AboutScott Demaree Expertise I can answer questions about training, physiology, nutrition, technique, equipment and injury prevention. My background is not medical, so I will not be able to answer detailed questions about injury treatment. However, during 30 years of endurance exercise I have had a few injuries so I feel qualified to talk about things that have worked for me and others.
Experience I have been a long distance runner since 1978 and took up racewalking in 1982. More recently, I have worked as a certified personal trainer helping people with a wide range of exercise needs. Last year, I coached several people to successfully finish the Breast Cancer 3-Day Walk in Dallas (60 miles in three days).
Organizations American College of Sports Medicine, American Council on Exercise, National Science Teachers Association
Publications Journal articles associated with my graduate work with me as the primary author were published in the Journal of Nutrition, Acta Physiologica Scandanavica. Additionally, I co-authored the chapter on exercise metabolism in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Edition. Finally. I co-authored a book for beginning marathon runners (Marathoning 101).
Education/Credentials I have recent Master's degrees in Exercise Science from Wichita State University and Nutrition from Texas A&M University.
Awards and Honors I won national championships in the 1986 100-Kilometer Racewalk and the 1989 24-Hour Run.
Expert: Scott Demaree Date: 2/7/2008 Subject: Walking/Hiking In The Alps (Germany, Austria & Italy)
Question I am a 54-year old female, 5'7" tall, originally weighing 159 pounds. I started Weight Watchers 1/29/08 and have lost 5 1/2 pounds the first week. I have just started walking for exercise (6/10 of mile in 15 minutes; 8/10 of mile in 20 minutes) and beginning stair climbing (just a few minutes).
My brother has suddenly proposed that I accompany him and his children for an inn and hut hiking adventure in Germany, Austria and Italy in the Alps. This would be with guides and each hiker would have to carry a backpack with about 15-20 pounds. Daily hikes range from 4 miles to as much as 12 miles with stops for breaks, lunch, photos, etc.
Elevation gain ranges from 400 feet in a given day to 2800 feet. The trip is rated as "challenging". The entire trip involves about 8 days of hiking. At times, cable cars or buses will advance hikers to the next area which will allow respite in addition to lunch and photo breaks.
If I devote myself to my Weight Watchers program and a program of walking, stair-climbing, and other exercises, do you think this is doable for a mid-July 2008 Alps trip? If so, could you recommend a schedule of walking that would help prepare me for the walking/hiking in July?
Thanks for any help you may offer.
Margaret
Answer With 23 weeks to work with, it is certainly possible. But please don't try to lose more than 1.5 pounds per week. This will get you to 125 lbs by mid-July. I don't know your athletic background, but you will definitely have to be well-conditioned to enjoy the hikes you describe. I'm a little concerned with your walking times as an indicator of low fitness levels.
This is not the place to detail an exercise schedule. All I can do is recommend that gradually and carefully over 23 weeks, you increase your mileage and speed from where you are, to being able to comfortably walk 4 miles every day in about 65 minutes. Additional time on the stair climber will help you get ready for the ups and downs of the hike. You also need some resistance exercise for your legs and upper body to get you ready for carrying the backpack.
Be optimistic. While self-discipline will be key, all of these exercise requirements will get easier as you lose weight.
