TRAINING AND FITNESS FOR BACKPACKING

It's a little ironic that I should be writing about fitness and training: Until late 1995 at the earliest, I was certainly no example for anyone to follow. Throughout most of my 30s I was not in particularly good shape. Nevertheless, I enjoyed backpacking all through that time, which just goes to show you that you don't have to be in top condition to enjoy the sport at least at some level. That said, however, engaging in a little basic training for backpacking does enhance your enjoyment of it and, beyond the basics, the fitter you are, the more you can enjoy.

"The basics" really means getting fit for walking, by walking. Most backpacking trips I take involve at least a couple of days where you have to cover six to eight miles in one day with a full pack. I've done much more strenuous ones, where a group has gone 12 miles or more per day, every day for days on end. For folks who haven't done this on unimproved mountain trails with a full pack, 12 miles may not sound like much . . . but it is in such circumstances.

If you can walk four miles (without a pack), straight without a break, in just about an hour, then you'll be fine for most backpacking trips. More is better, and being able to walk eight miles in two hours without a break is a better test of whether you'll end your first day on the trail totally tuckered out. If you're not in particularly great shape and you're planning a backpacking trip in a few months, shoot for this as your goal and work up to it slowly, a mile at a time.

Since most backpacking is done in mountainous areas, developing your climbing muscles is a good idea. This means that a little stair climber or inclined treadmill work is a really good supplement to the basics. If you're a weight trainer, then some kind of work with the squatting machines is a good next step. It's also a good idea to work on strengthening your calves, to help develop more ankle support.

Speaking of mountains, almost every person on a backpacking trip is exerting themselves at a higher altitude than they are used to. The impact of altitude is a function of aerobic fitness. As the time for a trip approaches, I tend to concentrate more and more on aerobic fitness, especially in recent years. I start with the same basic training regimen I have now, two or three 20-minute stair climber sessions per week. As the time for a trip gets closer, I supplement this with one- to three-hour power-walking sessions on the weekends (a great time to listen to music on a personal stereo and do some uninterrupted wool-gathering) and more and longer sessions on the aerobic climbing machines during the week.

Beyond the basics, you may want to add a little upper-body training to your preparations. First-time backpackers are often surprised at which upper-body muscles get used more in backpacking: Chest and abs. These are the muscles you use to draw your pack forward and keep your balance when you're humping your stuff. Sit-ups, other sorts of ab-crunching exercises, butterfly machines and regular old bench pressing are all good exercises to get your upper body ready for a backpacking trip. More advanced weight training includes getting shoulder muscles toned. Finally, getting your lower back and the muscles in your waist toned up is helpful, as these get used a little more in maintaining balance with a pack.

One last note: Don't overtrain and let your body rest well right before the begining of a trip. Lay off the heavy training at least two full days before you leave town. And if you've been skimping on fat, indulge yourself the day before you leave: A sinful meal will give you a good reserve for that first day on the trail.