Backcountry FitnessNeal Andrews, Cristin Stokes & Eric Tangedahl

MUS Wellness

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

Follow Along!

montanamovesandmeals.com wellness@montana.edu @montanamoves @montanameals