I have just finished walking the
Camino Frances for the second time. Like last year when I had finished, I am now super fit. At least, my legs are so strong. I love being able to walk up steep hills effortlessly. However, last year, over time, I gradually lost that fitness and by the time I started walking the Camino again this year it was like starting from scratch. I did try to keep up a walking routine throughout the year but I suppose like most people, I find it hard to find enough time to go for long walks - except perhaps on the occasional weekend. Does anyone have any suggestions as to how to keep up this level of fitness - or what a minimum level of walking might be to stay in shape? I was thinking about a daily run perhaps.
The level of fitness one enjoys after something like a Camino, or a long backpacking thru-hike, or military basic training, etc, can be maintained. However, the amount of time and effort makes it difficult to do for those of us that do not compete in sports on a regular basis.
The good news is that if the goal is to stay reasonably fit, and with the ability to quickly get back into 'Camino' shape, the time needed to do so is easy to fit into our regular lives. An hour, every other day, is all that is required. Here are some basic examples of what I do. When I get ready for backpacking season or Camino, I will step up the frequency of an exercise session (5 days rather than 3 days per week), and increase the overall effort, rather than simply maintaining my standard level of fitness.
As to training, their are really two main parts to focus on:
1. Cardiovascular fitness.
2. Muscle strengthening.
Cardiovascular fitness is the ability for your heart and lungs to supply oxygenated blood to your muscles during exercise under load, and your muscles ability to use that oxygen efficiently so they can produce energy.
Exercises should be used which will allow you to hit a target heart rate zone, over a for a period of time during exercising, which provides the needed aerobic effort for conditioning. This is a website which will help you calculate what your target heart rate zones will be.
https://www.lifespanfitness.com/fitness/resources/target-heart-rate-calculator
Treadmills at incline, running, walking at a faster than normal pace, walking up hills, rowing machines, HIIT (High Intensity Interval Training) workouts, riding a bicycle at a faster than normal pace, swimming, etc. are all examples of effective aerobic exercises when used to achieve target heart rates.
Keep in mind that as your fitness level improves, it will take a more sustained effort to hit the same heart rate zones. That is why using target zones is so effective. They don't change relative to fitness level. Someone extremely out of shape does not exercise as hard as someone who is extremely fit to reach their target.
Muscle strength is a function of how much maximum force your muscles can exert against resistance. Exercises for strength will
also provide a temporary aerobic effect, but the main goal is to increase your capability to function while under resistance.
Think about having to lift the weight of your body, with a pack, with each step going up the Pyrenees. Or being able to lift and carry a load. Or the constant resistance of your body weight and pack to your shoulders and to the 'core' muscles in your back and abdomen.
Some basic strengthening exercises for home include push-ups, lunges, squats and planks. A google search will show you the way to do these exercises.
Other conditioning issues involve things like ankles, feet, and flexibility. Do a search on this forum for posts about exercises to help prevent shin splints and to help prevent plantars fasciitis.