How to get fit / fitting for hiking (some altitude - c. 3,000m)

[Aridane]

I booked a holiday for Christmas / New Year and some days will include some amazing hikes at relative altitude.

I have the option to opt out of the hiking days but would prefer to be able to do them.

So the question is how to boost my fitness level.

I cycle to and from work so have some base level fitness. I am in my 50s and don't do any other real exercise.

Hiking will be between 2,000 - 3,000 metres (highest will be 3,400) and uphill bits as well to get the views.

Any practical ideas to boost my fitness for this much appreciated, especially ones that don't necessarily involve purchasing a gym membership or buying specialist equipment!

Any suggestions?

It occurred to me that I could start walking up the stairs at work!

Walk up some hills! I realise that may be more or less simple depending on where you are - when DU and I used to do a lot of hiking holidays, we were living in the south east of England and I did end up training on the stepper in the gym. Doing the stairs at work is a really good idea. If you're going to be carrying a backpack at all, it would also be worth doing weights or floor exercises to strengthen your back and chest muscles. There's not a lot you can do to prepare for altitude sickness though, afaik.

Don’t live in / near a hilly area but will make a start on the stairs at work. Could even use lunch hour to build up stair climbing ability (work in a tall building) (though will need to take off heeifirst!)

Exodus ( trekking company) do a good fitness guide based on length, altitude & terrain. They also cover off what to do instead of hills if you happen to live in a flat sea level part of the world. www.exodus.co.uk/walking-holidays/fitness-guide

That looks good- will study it when not on phone!

BTW - what is meant by cardio exercise

Loads and loads of walking! Stairs all the time and relentlessly - that bit where your legs turn to jelly and you can't go on. Keep going.

I also think you should swim as this helps with breathing. As much of your challenge is going to be altitude. It impacts us all in different ways. Breathing and being able to control breathing as you keep going is key. Swimming helps with that on top of thewalking/ stairs etc.

Goodness - I'm unfit - five flights of stairs at work and I'm all puffed out! Yet cycling into work - no problem

Have you ever spent time/exercised at that altitude before? I just ask because being fit doesn't automatically translate into not being affected by the altitude. I spent some time living at circa 2400m and I suffered some symptoms of altitude sickness when I first arrived, even though it really isn't v high, I also went hiking in similar altitude (v gentle half day hike) on holiday and ended up with quite severe symptoms of altitude sickness.

Thankfully they kicked in the day we were descending but I think I would have had to leave otherwise. I was fit and healthy and in my twenties/early thirties, I just seem to be really susceptible to altitude. I'd at least plan to give yourself a little time to acclimatise.

I’d do a couple of big walks before then-are you close to snowdon?

Steps are a good idea for fitness/leg muscles, but I'd have thought you should definitely also do some actual hill walking up and down slopes. When I first started hill walking (after a childhood in Essex), the killer was the stretching down the back of my calves.

And if you don't already have them, get a pole or two, especially for the downhills.

Definitely spend plenty of time walking with your daypack, it’s amazing how carrying even a few extra kilos in a rucksack can affect you.

At that height you may well feel the effects of altitude. Have you been to those heights before, do you know hue you respond to altitude. To be “happy” walking up hills, you need to really walk up hills. Big ones! Even if you use chairlifts, you’ll need to work on stamina, cardio and lower body strength. If you get a chance to do this above 2500m, then even better. If you are super keen, there is a place in Leeds that does spin classes in a low oxygen environment to simulate altitude. These places might exist elsewhere.

Of yes, carry lots of weight whilst training. Books, 2L water bottles, climbing ropes...

You'll probably be able to get by on your current abilitiy. But it'll be more fun if you train up a bit.

Cycling has about a 75% muscle overlap with hillwalking, but those 25% get tired really fast! You'll need to do a significant amount of fast walking (heart rate raising speed) and I'd suggest couch-to-5k as well, which will probably be a doddle for you. Running has a higher overlap with walking muscles, though still not 100%.

Without hills nearby the best you can do to get all of those muscles strengthened is a lot of stairs.

Altitude - there's no way to prep for that without being at 2000+ feet for weeks while exercising, even seasoned mountaineers succumb to altitude sickness sometimes. It's not well understood why.

Where do you live? If it’s hilly areas like the peaks or wales just get out into the mountains. If not I know someone who successfully trained by using that machine in a gym that mimics steps and hills at high ratio carrying a back pack.

Ps whatever you do check your boots very carefully and practise going up and down at least one mountain before the holiday. You’ll be amazed how many hours that walk for miles on the flat with no issues kill your feet once the gradient increases. Usually on the down

Sounds like you need to get your boots on and spend as much time as possible walking up the stairs in your building carrying a heavy backpack?

What's your cycle commute like? I've found that real hills make such a difference, so if it's mainly flat or gently undulating, real incline might be a huge shock, even before the effects of altitude.

Any possibility of a hiking break in Scotland, Wales, Lake District or similar before the big trip?

Maybe try to find simulated altitude training - googling gives lots of options.

walk walk and walk. You have two major things to work on one being stamina. Hiking will mean long periods walking and the only way to improve on this is to increase it gradually.

I would be aiming for a 5 or 6 mile walk frequently and then putting in a longer walk at the weekends.

You will need to add in hill walks as you will be using different muscle when doing this to cycling or walking on the flat

Get used to carrying a backback as the added weight can be hard

Get some good boots and enjoy

First, I assume you will be going to the Southern Hemisphere, otherwise you will be snow shoe walking at that time of year!

Second, yes, you can climb the stairs a lot. DH works in a very tall building and climbs about 15 floors morning and lunchtime in the run up to our annual Alpine trip.

Third, I have little experience above 2,700 as where I go you need ropes and stuff for that, but in any event do not attempt to go very high until you have acclimatised by waking at a lower high altitude for the first few days. Gradually increase the altitude each day.

Fourth, make frequent stops for rest and water. A short pause to catch your breath is nothing to be ashamed of and is essential. Make sure to eat enough as well. If you have a mountain hut to stop at for lunch then high carbs are perfect. If not, take plenty to eat and drink with you.

Fifth, do not drink alcohol in the evenings, well, not more than a couple of very small glasses of wine (200ml in total), and drink more water, otherwise you will wake up with a banging headache if you are staying at any kind of altitude. Don’t whatever you do drink two strawberry daiquiris! You may also get some bad dreams. That’s why the German word for nightmare is Alp dream.

Also get a couple of walking poles and your knees will thank you on the way down.

Live in London!

Will be carrying a day back with water, camera and maybe waterproof. Nothing more heavy,duty.

No technical climbing or walking in snow.

Walking poles sound a good idea.

Maybe alternate cycling into work with walking into work.

And increase the stair climb a t work (gradually)

Walking into work is good idea.

How long is your commute (each way)?
Weight bearing activity is rather different from cycling, you need to do plenty on your feet to prepare.
Are you sleeping at altitude or just walking at altitude?
Is this a guided holiday; sounds like they will adapt you to the altitude. How many hours of walking expected each day?

what is meant by cardio exercise

Aerobic, when you get out of breath, it's something to do with how your body uses oxygen. "Working hard" !

Few hills where I live too, just countryside to walk in. I got to 4985m on a 5 day trek a few yrs ago (4 days up, 1 day down). Our porters walked the same distance carrying 20kg of our stuff (plus pack down, & set up camp work). They were labourers & farmers (of all ages) living at 1000-1400m elevation). They just had to soldier thru if they felt ill.

Lots of good tips on getting fit

I think height resistance might the be the tricky bit.

I'm fit and would happily do all day hikes at 1500m (family are from Italy). The one time I went to 3000m there was a bunch of elderly German tourists drinking beer and having a picnic (so completely fine) and I was a giggly wreck

Maybe consider a Guided walking break in a hilly part of UK and/or Europe before then?

I go with a company called HF holidays, they do breaks of varying lengths and a wide variety of places, including Scottish and Welsh mountains.

A colleague also does similar with a company called Secret Hills.

Or if you prefer to arrange something yourself, there must be loads of places accessible from London for a weekend of walking with elevation. Coast paths would be good, plenty of undulation!