The Body – Part 4 Working it

Half Dome – Yosemite Musing
Get or Give permits<HERE>

   When preparing for the Half Dome hike, it is a good idea to get the old body in shape. Your legs are the most important. You will be hiking about 16-miles, PLUS going up/down a mile each way. So, how do you know when you are ready? I can’t tell you – only YOU know. I don’t care what you did last year or in High School …. this is now. OK, can you walk on the flats for 6 hours, then turn around and come back?  Try it. That’s at least what you will be doing to do the HD hike. Whew.  Hike hills then do it again. You cannot over train.
    Since you’re going up over 600 feet at a 45-degree angle to get up the cables, you need to have decent upper body strength. This means lifting weights.

    I suggest triceps and biceps curls with dumbbells or a machine. Your lats and back are also important. As much as you want to use your legs, it’s hard at a 45-degree incline. Start out light then see if you can do 12 reps. If so, add more weight so you can do 8 reps. Then slowly continue to add weight. You will reach a plateau at a certain weight. Do 3 sets of lifting, with a 2-minute rest between. Another tactic is to pyramid: start at a low weight and keep adding increments, but reduce the number of repetitions. Go in about 4 increments of heavier weight for 10 reps, 8 reps, 6 reps then 4 reps. Then take weight off and increase the number of reps again. It’s an inverted pyramid. Alternate aerobics and resistance days. For a real workout, try light weight but do the reps at half time – real slow. Take 1-2 days off, but be diligent. Get serious about 2 months before your hike … like now. Taper down the last week and do nothing the last few days before going to the park. You don’t want to have nay last minute injuries. Make sense??

    I found how how renegade Google ads appear on my site. WordPress tells me that they insert Google ads on all blogs on when non-logged-in users visit them. “This helps keep their free features free.” – nice to let us know!!!  Cost $29 to avoid the stealth ads. Hmmmm

Unrelated thought worth quoting: “All the world was before me and every day was a holiday, so it did not seem important to which of the world’s wildernesses I should first wander.” – John Muir, 1912
*Mr. Half Dome – Rick Deutsch –

2 Responses to “The Body – Part 4 Working it”

  1. Dean Says:

    One other reason for training is that you will enjoy the hike a lot more if you have prepared for it and also you will be more in tune with what your body is telling you as you go.
    So while you might feel a bit tired at the top of Nevada, if you’ve trained, you’ll recognise that with a little rest you’ll be good to go…without that training you might doubt you can go further.

  2. kathy Says:

    One comment to those who are not the image of the gym rat. I did follow the advice of Rick’s book for my Half Dome hike and the month before Half Dome I did Upper Yosemite Falls as a practice hike – with all I would take on Half Dome. At my best, I am a short, middle age, slightly overweight women. I tend to do all of Yosemite’s hikes at the long side of the published time estimate (for example Half Dome is often listed as 10-12 hours or 9-12 hours, and I come it at 12 hours). For me the key to following the advice of physical prep, water, food etc is 1. I can complete the hike and 2. I was not sore the next day as I would have expect to be. It means that I enjoy the whole experience awhole lot more. I also know that I don’t need to worry about speed, as long as I get an early start, so I can enjoy the hike itself as well as the end goal.

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