In order to see you fully prepared for this trip, we would like to see you also working on your physical fitness. Physical fitness includes aerobic exercise, strength training, and flexibility. AIM recommends that all participants work to maintain or attain their ideal weight and to be at a level of physical fitness that would enable them to carry a 40 pound pack and to hike a volcano without undue stress. If you are not already doing an exercise program, we suggest that you begin a program of walking or jogging or other aerobic exercise. A simple program that has worked for other racers is to begin carrying your back pack now on daily walks while gradually increasing the load in the pack. If you are not already exercising regularly, please begin a fitness program in consultation with your physician.
Some suggested measures of good physical fitness:
- Possess the ability to carry a back pack weighted at 40 lbs up 50 stairs and have a resting heart rate after 2 minute of <120 beats per minute or
- OR run three miles within 30 minutes
- OR carry a backpack weighted at 40 pounds at a brisk walking pace of 3 mph for 30 minutes within your training heart rate – determined by the formula: [(220 – age) X 50%] = ____ beats per minute
- And a resting heart rate of no greater than 120 after two minutes.
