Ask the Exercise Scientist

[KatsMeow]

phate, you're just a crack head...we have already established that ...lOL

[xlxBigSexyxlx]

What can one do to best increase his/her endurance?
As in one backpacking/hiking for 10 days, wearing a 70 pound pack.
And as far as lifting weights, are we looking at high rep stuff?



Also, I want to dunk. Is plyometrics the answer?

[Jfew44]

[QUOTE=xlxBigSexyxlx;4317069]What can one do to best increase his/her endurance?
As in one backpacking/hiking for 10 days, wearing a 70 pound pack.
And as far as lifting weights, are we looking at high rep stuff?



Also, I want to dunk. Is plyometrics the answer?[/QUOTE]

Yes, or lower the rim

[MuscleScience]

What can one do to best increase his/her endurance?
As in one backpacking/hiking for 10 days, wearing a 70 pound pack.
And as far as lifting weights, are we looking at high rep stuff?



Also, I want to dunk. Is plyometrics the answer?

You need to put your time in on doing cardio. I think the stair stepper would be about as specific to what you would see while hiking. if you have a backpack you could wear that to be even more specific. I would say that depending on how long you have before your hike, 3-5 times a week for at least 30 minutes at moderate intensity which would be good enough to take advantage of the overload principle of training adaptation.

Plyo's are a great way to increase anaerobic power. Much of their training effect is neural adaptation at first. Later muscular strength will increase just like any other power or strength protocol.

[xlxBigSexyxlx]

You need to put your time in on doing cardio. I think the stair stepper would be about as specific to what you would see while hiking. if you have a backpack you could wear that to be even more specific. I would say that depending on how long you have before your hike, 3-5 times a week for at least 30 minutes at moderate intensity which would be good enough to take advantage of the overload principle of training adaptation.

Plyo's are a great way to increase anaerobic power. Much of their training effect is neural adaptation at first. Later muscular strength will increase just like any other power or strength protocol.

What about lifting weights wise? One needs a strong back, legs, and core. Would lifting at higher reps be any better for hiking/backpacking purposes than your typical low rep, med rep bodybuilding workouts?

Maybe something like circuit training?

[MuscleScience]

What about lifting weights wise? One needs a strong back, legs, and core. Would lifting at higher reps be any better for hiking/backpacking purposes than your typical low rep, med rep bodybuilding workouts?

Maybe something like circuit training?

Well you could do a circuit that would give you both strength and endurance increases at the same time. I do that for MMA and it works well for both. You dont get as much aerobic benefit out of it as you do anaerobically unless your careful to keep your heart rate up. But then you sacrifice some strength gains. Strength training for both muscular endurance and strength is generally recommended to be in the 10-12 rep range based off Dr. Westcott's research.

[xlxBigSexyxlx]

Thanks MS

I'm going to look into circuits and interval training and see what I can whip up

[MuscleScience]

Thanks MS

I'm going to look into circuits and interval training and see what I can whip up

Sorry it is Dr Wayne Westcott not Wescott, that will make a difference.

[Phate]

phate, you're just a crack head...we have already established that ...lOL

no i'm not, i'm gonna have to have a word with you when i get back from my caffeine addicts anonymous meeting about these crack head comments