So, you're curious... that's good... but are you "ready"?

Preparing for an adventure in the wilderness is serious stuff, and every participant becomes part of a team. Each NFE guide has backpacked several hundred miles in many differnent types of climates, conditions and loads.  We have learned by experiencing every weather condition from fires, flooding, white-outs or freak blizzards, torrential rains, heat, sub-freezing temperatures and all types of climbing conditions from glaciering with crampons, ice axes and ropes, to guiding across stiff currents from snow-melt streams. Preparation to ANY trek is paramount.  ANYTHING CAN HAPPEN.

The below listing is NOT comprehensive and is only intended to be used to help guide you on your way to a better experience.
 

PHYSICAL TRAINING

Backpacking for several miles at a time in mountainous region takes work.  Specifc areas take a beating, like knees, foot arches, upper and lower back, shoulders and affects the cardiovascular system.  The training below targets each of these specific areas and, if taken seriously, may improve your experience. These exercises are intended to help improve your experience and are provided as examples only.

It also is important to note that there is no substitute for strength training or any other physical fitness regime.  This also covers diet scheme's.  Eat 6 small healthy BALANCED meals a day, take a multi-vitamin, and drink plenty of water.

CARDIOVASCULAR

There are many methods to improve one's cardio level.  The best ways to prepare are outlined below in order or preference and/or impact (fastest results)

• RUNNING (2-3 TIMES EACH WEEK PRIOR TO DEPARTURE - WEEKENDS OFF TO RECOVER)
  • RUN 3 MILES IN <=30 MINUTES FOR MODERATE TO AGGRESSIVE treks
  • RUN 1 MILE UNDER <=10 MINUTES, WALK 1 MILE, RUN 1 MILE FOR BEGINNER treks
     
• ELLIPTICAL (2-3 TIMES EACH WEEK PRIOR TO DEPARTURE - WEEKENDS OFF TO RECOVER)
  • DIFFICULT INTENSITY HIGH WATT FOR 45-60 MINUTES FOR MODERATE TO AGGRESSIVE treks
  • MODERATE INTENSITY (50%) FOR 30 MINUTES FOR BEGINNER treks
     
• STATIONARY BIKE (SPINNING)
  • 45-60 MINUTES VARIABLE INTENSITY OR INTERVAL TRAINING  FOR MODERATE TO AGGRESSIVE treks
  • 30 MINUTES VARIABLE INTENSITY OR INTERVAL TRAINING FOR BEGINNER treks
    
    

The 3 items outlined above are the very best methods we know to have the most direct impact to improving cardio levels and one each NFE guide prescribes to as well.

STRENGTH TRAINING

• LEGS
  • CALF RAISES - NO EQUIPMENT NEEDED
  • LEG EXTENSIONS
  • SQUATS - NO EQUIPMENT NEEDED
  • LEG CURLS
     
• BACK
  • PULL UPS
  • LAT PULL DOWNS
  • SUPERMAN - NO EQUIPMENT NEEDED
  • CAT STRETCH - NO EQUIPMENT NEEDED
  • DUMBELL ROW
     
• SHOULDERS
  • DUMBELL PRESS
  • SHOULDER PRESS
  • SHRUGS

So, you're curious... that's good... but are you "ready"?

Preparing for an adventure in the wilderness is serious stuff, and every participant becomes part of a team. Each NFE guide has backpacked several hundred miles in many differnent types of climates, conditions and loads.  We have learned by experiencing every weather condition from fires, flooding, white-outs or freak blizzards, torrential rains, heat, sub-freezing temperatures and all types of climbing conditions from glaciering with crampons, ice axes and ropes, to guiding across stiff currents from snow-melt streams. Preparation to ANY trek is paramount.  ANYTHING CAN HAPPEN.

The below listing is NOT comprehensive and is only intended to be used to help guide you on your way to a better experience.
 

PHYSICAL TRAINING

Backpacking for several miles at a time in mountainous region takes work.  Specifc areas take a beating, like knees, foot arches, upper and lower back, shoulders and affects the cardiovascular system.  The training below targets each of these specific areas and, if taken seriously, may improve your experience. These exercises are intended to help improve your experience and are provided as examples only.

It also is important to note that there is no substitute for strength training or any other physical fitness regime.  This also covers diet scheme's.  Eat 6 small healthy BALANCED meals a day, take a multi-vitamin, and drink plenty of water.

CARDIOVASCULAR

There are many methods to improve one's cardio level.  The best ways to prepare are outlined below in order or preference and/or impact (fastest results)

• RUNNING (2-3 TIMES EACH WEEK PRIOR TO DEPARTURE - WEEKENDS OFF TO RECOVER)
  • RUN 3 MILES IN <=30 MINUTES FOR MODERATE TO AGGRESSIVE treks
  • RUN 1 MILE UNDER <=10 MINUTES, WALK 1 MILE, RUN 1 MILE FOR BEGINNER treks
     
• ELLIPTICAL (2-3 TIMES EACH WEEK PRIOR TO DEPARTURE - WEEKENDS OFF TO RECOVER)
  • DIFFICULT INTENSITY HIGH WATT FOR 45-60 MINUTES FOR MODERATE TO AGGRESSIVE treks
  • MODERATE INTENSITY (50%) FOR 30 MINUTES FOR BEGINNER treks
     
• STATIONARY BIKE (SPINNING)
  • 45-60 MINUTES VARIABLE INTENSITY OR INTERVAL TRAINING  FOR MODERATE TO AGGRESSIVE treks
  • 30 MINUTES VARIABLE INTENSITY OR INTERVAL TRAINING FOR BEGINNER treks
    
    

The 3 items outlined above are the very best methods we know to have the most direct impact to improving cardio levels and one each NFE guide prescribes to as well.

STRENGTH TRAINING

• LEGS
  • CALF RAISES - NO EQUIPMENT NEEDED
  • LEG EXTENSIONS
  • SQUATS - NO EQUIPMENT NEEDED
  • LEG CURLS
     
• BACK
  • PULL UPS
  • LAT PULL DOWNS
  • SUPERMAN - NO EQUIPMENT NEEDED
  • CAT STRETCH - NO EQUIPMENT NEEDED
  • DUMBELL ROW
     
• SHOULDERS
  • DUMBELL PRESS
  • SHOULDER PRESS
  • SHRUGS