Mountain Walking Basic Fitness No ratings yet.

Continuing our guest articles series we introduce our resident fitness and nutrition expert @CarneddWilliams, Enjoy . . . 

Mountain climbing, walking, hiking, rambling……call it what you may, but thousands of us dust off our mouldy, muddy boots and dig deep in our cupboards to find our walking gear  every weekend, and head up the hills for a “relaxing” walk. But what initially in all good intention, began as a calm scenic walk, suddenly and ironically (excuse the pun) goes downhill. We are half an hour into our walk, and we suddenly find ourselves on all fours gasping for air, and start thinking “why, oh why am I not in front of the coal fire with a lovely ‘cuppa?”. But in the true spirit of all ramblers you quietly soldier on until the job is done, only to wake up the following morning struggling to walk down the stairs.

This routine and weekly struggle can continue, and you can “soldier” on every week, not getting the most from your walk, not enjoying your walk, and ultimately giving up on your walks. Or you can simply improve your fitness to get you ready for those weekly walks! It is as easy as three 30 minutes sessions per week to get you fit and ready for those mountains.

We should look at this retrospectively, if you play in any other recreational sport; Football, rugby, hockey, fun runs, triathlons etc.  we would train multiple times a week. So why do most (and I use ‘most’ lightly) of weekend walkers think it is acceptable to sit on their backsides throughout the week and then expect to suddenly become a mountain goat on the weekends?

The principles of training and becoming fitter are extremely easy:

Training = Adaptation = Improvement

So where, what and when can we become fitter? There are several ways to become fitter, below I will give one gym training routine outline which a healthy non- active/ beginner should be able to follow.

*Please not that you should book yourself for an induction for the facility which you intend on using, and please seek medical advice prior to participating this or any similar programme if you have any outlining medical conditions

Warm up options:

Warm up (Alpha)2 MIN RUN (at comfortable pace) 
 10 BODY WEIGHT SQUATS 
 10 PRESS UPSX 2 ROUNDS
 10 SIT UPS 
 250 METER ROW  

 

Warm up (Bravo) 250 METER ROW 
 10 PRESS UPS 
 10 BURPEESX 1 ROUNDS
 250 METER ROW 
 10 SIT UPS 
 10 STAR JUMPS 

 

Warm up (Charlie)200 METER RUN 
 10 PULL UPS (JUMPING IF NEEDED) 
 10 STAR JUMPSX 2 ROUNDS
 10 LUNGES 
 200 METER RUN 

Monday (or Day 1)

Monday * warm up Alpha   
ExerciseRepsSetsRest
Leg Press Machine15430 s
Bodyweight Walking Lunges 15330 s
Box Jumps 20″10330 s
5 minute 6% incline fast walk treadmill   

 Wednesday (or Day 2)

Wednesday * warm up Bravo   
ExerciseRepsSetsRest
Flat bench press5545 s
Back cable row15330 s
Lateral pull down15330 s
Kettle bell swing 15325 s
10 minutes stepper machine   

Friday (or Day 3)

Friday * warm up Charlie     
ExerciseRepsSetsRest 
500 meter row for time500m290 s 
Tricep rope pull down15330 sSUPER SET
Bicep Curls15330 sSUPER SET
     
Smith machine shoulder press15330sSUPER SET
Front shoulder raise15330 sSUPER SET
Treadmill sprints30s (ON)1030 s (OFF) 

*Please note that you should use appropriate weights for each exercise and progress as you feel suitable, also feel free to alternate routines and warm ups

Carnedd Williams

@CarneddWilliams

 

 

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3 Comments
  1. Ber 7 years ago

    Thank u Resident expert!

  2. daveroberts 7 years ago

    Couldn’t agree more.
    The most important bit of kit for any hill walker is their fitness.
    Discuss – http://www.mudandroutes.com/forum/topics/getting-fit-for-the-new-year

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