miller's Ticket to Ride
Warren Miller athletes charge hard and reflect on Big Sky country, their love for this space and the immense energy allotted to the people who reside in Montana.

Boost Your Apps
Add powerful tools and exclusive maps to your BACKPACKER apps through our partnership with Trimble Outdoors.

Carry the Best Maps
With BACKPACKER PRO Maps, get life-list destinations and local trips on adventure-ready waterproof myTopo paper.

FREE Rocky Mountain Trip Planner
Sign up for a free Rocky Mountain National Park trip planning kit from our sister site MyRockyMountainPark.com.

>
Get 2 FREE Trial Issues and 3 FREE GIFTS
Survival Skills 101 • Eat Better
The Best Trails in America
YES! Please send me my FREE trial issues of Backpacker
and my 3 FREE downloadable booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions