In the News - February 2008
Get in shape for spring backpacking trips
LITTLE ROCK - So you've assembled the essential gear for an Arkansas
back-country backpacking trip. Well, you may consider a second look at the
checklist.
"Just as athletes train for a sport, you have to prepare your body for an
extended backcountry trip," said Mike Klumpp, associate professor of the
University of Arkansas Cooperative Extension Service. "Getting in shape is
important so you can enjoy your trek, go farther, and not feel as if you are
working so hard."
Klumpp said a backcountry trek is physically, mentally and emotionally
demanding. Each backpacker may carry a 30 to 45 pounds pack while hiking 5 to 7
miles per day, often at varying elevations, sometimes with wind or rain in the
face.
Before starting those thousands of steps along an Arkansas hiking trail,
Klumpp recommends that aspiring backpackers start with three steps well before
the trip is scheduled to begin.
Step One - Undergo a Physical Exam
As with any other sport or physical activity, you should see your doctor and
get a physical examination before starting any conditioning program or
participating on an extended trip.
"Let your doctor know that you are planning to prepare and participate in
some extended backpacking trips, and particularly mention any injuries or
nagging pains that might affect your plans" Klumpp said. "Now is the time to
deal with any medical issues."
Step Two - Take Short Backpack Treks
As simple as it sounds, it is often overlooked: the best way to train for an
extended backpacking trip is to backpack.
"Start with shorter, less strenuous hikes - maybe 1 to 2 miles - while
carrying a light backpack load and staying hydrated. As your training hike
becomes easier, begin to challenge yourself. Gradually increase the length and
intensity of your walk, and increase the weight in your pack," Klumpp said.
Step Three - Aerobic exercise
Even if you can pass a physical examination, you will need to get your body
in shape for working in a different landscape. Carrying heavy loads and
depending on your destination, you may be hiking longer distances over various
terrains and elevations.
Your goal should be to exercise at your Target Heart Rate for at least 30
minutes three or four times a week starting two to three months prior to your
trip.
To determine your Target Heart Rate, subtract your age from 220 for males and
from 226 for females. Then determine 70 percent of that number. That will be
your Target Heart Rate
To measure your heart rate, the easiest place to feel your own heart beat is
to place the tips of your middle and index fingers in the groove of your neck
just to the side of your Adam's apple. Practice finding your heart rate by
counting the number of beats for 15 seconds and multiplying by four. This is
your Resting Heart Rate.
Then, find a location where you can exercise for 10 minutes. Choose an
exercise such as walking, jogging, swimming, cycling or hiking (with or without
a pack). After 10 minutes of exercise, measure your heart rate by counting the
number of heart beats for 15 seconds.
Backpacking, hiking and working in the backcountry at a high elevation is all
about breathing deeply and moving those legs, so you need to develop a program
of regular aerobic exercise starting two to three months before your trek,
Klumpp said.
Other aerobic exercises such as swimming, bicycling, walking, jogging, and
hiking uphill or up flights of stairs can be used to supplement your training.
Start slowly and gradually increase the duration of your exercise.
The Cooperative Extension Service is part of the U of A Division of
Agriculture.
February 15, 2008
By Dale Ingram
For the Cooperative Extension Service
Media Contact: Lamar James
Extension Communications Specialists
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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