suggestions please - books on general fitness and exercising

j3131

hi. since its now going to be some time before i go travelling, i was thinking about improving upon my fitness levels.

can anyone tell me of a good book on general fitness and exercising. what i am interested in is high altitude treks, swimming, cycling, sports and stuff like that. you can take me to be a beginner in this area but i can say that i am not too unfit.

thx,rgds

katyrafi

Hi there

Not sure a book is really what you need! I'm a physio and ex-rock climber and would give the following general advice (with the caveat that if you have any heart or other health problems, check with your doctor before you start any training programme):

- Take a walk every day - at least 30 minutes, increasing each week by 30 minutes

- Start on the flat and at a normal pace then increase your speed and find some hills to go up; run down if your knees can take it

- Add some weight - this will be especially useful for the high altitude stuff to increase your lung capacity - get a rucksack and walk with it on your back - increasing the weight over time to a maximum of say 70llbs (army weight)

- Swimming is excellent for all round fitness - but make sure your technique is good, especially if you do the breast stroke otherwise your back may suffer. Cycling is also great exercise and especially good for the bottom and thighs

Depending on what activity you want to get fit for obviously has some bearing on any programme - if you are planning on going trekking at high altitude the above should get you started but be aware that the best training for altitude is to be at altitude and it can take up to 4 weeks to begin to truly acclimatise. As you probably know, people who live at high altitude are known to have a greater lung capacity than us sea level dwellers and mere mortals can't compete with the true sherpas. Having said that I have climbed at 12000 feet in 90 degree heat with only a week of acclimatisation and I'm a mere slip of a lass (small woman in other words). Slight breathlesness on exertion and an excessive need to sleep afterwards were the only consequences!!

There are hundreds of exercise books and videos on the market but my personal experience suggests that the best course of action is to just get out there and do something you enjoy - that way you'll stick at it and if you can exercise with a friend, even better for the motivation factor.

It is said that sex is one of the best forms of cardiovascular exercise around so you can always tell your partner if you have one that it's part of a physio-approved fitness programme next time she complains of a headache (apologies if you are single)

Hope this is of some use ...

woodlouse

I'll second everything katyrafi said!
Also, don't forget to start slowly to warm up, and finish slowly to cool down and learn how to stretch safely.
Before I go mountain trekking, I add some extra walks carrying weighted rucksacks to my normal exercise. (I cycle 4miles a day to work, gym 2x week, and/or running).
My neighbourhood isn't that hilly. One funny but quite useful thing I did was to find a long flight of steps then wearing a weighted rucksack you step up one step then down, then up two steps and down until you get to the top, up three steps and down again and so on til you get to the top. (but don't do what I did and use a leaking bottle of rum & coke as ballast!)

As part of a good exercise class (maybe circuit training) they should show you how to stretch safely and you'll learn a few new things.
Think about strenthening your core muscles (stomach etc) to protect your back, don't just concentrate on legs & arms.

traceyam

The best way to prepare for a trek is to load up your pack and go hiking. If you can't go outdoors or you don't have mountains, go to a gym and wear your pack while using a treadmill or stairmaster (yes, in the gym - people might look at you funny but if anyone asks you get to brag about your upcoming trip).

Please do not make the mistake that most hikers make. Don't forget to STRETCH. Find a good, certified, experienced personal trainer (or physical therapist) to show you how to stretch correctly.

Enjoy your hike.

__________________
"Don't you sometimes wish the arctic was strawberry flavoured?" -- Thermoman

katyrafi

Excellent advice re stretching - I think my old supervisor would slap my thighs for forgetting to mention it!!

If only I had a scanner I could load some pictures of how to stretch. Some general advice though is to stretch all major muscle groups for at least 30 seconds and not to bounce, a stretch should be sustained. After a stretch shake out arms and legs. Watch footballers training - they always stretch well before and after a training session.

I like the steps idea too though I think I'd faint if I tried it now as I'm so unfit....