Hunting, skiing, backpacking and mountaineering—Montana offers a world of adventure for outdoor enthusiasts. Unfortunately, injury and even heart attacks are not uncommon for those who aren’t prepared for the rigors of the backcountry. During this workshop, we’ll talk about sport-specific exercise and training to help you be a fit hunter, skier, or backpacker, whether trekking through the backcountry or hauling a prize trophy.

1. Backcountry Fitness
Neal Andrews, Cristin Stokes & Eric Tangedahl
MUS Wellness

2. Backcountry Fitness Objectives
 Hunting, skiing, backpacking and mountaineering—
Montana offers a world of adventure for outdoor
enthusiasts. Unfortunately, injury and even heart attacks
are not uncommon for those who aren’t prepared for
the rigors of the backcountry. During this workshop, we’ll
talk about sport-specific exercise and training to help
you be a fit hunter, skier, or backpacker, whether
trekking through the backcountry or hauling a prize
trophy.

3. Backcountry Activities/Sports
 Hiking/Trekking/Backpacking/Camping
 Hunting
 Skiing
 Snowshoeing
 Mountaineering

4. • Other Risks
• Back injury
• Muscle Strain
• Sprains
• Falls
• Dehydration
• Hypothermia
• The Up Side
• Improved
Performance
• More Functional
• Higher Stamina
• Decreased
Health Risks

5. You get what you train for!
Law of Specificity
Backcountry activities put unique stresses on the body
and mind.
The Backcountry can present a variety of unique
situations.
Recreating in the backcountry requires a blend of
strength and stamina, therefore, a blend of
functional, sport-specific cardiovascular and
resistance training is necessary for peak performance.

6. Specific demands for the Backcountry
 Mobility: ability to traverse many types of terrain
 Attain by movement, stretching, yoga, etc.
 Strength: ability to haul heavy loads including equipment and
game
 Attain by resistance exercise
 Stamina: ability to cover long distances, and deal with
changes in elevation
 Attain by cardiovascular exercise
Backcountry enthusiasts are athletes!

7. Strength
 Lower Body:
 Deadlifts, Squats, Lunges, Step Ups
 Upper Body:
 Pushups, Rows, Pulldowns, Bench and
Overhead Presses
 Core:
 Planks, Bridges, Cobras, Chops
 Implements: Body Weight, Medicine Balls,
Dumbbells, Barbells, Kettlebells, resistance
bands, cable machines, etc.

8. Stamina
 Cardiovascular exercise, sport specific:
 Hiking
 Uphill walking (real or treadmill)
 Stairs (real or stair machine)
 Bicycling
 Swimming (full body, low impact)
 Row machine
 Trail running
 High Intensity Interval Training (HIIT)
 Periods of work & rest (time or distance)
 Works anaerobic capacity
 Trains heart for high intensity situations

9. Other Challenges
 Adrenaline
 HR, BP, Ventilation sudden increases
 Altitude
Increased O2 demand, more stress on Cardiovascular
System
 Changes in temperature & weather

10. Nutrition Considerations
 High calorie expenditure
 3,000-4,000+ calories/day depending on terrain, pack weight, etc.
 Increased hydration needs
 Adequate water + water filter, purifying tablets
 Fuel up with mix of carbohydrates, fats, and protein
 Lightweight, calorie-dense, tasty, non-perishable, easy to prepare
 www.wildernesscooking.com

11. Nutrition Considerations
 Carbohydrates – ready source of energy
 Easy, portable options
 Dried fruit/fruit leathers
 Raisins, craisins, blueberries, bananas, mangos, pineapple
 Granola bars
 Sports bars (Clif, Lara, Zing, Fruitition,Pure)
 Whole grain pretzels & crackers
 Carnation Instant Breakfast or other powdered beverages
 Sports drinks
 Freeze-dried dinners w/grains
 Rice, pasta, etc.
 Instant soups
 Fig bars
 Cereal

12. Nutrition Considerations
Fats – extended source of energy
 Nuts
 Seeds
 Trail mix
 Almond or peanut butter single packs

13. Nutrition Considerations
 Protein – energy + muscle maintenance/recovery
 Tuna or salmon small cans or foil packets
 Dehydrated eggs
 Jerky
 Powdered milk
 Protein powder
 Bars (Omni, Kind Protein, Power, ProBar)
 Freeze-dried dinners

14. Nutrition Considerations
Effects of altitude
Less oxygen available for fat metabolism
Increased use of carbohydrate
May blunt feelings of hunger
Stick to a meal/snack schedule
Increased risk of dehydration

15. Follow Along!
 montanamovesandmeals.com
 wellness@montana.edu
 @montanamoves @montanameals