Get Fit for Hillwalking.
Go hill walking.
Go a bit further before stopping for a ‘breather’ each time you go out.
Do it regularly – weekly if possible!
When climbing a hill, do not look up to the top – instead, watch each step you make and you will be surprised at how quickly you will reach the summit! Also as the ascent steepens, shorten the length of each step (to as much as barely a ‘shuffle’ if necessary). This tactic will reduce the effort you need to make and you will be able to go further without needing to stop for a ‘breather’. You will be quicker to the top as a result. When you need a ‘breather’, try not to stop immediately if possible. Set a new ‘goal’ a bit further on – a tree, rock or some other feature. You will build up your stamina faster this way. Another tip for steep ascents – short zig zags will help to reduce the gradient!
For improving stamina even more – try circa 60 mins every day and include as steep a hill as possible. For example, climb the c. 155 steps, two at a time, up to the old watch tower on Dalkey hill from the upper quarry without stopping. Then do a circuit through the car park and climb the steps, two at a time, for a second time! Maybe even a third time! It may be painful – but it works! To build-up to ‘without stopping’, start with ‘one-step-at-a-time’ and extend your ‘breather’ stops each time you do it.
Aerobic fitness – inhale AND exhale through your nose as much as possible, particularly when paused to catch breath. This will maximise the intake of oxygen and is a great way to expand the use of your lungs.
Your guide, David Crawford, will arrange and grade walks to suit each participant’s level of fitness – gentle hills to start with! The walks will range from 2.5 to 4.5 hours. The distance walked is neither important nor relevant at the early stage of experience.
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