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Backcountry Fitness Objectives
Hunting, skiing, backpacking and mountaineering—Montana offers a world of adventure for outdoor enthusiasts. Unfortunately, injury and even heart attacks are not uncommon for those who aren’t prepared for the rigors of the backcountry. During this workshop, we’ll talk about sport-specific exercise and training to help you be a fit hunter, skier, or backpacker, whether trekking through the backcountry or hauling a prize trophy.
Backcountry Activities/Sports
Hiking/Trekking/Backpacking/Camping Hunting Skiing Snowshoeing Mountaineering
• Other Risks• Back injury• Muscle Strain• Sprains• Falls• Dehydration• Hypothermia
• The Up Side• Improved
Performance• More Functional• Higher Stamina• Decreased
Health Risks
You get what you train for!
Law of Specificity Backcountry activities put unique stresses on the
body and mind. The Backcountry can present a variety of unique
situations. Recreating in the backcountry requires a blend of
strength and stamina, therefore, a blend of functional, sport-specific cardiovascular and resistance training is necessary for peak performance.
Specific demands for the Backcountry
Mobility: ability to traverse many types of terrain Attain by movement, stretching, yoga, etc.
Strength: ability to haul heavy loads including equipment and game Attain by resistance exercise
Stamina: ability to cover long distances, and deal with changes in elevation Attain by cardiovascular exercise
Backcountry enthusiasts are athletes!
Strength Lower Body:
Deadlifts, Squats, Lunges, Step Ups
Upper Body: Pushups, Rows, Pulldowns, Bench and
Overhead Presses
Core: Planks, Bridges, Cobras, Chops
Implements: Body Weight, Medicine Balls, Dumbbells, Barbells, Kettlebells, resistance bands, cable machines, etc.
Stamina Cardiovascular exercise, sport specific:
Hiking
Uphill walking (real or treadmill)
Stairs (real or stair machine)
Bicycling
Swimming (full body, low impact)
Row machine
Trail running
High Intensity Interval Training (HIIT) Periods of work & rest (time or distance)
Works anaerobic capacity
Trains heart for high intensity situations
Other Challenges
Adrenaline HR, BP, Ventilation sudden increases
Altitude Increased O2 demand, more stress on Cardiovascular
System
Changes in temperature & weather
Nutrition Considerations
High calorie expenditure 3,000-4,000+ calories/day depending on terrain, pack weight, etc.
Increased hydration needs Adequate water + water filter, purifying tablets
Fuel up with mix of carbohydrates, fats, and protein Lightweight, calorie-dense, tasty, non-perishable, easy to prepare
www.wildernesscooking.com
Nutrition Considerations
Carbohydrates – ready source of energy
Easy, portable options
Dried fruit/fruit leathers
Raisins, craisins, blueberries, bananas, mangos, pineapple
Granola bars
Sports bars (Clif, Lara, Zing, Fruitition,Pure)
Whole grain pretzels & crackers
Carnation Instant Breakfast or other powdered beverages
Sports drinks
Freeze-dried dinners w/grains
Rice, pasta, etc.
Instant soups
Fig bars
Cereal
Nutrition Considerations
Fats – extended source of energy Nuts Seeds Trail mix Almond or peanut butter single packs
Nutrition Considerations
Protein – energy + muscle maintenance/recovery Tuna or salmon small cans or foil packets
Dehydrated eggs
Jerky
Powdered milk
Protein powder
Bars (Omni, Kind Protein, Power, ProBar)
Freeze-dried dinners
Nutrition Considerations Effects of altitude
Less oxygen available for fat metabolism Increased use of carbohydrate
May blunt feelings of hunger Stick to a meal/snack schedule
Increased risk of dehydration