“Am I Fit Enough for This Hiking Tour?”
By guest contributor Andrew Stowe of Andrew Stowe Fitness LLC
Before delving into the specifics of each fitness level, let’s recognize that fitness is about honesty, change and growth. As you evaluate your fitness according to the five levels below, accept where your fitness is today.
If it is not at a point where you feel comfortable embarking on an Athara Adventure just yet, recognize that with consistent dedication to a fitness program or routine intended for distance hiking, you will notice improvements to your fitness within a matter of weeks. If you have been wanting to improve your fitness, but haven’t quite found the motivation, perhaps the clear timeline and goal setting of a booked Athara Adventure is precisely what is needed.
We like to say, “train hard; hike easy.” Aim to be fitter than the level needed for your tour, and you will be rewarded many times over with increased energy and capacity to enjoy your adventure.
Please note: while some pre-existing injuries or ailments will have no impact on your ability to take part in an Athara tour, please consult a medical professional prior to signing up for an adventure if you have any pre-existing conditions that may impact your or another participants’ safety or enjoyment of a tour.
Fitness Self-Assessment
Hiking Tour / Level 1
You walk at least twice weekly for at least 30 minutes and have consistently for the last 4 – 6 weeks. Some of your walks include gentle, rolling sections of incline. You can walk steadily and consistently without stopping to rest. You feel no sharp pain or discomfort in your joints during or after walks. Walking does not leave you feeling out of breath or exhausted.
Quick Level 1 at-home fitness test from a certified personal trainer:
If there is any reason why this test is not a good idea for your body or your health, PLEASE do not perform this test without the guidance of a medical or fitness professional.
Fill 2 x 1-liter bottles with water and put them in a small backpack or day pack. Walk up and down a flight of stairs 20 times, steadily without rushing, and try to stop and rest as few times as possible. After the 20th ascent and descent, evaluate your rate of perceived exertion (RPE). On a scale of 1 – 10, with 1 being very easy, and 10 being extremely difficult, how would you score your experience of climbing the stairs? If your score is between 1 – 5: you can safely embark on a Level 1 Athara Adventures tour. If your score is between 6 – 10: be sure to schedule at least 4 – 6 weeks of training in advance of your Level 1 tour.
Hiking Tour / Level 2
You are an active person. You walk or jog a minimum of 2 – 3 times weekly, for 30 – 60 minutes each, and have been doing so for some time (or your allows you to move for a significant portion of the day). Your walks typically incorporate some hills. You may only have a chance to do long hikes once a month, but enjoy them when you do. You engage in strength training, such as a strength-based class at a gym, or at a minimum, perform core and bodyweight exercises at home. You may also incorporate an alternative type of exercise into your routine as time allows, such as swimming or cycling. You feel no sharp pain or discomfort in your joints during or after exercise. Your workouts do not leave you feeling exhausted. If you feel that this describes your level of fitness, you may be ready for an Athara Adventures Level 2 tour.
Quick Level 2 at-home fitness test from a certified personal trainer:
If there is any reason why this test is not a good idea for your body or your health, PLEASE do not perform this test without the guidance of a medical or fitness professional.
Fill 4 x 1-liter water bottles with water and put them in a backpack or day pack. Walk up and down a flight of stairs 20 – 30 times, steadily without rushing, and try to stop and rest as few times as possible. After the last ascent and descent, evaluate your RPE. On a scale of 1 – 10, with 1 being very easy, and 10 being extremely difficult, how would you score your experience of climbing the stairs? If your score is between 1 – 5: you are ready for a Level 2 tour. If your score is between 6 – 10, be sure to schedule at least 6 weeks of training in advance of your Level 2 tour.
Hiking Tour / Level 3
You are an active person. You walk, hike, or run a minimum of 3 – 4 times weekly, for an average of 30 – 60 minutes each, with at least one outing each week lasting for 1 – 3 hours. You love moving and challenging your body, and you consider yourself a hiker or runner (or your job has you on your feet and moving all day, 5 days a week). You seek out hills, steep routes, or mountains for some of your runs or hikes each week. You enjoy the outdoors, have camped or done backpacking trips, and may be familiar with the gear required for overnight trips. You strength train at least twice weekly. You may also balance your weekly routine with 2 – 3 low-impact recovery activities like swimming, cycling, and yoga. You are relatively injury-free, and your heart and lungs are well conditioned. If you feel that this describes your level of fitness, you are ready for an Athara Adventures Level 3 tour.
Quick Level 3 at-home fitness test from a certified personal trainer:
If there is any reason why this test is not a good idea for your body or your health, PLEASE do not perform this test without the guidance of a medical or fitness professional.
Fill a medium hiking pack with gear or heavy objects (books, water bottles, dumbbells, etc.) until it weighs 15 – 18 lbs. Walk up and down a flight of stairs 30 times, steadily without rushing, and try to stop and rest as few times as possible. After the last ascent and descent, evaluate your RPE. On a scale of 1 – 10, with 1 being very easy, and 10 being extremely difficult, how would you score your experience of climbing the stairs? If your score is between 1 – 5: you are ready for a Level 3 tour. If your score is between 6 – 10: be sure to schedule at least 8 – 12 weeks of training in advance of your Level 3 tour.
Hiking Tour / Levels 4 & 5
You are a highly active person. Four or five times weekly, you spend at least an hour engaged in highly physical activity. You run or trail run for multiple hours at a time. You practice full-body strength training sessions 2 – 3 times weekly with compound lifts. It is likely that you regularly hike or climb in a mountainous setting and have experience with multi-day backpacking adventures. You know your body and also engage in active recovery such as yoga. You are comfortable with the gear required for multi-day hiking and backpacking excursions. If you feel that this describes your level of fitness, you may be ready for an Athara Adventures Level 4 or 5 tour.
Please note: for Level 5 tours, some sections of the route may involve technical mountaineering skills and ropes, and / or hiking at high altitude. For this type of tour, in addition to physical fitness and readiness, mental and skills training are critical. Regimens for preparing the body for high-altitude activity, and basic mountaineering skills should be considered when considering a Level 5 tour.
Quick Level 4 and Level 5 at-home fitness test from a certified personal trainer:
If there is any reason why this test is not a good idea for your body or your health, PLEASE do not perform this test without the guidance of a medical or fitness professional.
Take a large hiking pack and fill it with gear or heavy objects (books, water bottles, dumbbells, etc.) until it weighs 18 – 23 lbs. for Level 4; or 23 – 30 lbs. for Level 5. Walk up and down a flight of stairs 30 – 40 times for Level 4, or 50 times for Level 5, steadily without rushing, trying to stop and rest as few times as possible. After the last ascent and descent, evaluate your RPE. On a scale of 1 – 10, with 1 being very easy, and 10 being extremely difficult, how would you score your experience of climbing the stairs? If your score is between 1 – 5: you may be ready for a Level 4 or 5 tour. If your score is between 6 – 10: be sure to schedule at least 12 – 16 weeks of training for Level 4, or 16+ weeks for Level 5.
In conclusion:
All bodies are different, and precisely determining your fitness level can be challenging. If you have doubts about your fitness or your ability to safely achieve an Athara Adventures tour, please consult a certified personal trainer or medical professional before booking a trip.
About / Andrew Stowe
Andrew Stowe is a Certified Personal Trainer (CPT) through the National Strength and Conditioning Association (NSCA); Certified Swim Instructor through USA Masters Swimming (USMS); and a Certified Spartan Group Fitness Coach through Spartan SGX and Spartan Race, Inc. He has been helping clients successfully reach their fitness goals through online, in-person, and small-group training since 2020. Andrew loves long days outside and when he’s not working with clients, he can usually be found hiking and running with his dog Koa or training for his next Spartan endurance race or epic fitness adventure.
Want to learn about customized training plans or sign up for a free 30-minute fitness consultation with Andrew? You can find all the info and contact Andrew through his website: andrewstowefitness.com/ ; or book a free online consultation over Zoom here: calendly.com/andrewstowefitness/30min. See you on the trail!
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