The get your cardio in shape so you dont die on a hike thread

[offroadaz]

ran a mile for the first time in my life last night

wasnt as bad as I thought itd be and finished in about 13 mins. Going to try doing that early morning with the dog on my days off.

[Skatchkins]

Nice Chris.
My rim hike this past wknd was a good 1200ft elevation gain in 1.25 miles and about an hour with my 30lb(?) pack. Quick 1/2min stops every once in a while kept my legs oxygenated and from becoming stone. I was lower middle class because of it amongst the other hikers.

[Skatchkins]

More found tips:

DO NOT HUFF AND PUFF IF YOU CAN TALK WHILE YOU ARE WALKING, YOU ARE WALKING THE PERFECT SPEED.
When you huff and puff, your legs, your digestive system -- your whole body -- does not get enough oxygen to function efficiently. Your energy reserves are depleted very quickly with this type of anaerobic (oxygen deficit) metabolism which creates a lot of waste products. These waste products make your legs feel heavy and make you feel sick. Hiking uphill at a pace that allows you to be able to walk and talk will guarantee that your legs and your body are getting the oxygen that they need to function efficiently (aerobically). Because your body will generate fewer metabolic waste products, you will be better able to enjoy your hike, and you will feel much better when you reach its end. It may seem like you are walking too slow, but at a aerobic pace your energy reserves will last many times longer, and you will get there feeling well. You will also sweat less, and in the winter this will help you stay dryer and warmer.

SIT DOWN AND PUT YOUR LEGS UP EVERY ONE HALF TO ONE HOUR TAKE A SEVEN TO NINE MINUTE BREAK.
A break of seven to nine minutes can flush out approximately 20% to 30% of the waste products that have built up in your legs while hiking. Sit down and prop your legs up above the level of your heart and let gravity help drain these metabolic waste products out of your Legs. Take this kind of serious break at least every hour. Eat some food, drink some fluids, and take this break time to really enjoy and appreciate the view. These efficient breaks can really recharge your batteries. In the long run, these breaks will not slow you down.

http://www.nps.gov/grca/planyourvisit/hike-tips.htm

The waste products are carbon dioxide and water. If there is insufficient oxygen at the cellular level, the burn will be incomplete, and carbon monoxide and lactic acid will be formed. The body cannot easily rid itself of monoxide; it prevents hemoglobin from picking up fresh oxygen, and the body temperature is lowered. The lactic acid will build up in the system, clogging the nerve pathways, eventually calcifying and causing degeneration. More oxygen is required to come in and oxidize these toxins, but if it is not available, they build up. The blood will carry a heavy load of sludge, and toxins will be deposited in the fat. The water that composes the body gets dirtier and dirtier.

[Skatchkins]

I have a problem with the anaerobic endurance mentioned
To build this type of endurance the Army recommends

HILL REPEATS

Hill repeats are an effective means of developing explosive leg strength, speed and anaerobic endurance. Both uphill and downhill running intervals are important. Uphill repeats build leg strength, power, and anaerobic endurance, while downhill repeats improve speed though rapid leg turn-over and releasing neural inhibitions. The intensity and duration of the repetitions will depend on the characteristics of the hill. The PRT leader designates the number of repetitions and signals the start of each group or individual. Hill repeats should not be conducted under load. Refer to Table 10-2 for endurance and mobility activities, prescriptions of intensity, duration, and volume within the toughening and sustaining phases. In addition, Chapter 5, Planning Considerations, provides the template for commanders and PRT leaders to implement endurance and mobility activities into their PRT programs.

UPHILL REPEATS

A short, steep hill is ideal for explosive uphill efforts of 15-20 seconds sprinting up 40-60 yards and 60-90 seconds walking back down for 6 to 10 repetitions. On uphill repeats, lean slightly forward without bending at the waist. On steep hills, the knees will need to rise higher than normal to permit a full stride. Refer to Table 10-2 for endurance and mobility activities, prescriptions of intensity, duration, and volume within the toughening and sustaining phases. In addition, Chapter 5, provides the template for commanders and PRT leaders to implement endurance and mobility activities into their PRT programs.

DOWNHILL REPEATS

Long, gentle slopes are best for improving speed through downhill repeats. Downhill repeats are performed at a high intensity of 15-20 seconds of downhill sprinting (near maximal effort) with rest intervals consisting of walking back up the hill for 60-90 seconds for 6 to 10 repetitions. It is important to maintain good form during HR, especially when running downhill. Refer to Table 10-2 for endurance and mobility activities, prescriptions of intensity, duration, and volume within the toughening and sustaining phases. In addition, Chapter 5, provides the template for commanders and PRT leaders to implement endurance and mobility activities into their PRT programs.

http://www.armyprt.com/endurance_and...peats-hr.shtml

[offroadaz]

didnt wake up in time to go to the mountain today so I did some HIT training on the elliptical



Doing it like that was significantly more difficult then 30 mins at a normal pace

I suppose you could do that method for jogging, bike riding or any other cardio activity

[Spshlj]

I have been doing the stair master at the gym with my 20 lb weight vest and running on the treadmill at an incline every day. Next week I am going to start doing 2 workouts a day for an hour each. I am currently at 200lbs and my goal is to be 180 by the time we set sail.

[Skatchkins]

I've been running after my hike up and down the hill each week.
I haven't seen any of the other posters here there yet. I've been fat chicked 6 times now.
Reckon I'll do it bi-weekly starting next week.

[sweathog]

I've been running after my hike up and down the hill each week.
I haven't seen any of the other posters here there yet. I've been fat chicked 6 times now.
Reckon I'll do it bi-weekly starting next week.

what hill are you hiking?

[Skatchkins]

59th and Pinnacle

[fatbob309]

3 mile walk with small small small jogs in it... Knee is killing me. I need better shoes.