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Fitness
& Training
Most AMS graduates to our mountaineering courses find them to be
physically and mentally challenging experiences. Living and traveling
on a glacier, 24-hour daylight, a full regime of classes and practicals,
and the intensity and beauty of the surroundings add up to a challenging
environment. It is not just the pack weights, or the mileage, but
the overall magnitude of the course that is demanding. We want all
students to have a successful experience. Please read on for advice
on preparing for your course.
AMS role models expert mountaineering and expeditionary skills that
prepare students for the most challenging environments in the world.
While on a course, you live in a remote mountainous environment,
camp in the snow, and travel roped on a glacier, while caring a
pack and sometimes pulling a sled. The better physical condition
you are in before the course, the more you will be able to come
away with during your course. Proper physical conditioning is important
for your safety and the safety of others. It will add to your enjoyment
and your ability to be a positive contributing member of the course.
Am I in shape now? Everyone has different definitions of what being
“in shape” is. A good idea is to go out for a hike carrying
a backpack. Weigh the pack down using water containers that add
up to 50 pounds, or 35% of your body weight, which ever is less.
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Hike 2-3 miles on a trail with hills. At your high point, empty
the water containers to lighten your pack and decrease the strain
on your knees on the descent. This will give you an idea of where
your current fitness level is. Remember to always take adequate
time to warm up, stretch, and cool down to reduce the chances of
injury.
If you haven’t done so already, start your physical conditioning
program now. Begin by selecting an activity you enjoy doing, as
you are more likely to continue with the program. While strength
is important for lifting a pack, it is more important to build up
your aerobic fitness level and stamina for the long days. Cycling,
speed walking, aerobics, stair climbing, jogging, rowing machine,
skiing, hiking, yoga, and martial arts are all good forms of exercise.
Practically any exercise that uses large muscle groups and gets
you sweating with your heart rate up increases stamina. Begin gradually
and build up to where 45 minutes to an hour of your work out is
at 80% of your maximum pulse rate. Exercise to an intensity level
where it is difficult to hold a conversation. Schedule a time during
the day for this and plan on 4 sessions per week at 45-60 minutes
each. We recommend talking to a professional exercise physiologist
who can help set up a conditioning program that is good for you.
Remember, you do not need to be a professional athlete to excel
on an AMS course, but you do need to be within the limits of the
average active person. A keen desire to learn, strong motivation,
and a positive attitude are equally important to success.
We look forward to seeing you! Feel free to contact us with any
questions.
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