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Weight training is helping me

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  • #16
    I hiked just as much last year and felt like I was coming apart at the seams!!!
    Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
    ThereAndBack http://www.hikesafe.com/

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    • #17
      Originally posted by Bunchberry View Post
      I hiked just as much last year and felt like I was coming apart at the seams!!!
      What do you mean by "hiked just as much"?

      How many times per week did you hike?
      What were your typical weekly/monthly elevation gains?
      How steep was your typical hike?

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      • #18
        Well the only way to be sure that weight training is helping me is to communicate with an alternate universe very similar to this one where the only difference is weight training. Since that it not happening, we can only go with how I feel.

        Last year I hiked

        Week end 1: Giant - Rocky
        Week end 2: table top - Phelps
        Week end 3 Algonquin - Wright

        I had enough hiking after that and was lucky that my son had to spend time studying.
        My legs felt like they had been pounded apart.

        This year I did some peaks but they were not on consecutive weekends so it is not a direct comparison.

        One weekend the Seward range
        Another weekend blake and colvin
        another weekend gothics, Armstrong and Upper Wolfjaw.

        Now when I hike I now feel stronger is all I got to say.




        Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
        ThereAndBack http://www.hikesafe.com/

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        • #19
          Originally posted by Neil View Post
          if your gym has one, a sled that you push.
          So I got on the sled at our gym and and played with the settings - running, jogging and walking.

          Since I walk when I hike I settled on the idea of just walking on the highest parachute setting.

          After 10 minutes my calves were burning like they never have. I will add this to my legs workout.

          I may do other things with this equipment too. I like running on it (not at the highest setting) better than a treadmill. I feel really stable when I run. On a treadmill when I get to 9 minute miles I feel like I am one step away for falling off.

          I will just run by time and how I feel instead of by distance because there is no computer on it.

          I will try doing the sled push method too after my calves get stronger.
          Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
          ThereAndBack http://www.hikesafe.com/

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          • #20

            I added barbell squats today. 20 pounds each barbell. 3 sets of 10. I saw stars after the last set and had to lean against a wall.

            A little research tells me I forgot to breath! LOL!

            I did single leg squats too with 15 pound barbells.

            The compound exercises really are a lot tougher then the machines so I am looking forward to seeing my progress.

            I also did my regular machine workout too.

            I do feel like the machines were a good way to start for me.
            Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
            ThereAndBack http://www.hikesafe.com/

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            • #21
              Something to consider adding to your repertoire: walking lunges with a kettle bell of x pounds held in front of you (like a vase, not by the handle) in both hands with elbows bent to 90 degrees. When you drop one knee you twist your trunk to the opposite side. It's always good to work the trunk muscles. (If no kettle bells are available just use a dumbbell or a plate).

              You can do a different series of exercises on alternate visits to the gym if you don't have enough time to do them all in one session. Spreads the wear and tear around anyway.

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            • #22
              Those are definitely on the list when I get used to my latest changes.
              Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
              ThereAndBack http://www.hikesafe.com/

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              • #23
                Neil mentioned Turkish Get Ups so I looked into them. After a little research I found that some people really believe in them.

                You can use just about anything to perform the Turkish get-up, which is an exercise that has plenty of superior benefits when you know how to do it well.  


                They look pretty hard to do correctly for me because I am pretty klutzy. Proper form is required and I thought there is no way working alone to see if I have proper form. Then hours later the thought popped into my head 'Just make a video of yourself with your iPhone doing the exercise and see what you are doing wrong!' So now I am back to trying to do the exercise.

                This video looks like the best one for explaining the exercise.

                This is from our Kettlebells 4 Aesthetics Training Program, read more here: http://blog.kettlebellkings.com/kettlebell-for-aesthetics-training-programMost pe...


                I have alot to do today but I will try to do some this week....
                Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
                ThereAndBack http://www.hikesafe.com/

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                • #24
                  "No battle plan ever survives contact with the enemy"

                  I hate planks, crunches and sit ups. So I decided I would train my abs with the endless rope machine at the gym! Sounds great!

                  I found a video that would explain how to do it too!

                  Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                  The problem was my hands gave out before my abs did!

                  It will be some time before my hands are strong enough to give my abs a challenge but I figure that this exercise will help with my hiking poles too.



                  Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
                  ThereAndBack http://www.hikesafe.com/

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                  • #25
                    Well I have been looking into this weight lifting thing for a bit and have decided to focus on one program for the winter season.

                    It is a simple program that hopefully will increase my over all muscle mass. I think this is my biggest hiking problem.

                    The best 5×5 workout guide on the entire Internet. Discover how to build strength and muscle doing only three full body workouts per week.


                    I started the program today using 20 pound dumbbells and 10 reps and 3 sets to get used to the exercises and not get really stiff.

                    When I feel ready I will move on to barbells.

                    Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
                    ThereAndBack http://www.hikesafe.com/

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                    • #26
                      After only just 4 dumbbell workouts I feel more confident. With Sunday being a really quiet day at the gym I switched from dumbbells to barbells. I am using the bar, which is 40 pounds, and 2 ten pound weights.
                      Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
                      ThereAndBack http://www.hikesafe.com/

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                      • #27
                        IIUC in order to increase muscle mass you have to work to failure, about 5-6 repeats, which implies heavy loads and increased risk of injury. Also, increasing muscle mass means lugging more weight up the mountain. For hiking I lean more towards the protocol outlined in Training For The New Alpinism, which supposedly does not lead to bulking up.

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                        • #28
                          I appreciate your comments and concerns!

                          Just so you know, I am really skinny, which means if I do bulk up, it would be a miracle. Also the guy who authored the website and videos is not bulky. My research, which is just internet searches and you tube videos, shows that more reps means more bulk, less reps means less bulk with more power.

                          I AM very concerned with injury. At this point I am taking it easy and doing low weights with 10 or so reps. We will see if I feel comfortable with raising the weights and lower the reps. I will be on the look out for injury. I am kind of a timid guy so it should not be a problem.
                          Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
                          ThereAndBack http://www.hikesafe.com/

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                          • #29
                            I thought this was interesting

                            Want to be as fit as a mountaineer? Want the lung capacity, upper body strength, and leg endurance of elite mountain climbers? Read on.

                            Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
                            ThereAndBack http://www.hikesafe.com/

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                            • #30
                              After research and thought I made some changes and additions to the Strong Lifts 5X5 workouts.

                              For the first time today I did front squats. I was amazed! They are much better for hiking than back squats. I changed one day to front squats instead of back squats.

                              I added step ups with kettle bells (thanks Neil) 2 weeks ago. Today I did step downs with kettle bells. These are amazing hiking specific exercises.

                              I have gotten a few cautions about hurting myself with just doing 5 reps. I am not doing 5 reps. If that ever comes; it will be in a while.

                              Here is what I am doing now.

                              All these exercises are done with a barbell with 3 (not 5) sets at whatever number of reps that feels comfortable. The rests between sets vary between 3 and 5 minutes. I am not pushing anything really hard.

                              A day:

                              Front Squats 50 pounds
                              Bench Press 70
                              Dead Lift 60
                              Step downs with Kettle bells. 40

                              B day:

                              Back Squats 60
                              Overhead Press 40
                              Rows 60
                              Step ups with Kettle bells 70

                              People have told me to eat more food and more protein. These workouts have a profound effect on your body. You cannot help but eat more. You get "Hobbit Hungry". Second breakfasts and lunches and bed time snacks happen! I did get some whey protein which I take with milk once a day.

                              I never understand why a person would lift weights for hiking. It seemed like a waste the time to do a few step ups and planks and such compared to climbing Mount Colden. I now understand the theory that each step of a hike takes a certain amount of force. If your legs are stronger, each step is easier.

                              Strong lifts promises a strong hormonal response which will create muscle. The testosterone created by these compound lifts circulates around the body and can be used to build muscles anywhere in the body. I am hoping by adding hiking specific exercises these hiking muscles get stronger and will make me more durable in the mountains. If I become faster that would be a bonus.

                              I have more research to do to make any muscles created by all this work have more endurance. There does not seem to be much advice about that.

                              Let's hope some time opens up in my life so I can take a hike and see how I am doing.
                              Leave No Trace! http://www.youtube.com/watch?v=jXO1uY0MvmQ
                              ThereAndBack http://www.hikesafe.com/

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