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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.

CARDIO

Your goal: five 30- to 75-minute aerobic workouts per week. Do any of the following activities.

Running or power-hiking

30 minutes, building to 60 to 75 minutes

Stair climber

Once a week for 30 to 75 minutes with a pack (start with 10 pounds and build to trip weight or 5 pounds more). Viesturs does this workout after strength training, but you can do it on a separate day.

STRENGTH

Start each session with a 10-minute warmup on a rowing machine (Liljeblad’s favorite because it involves the whole body), stationary bike, or stair climber. Your goal: core exercises three times a week, upper body and legs twice a week. For all exercises, use a 4- to 15-pound medicine ball or 5- to 20-pound dumbbells, depending on your fitness level.

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