Physical Preparation for Rainier

Now it’s time to think about our climb to Rainier. Physically preplanning your summit day will enhance your chances of getting to the top, and enjoying it. If you have not been exercising, do so now. Cardiovascular fitness will be key. Engaging in activities specific to the goal will be important. Running and/or walking around with a heavy backpack (at least a third of your weight) for 30 minutes for 3 times a day will help. Get your heart rate up to 80 percent of maximal (220 minus age is your “maximal”-an easy formula). Cross train at least once a week doing a favorite activity, preferably climbing and or swimming for overall conditioning. If you are not fit, start your exercise slowly. If you are in good shape, you can double these workouts.
Increase complex carbohydrate intake (pasta for example) once you are doing this regimen, unless you need to shed a few pounds. In the latter case, decrease carbohydrate content, but keep protein intake the same. Substitute red meat intake for chicken or fish, or beans with corn or rice. Stop smoking, and if you have any health problems or are over 50, get a medical exam if you haven’t done so before.
If you are around high altitude, begin acclimatizing. This will be crucial. Initiate by going up to 8,000-foot elevations once or twice a week to walk in the first week for at least 2 hours. If possible, spend three days over 8,000 feet the second week, with a sojourn to 10,000 feet, walking. Spend the third week doing three of your routine workouts over 8,000 feet, going to at least 80 percent of maximal heart rate for 20-30 minutes. If adventurous, do one of your workouts at 10,000 feet. Rest at least a day between workouts.
Continue this the fourth week, especially if you were unable to do this routine during week 3. For the fifth and sixth week, if possible, add a hike (with a backpack) to 12,000-14,000 feet, or whatever is highest for you. Keep well hydrated at all times, and consider drinking “Endurox” or “Accelerade” to your hydration regimen. For “extra credit,” sleep above 10,000 feet once a week on weeks 3-5.
This regimen should reduce your chances for high altitude illness. Before you undertake this suggested program, MAKE SURE YOU CLEAR IT WITH YOUR PERSONAL PHYSICIAN FIRST, AND DO NOT UNDERTAKE THIS PARTICULAR REGIMEN IF YOU HAVE CARDIOPULMONARY DISEASE OR OTHER ILLNESSES THAT MIGHT FLARE UP AS A RESULT OF THIS REGIMEN. AND EXERCISE CAUTIOUSLY AT ALTITUDE IF YOU HAVE HAD PROBLEMS AT ALTITUDE BEFORE. You may contact us for further information.
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