Fitness Training Guide for Mountaineering, 2000
Tim Boland

• Exercise and physical fitness is absolutely necessary for winter trips into the backcountry
• Fitness does not have to be "Olympic-level" but must be in healthy shape
• Lack of adequate physical dampens the groups ability and goals
• Most of the "work" we will be doing is hiking with heavy packs on rough terrain
• The most important physical quality for this is STAMINA and ENDURANCE
• This is "easy" to train for by doing cardiovascular workouts and, optionally, a small amount of upper-body weight lifting
• Training activities: Biking, RUNNING, stair-steppers, rowing machines, etc.
• It is important not to over-train, but to just get your body used to doing high-exertion activities several times a week
• It is also very important to get used to your equipment and it's very beneficial to work this into your work-outs as much as possible... examples:
  • Hiking on rough terrain with a heavy pack (the one you'll use for the trip)...
  • Walking to class, hiking with your boots you're going to use for the trip, esp. if they are new, they NEED to be broken in and tested
• It's also beneficial to practice focusing on your breathing while you are exercising... ie: "pressure breathing" that aids you at higher altitudes...
• General exercises such as pull-ups, sit-ups, push-ups are probably the best daily and all-around exercises from my experiences
• Try to exercise 3-4 times a week until the trip (or however much your body allows) to make the physical exertion on the trip easier on your body
• Some physical illnesses can not be preconceived or helped, but training lets you know of your limitations and helps to extend these limits
• Make sure all the team members know of any specific illnesses or impairments before the trip... also be sure to let people know of any specific medications you will be taking