Note: the litigiousness of our times requires that I put these remarks up front. I describe, below, an exercise routine I find to be particularly effective. Every exercise-related book or article, even if the only exertion recommended is to walk to your television instead of using the remote, always encourages the reader to “See a doctor before beginning a new exercise routine.” I’m going to recommend it, too. The exercise I am going to suggest is strenuous. In fact, it’s not that much different from what a cardiologist will do to you, during a stress test, to see if you have heart problems. Doing strenuous exercise has risks. Take a few minutes to speak with your doctor and prevent yourself from becoming a statistic. Thanks!
Regular readers of this blog know that I recently underwent somewhat of a transformation, losing about forty pounds. Although I attribute that weight loss mostly to what I didn’t do (eat much), there is no doubt that my exercise plan contributed to my success.
Two elements of that exercise plan were as basic as they come: I walked nearly every day (I have a Fitbit and set a goal of averaging 10,000 steps a day) and lifted three times a week using a low-weight-and-lots-of-repetitions strategy. The benefits of walking for an avid hiker are pretty obvious. I’m not convinced that the weight-lifting burned many calories (although there is some scientific evidence that tends to support that theory), but it helped with injury prevention, strength, and—most importantly—resiliency. Even doing as little as three sets of six different exercises has proven to make a significant contribution to my overall fitness.
The third exercise, while hardly exotic, was new to me. When I first read about it I was little skeptical, but I found it on the internet. It must be true!
Readers who exercise a lot will recognize it as a form of interval training. Here’s how it works:
1. Choose some sort of aerobic exercise machine that is low impact. Personally, I think a stationary bicycle, either upright or recumbent, is the best choice. I suspect an elliptical trainer might work, too. Treadmills and rowing machines—not so much. (For the rest of this example I am going to assume you are on a bike.)
2. Set yourself up for a twenty-minute workout and configure a timer, either on the machine or on your smart phone, to count up.
3. Peddle at a comfortable pace (for me it is about 65 rpm) for twelve seconds.
4. Once you hit twelve seconds, pedal as fast as you can (around 120 rpm, for me) for eight seconds.
5. Repeat until you reach the end of your twenty minutes.
6. Do this three times a week at a minimum, and every other day at the most.
A few other tips:
- Work UP to twenty minutes. I started at five minutes and added a minute every iteration.
- Use the friction or “levels” adjustment to modulate your cadence. If you can’t comfortably peddle at 60 rpm, you are at too high a “level.” If you can pedal at 130 rpm without working hard, you probably are at too low a “level.”
- You’ll soon learn that you need to speed up at :12, :32, and :52. You slow down at :20, :40, and :00.
- You might be better at multi-tasking than I am, but I can’t watch television or read and hit all my marks. I’m too easily distracted.
It’s uncanny how this works. (Another word to describe it would be “tortuous.”) Within a few weeks you will start to see the benefits on the trail, especially when climbing. You will also see progress on the stationary bike. The first time I did a whole twenty minutes I couldn’t move for six or eight minutes after because I was so winded. Now, I knock it out, jump up, and press on to my next task.
Kathleen and I nicknamed this The World’s Greatest Workout. Once you have clearance from your doctor, give it a try. I’m not going to say you will like it, but I will say that it is worth the effort!
Good hiking, Ray
Awesome workout! Interval training at it’s finest. Thanks for the tips!
Thanks for the comment, Deb. I’ve never been an interval fan — too hard! — but I’ve become a convert.
Thanks, Ray. Need to get in shape for a winter ski trip into the JMT. Will try this. I’ve developed a fitness routine for hiking also. Hike in our backcountry with a Sun Shower full of water in my daypack and 8-lb. dumbbells in my hands (started lighter in both areas and worked my way up), doing upper-body exercises. It’s a full-body workout that I’ll detail in an e-book I’m writing about my hike of the JMT at 70 years old. Appreciate your posts as I appreciate your invaluable book!
Appreciate the kind words, Steve, and good luck with the book!
Excellent Article. Quick question: What do you have against rowing machines? I am 74 years old and I hiked all the way from Happy Isles (September 1, 2014) to Kearsarge Pass in 17 days (I bailed out three days early because of sore knee), taking 17 days with 2 layovers. Most of my aerobic training was done on a Concept II rowing machine using interval training (30 seconds hard, 90 seconds easy for eight intervals. I find that it not only works the legs, back and arms, but is a great way to expand lung capacity and VOmax. An added benefit is that I can program it to let me know when to row hard and to rest. I believe this worked well for me allowing me to hike from Whitney Portal to Mt Whitney in one day on August 19 as a training hike and to hike from Happy Isles to Sunrise Camp in the first day of the JMT. Just my thoughts.
Regards,
gary
I stand corrected, Gary. I think a rowing machine would work just fine, especially if it is one that involves the legs, like you describe. Thanks for the comment!
I love intervals. I mean, I don’t love doing them, but I do love the results. 🙂 I go to Planet Fitness and they have the machine there called an arc trainer. It’s kind of like an elliptical but the movements I liken to high stepping in marching band. Talk about a machine that works the legs/butt/lower core! I’ve really noticed a difference doing stairs and I’m hoping that might translate a bit to walking up the passes once I make it to the JMT!
Thanks for the comment, Jill. By the way, great avatar!
Hehe, thanks! A friend drew it for me based on the gravatar I was assigned when joining. It’s a Viking because I have a knit cap with horns and “Brunhilda hair” another friend knitted for me. Maybe I should wear it on my hike? It sure would be a conversation starter! 🙂
I love love love this workout! Thanks for sharing 🙂
I did it this morning! It’s great stuff. Thanks for the comment, Kim.
This is called “intervals” and is supposed to be really great for helping lose weight. You can easily do it on a treadmill if you think your knees/shins can make it. An elliptical is another valid option as it takes most of the impact off your knees/legs that running/walking/treadmill does. The only problem with an elliptical is that while it’s great for burning calories it probably won’t get you into walking/hiking condition. Treadmill or the real thing for that.
If you want the workout of a lifetime consider circuit training. The down side is that most gyms are not set up to do this. If you can find a gym that is I suggest trying it once. The circuit is a simple concept: Weights and weight machines are great for building and toning muscle but suck for cardio and endurance. So the idea is to combine the two. Start with 30 second intervals with 15-30 second station shifts. Start on an exercise bike and ride it hard for 30 seconds. Then move to a weight station and do 30 seconds of light to moderate weight. Then move back to a bike and do another 30 seconds. Move to the next machine and continue until you’ve done your circuit. Eventually move up to 1 minute of bikes/reps and 15 seconds or so if the setup allows it. You’ll get the workout of your life in about 30 minutes. What machines/weights/exercises to do is something that google or a fitness rep is probably better at suggesting. But the idea is that you keep your heart rate up with the bikes in your aerobic zone and that makes your weight work aerobic as well.
Thanks for the comments and advice, Sean. I’m no expert, but all of this seems right on. Oh, and you are right about the intervals being a big help on weight loss. Thanks!
[…] in particular, but occasionally I drift off topic. Last year I told you about what I called the World’s Greatest Workout. I’ve also recommended five restaurants one can find between Happy Isle and Lone Pine. This […]