So you have a passion for yoga and also the outdoors? A great way to enjoy both is by attending Big Sky Yoga’s Advanced Hiking Retreat!
Now, it’s time to start getting in shape for the big event. Peak fitness is critical for enjoying a positive experience and preventing injury. Mixing cardiovascular exercise with strength training can help get you conditioned and ready for your adventure.
For this retreat you will have two major hikes.
The first hike consists of 6 miles up to Beehive Basin, followed by a peak hike of 12 miles up to Bear Basin on Saturday.
Allow yourself 8-12 weeks to prepare and train. We will divide your training plan into 3 phases. Below are some tips and recommendations to help get you started.
In the first phase, cardiovascular endurance is the focus, as is building a strong base. Begin with a cardio frequency of 3-5 days per week of at least 30-60 minutes.
There’s no better way to get in shape for hiking… than to hike! If you live where it is relatively flat, other options can include going up and down stairs, stadium steps, short hills or training on an inclined treadmill, elliptical, or stair stepper.
Cross training activities such as jogging, swimming, and biking will also help build a strong endurance base, strengthen different muscles and help prevent overuse injuries. In this phase focus on increasing your heart rate to a level where you can still carry on a conversation while exercising.
Strength training is the other side of the fitness equation. Strong muscles help you to power up hills and keep your ankles, knees and lower back healthy. In this early phase, try to commit to 2-3 days of at least 30 min of strength training. Begin with 2-3 sets of 6-8 exercises.
Here is a sample to get you started:
- Squats – with or without weight 10-15 reps
- Lunges – stationary or walking 10x/leg
- Step ups front 10x/leg
- Pushups 15x
- Crunches on the floor or on a ball 20x
- Mountain Climbers 20x/side
- Plank hold 1 minute
Follow these workouts with 5-6 stretches to increase flexibility and range of motion or finish with a yoga class!
If you don’t have time for a full workout try to fit in a shorter one. Remember, something is better than nothing! Stay motivated, find a partner to exercise with, and schedule your workouts. Practice good nutrition, stay hydrated, and get plenty of sleep. Check back in a few weeks and be ready to increase the intensity for phase two!
Jen White
Ace-CPT
Ridge Athletic Club
Bozeman, MT
