How do you motivate yourself to do daily exercise and maintain the fitness levels so necessary for multi-day bushwalks in mountainous terrain? How can you monitor your fitness and see the improvement?
I have just come back from two weeks in NZ, one week of which included carrying a 25-30kg pack with all my mountaineering gear, in addition to my normal bushwalking gear and food up and down 2400m high mountains. I am glad I spent almost a year getting fit, because with early starts (4.30 am) and long days (11 hours) pushing knee deep through soft snow, not only was strength needed, but also endurance.
My strongest motivator was to monitor my weight and fitness levels on a daily basis and seek inspiration from the long term trends, using a combination of my smartphone training app (iPhone Walkmeter), body composition monitor (Tanita InnerScan), and Polar wristwatch fitness test. In addition, I joined my local gym, when they had a special discounted rate, and they monitored my attendance, sending me an email or phoning when I missed too many sessions. I was able to see progress during these sessions too.
My Walkmeter iPhone app has been used by me on almost every training walk I have done over the last year. It has enabled me to set up training routes and see the improvement in my times over the year. I love the way it speaks to me during the session and tells me how I am going compared to my best, median and worst efforts on the route, or if I wished, other “competitors” at regular intervals along the walk. My competitive spirit soon had me trying to beat my best! When I repeated the route, it enabled me to compare lap times or perhaps just record times at intermediate stages eg my turn around point. If I wanted to share my progress on Google Maps with others I could have used email, Facebook or Twitter to update them every few minutes and receive feedback.
|Walkmeter iPhone app main screen|
The main screen can be customised. Mine currently shows
- Route name
- Activity: walk, cycle, run etc
- Walk Time
- Time remaining
- From best
- Remaining distance
At the bottom of the screen, there are buttons for
- Stopwatch: the start up screen
- Map: uses Google maps and your inbuilt GPS
- Calendar: with icons showing whether it was your best, median or worst time. This shows summaries* on a weekly, monthly or yearly basis.
- Routes: shows history of time and speed and a leaderboard
- Graphs: speed and elevation
- Zones: monitor heart rate, bike speed and cadence with sensors
- Remote control: using your audio cord buttons
- Competitors: import your competitors or training partners data
- Twitter, Facebook and email updates
* Summaries show: Count, Total distance, Total walk time, Total ascent and descent, Total calories, Average walk time, Average walk distance, Average speed, Fastest speed, Average calories, etc
|Tanita Innerscan Body Monitor|
My Tanita Innerscan has enabled me to monitor my weight on a daily basis and at the same time using the electrodes built into the base plate to measure Weight, Body Fat %, Body Water %, Daily Caloric Intake, Metabolic Age, Bone Mass, Muscle Mass, Physique Rating, and Visceral Fat Rating. I have found the Metabolic Age to be the most useful, as this measurement has correlated well with my fitness level measured using my Polar wristwatch. You must measure at the same time each day to achieve comparable results.
During the year, my metabolic age went from 44 years to 35 years, my weight from 82 kg to 77 kg, and my body fat % from 21.6 to 18.2. I found these results a pleasing confirmation that my training sessions were achieving what I had hoped.
My Polar wristwatch was used initially to monitor my heart rate to make sure that I was exerting myself enough to improve my fitness. It soon revealed that walking on the flat, even at my maximum speed, was not going to improve my fitness much, so I was soon climbing the hills nearby. Without realising the inadequacies of training on the flat, I would never have achieved my goals.
Initially I set up the in-built programs to decide my training program and monitor my fitness, but soon found that I could not customise the programs sufficiently to match my training sessions, which were largely determined by my immediate environment ie steep roads, hills climbs with steep descents, and flat walking tracks.
Its most valuable feature was its ability to detemine aerobic fitness (VO2) levels to a high degree of accuracy, but simply attaching the heart rate monitor and resting for 5 mins, while it did some sophisticated analysis. Reading the literature shows that the readings it provided closely correlated with those measured by highly sophisticated laboratory testing equipment.
Over the year, my fitness level, as measured by my Polar watch, went from 46 to 52 (VO2 ml/kg/min) which meant that I had improved from that of an elite 50-59 year old to that of an elite 20-29 year old. Great positive reinforcement!
The training sessions and the pain had all been worthwhile!
WARNING: Try to make the speed at which you are walking as realistic as possible (3-5 kph) by gradually increasing the weight you are carrying as you get fitter. Walking at too high a speed produces unnnatural leg and arm actions which can lead to soreness and don’t really help your fitness. I monitored my speed using Walkmeter and whenever it got too high or plateaued I added some more weight.
Eight additional fitness posts available in this blog
This article by Bush Walker is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.