1. Variety is the Spice of the Backpacking Life
Just like the competitive athlete, backpackers need to train for backpacking. It's not enough to be in shape. Backpacking is a strenuous sport that makes demands on back, abdominal and leg muscles. Design a varied exercise program to work all your muscles and keep you interested. Different types of physical activity work different muscles in different ways. An exercise routine that includes both indoor and outdoor activities gives you options to work indoors when a thunderstorm rages on outside or allows you to do your workout outdoors when you can't face the treadmill another day. Make certain that any exercise program includes stretching. Proper stretching increases muscle flexibility, which reduces the chance of injury during exercise or backpacking. Backpackers should get a medical checkup to stay on top of any health problems. Medical care is hard to find in the backcountry.
2. Take Your Exercise Routine to the gym
A great place to get in shape for backpacking is a gym. Machine workouts provide cardio exercise while working specific muscle groups. For example, rowing machines work abs, back and leg muscles. Take advantage of other machines, including treadmills, stationary bicycles and stair machines. Some elliptical machines also allow you to input a variable hiking program similar to hiking in the mountains. Don't forget weight machines and free weights to increase muscle strength.
3. See the Great Outdoors
The variety of machines in a gym or the convenience of a home treadmill can occasionally lead to boredom. Take advantage of nice days by exercising outdoors. Try bicycling, jogging or rowing in a real boat. Strap on weights and take a brisk walk. Engaging in exercise that produces actual physical movement and a change of scenery beats staring at the gym wall or TV. Outdoor fitness also helps you out of an exercise rut as you realize that your efforts will soon take you to a backpacking trail.
4. Get in Shape With Hiking
No matter how much you exercise on paved roads, it's not the same as backpacking on a trail. Add weekly hiking with a backpack into your workout. Pack a backpack with the same weight you anticipate carrying on the trail; 40 pounds is a good average. Hike a few miles on a nearby trail if you can. If you have no nearby trails to take advantage of, simulate trails by walking on uneven terrain up and down hills. Each week increase the distance of your hike while continuing with your daily exercise routine. Add five to ten more pounds to your pack and continue with increasingly strenuous hikes. In no time, you'll be ready for the backpacking trail.
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