Training for 7 Summits: An Introduction

Getting Ready

No doubt about it, climbing the 8,000 steps in Toronto's seven tallest office towers will be a challenge! The Cambridge Group of Clubs has put together the following information to help you prepare for 7 Summits so that you not only complete the challenge, but feel good about it; both during the event itself and afterwards. Please consult your doctor before beginning this, or any, exercise program.

Physical Training: Why it's important

Gradually increasing the length and intensity of your physical activity before 7 Summits will help you keep from overstraining (or overtraining) your muscles and joints and avoid injury. Pre-event training will help improve your performance during the event and ensure you can still get up and walk around the next day!

A good training program should include cardiovascular, strength training, flexibility activities and one complete rest day (with no training activities) each week. Key muscle groups to focus on during your training for this challenge include abdominals, back, quadriceps (thigh muscles) and hamstrings (the back of your legs).

And Don't Forget...

A few other things to keep in mind as you prepare for 7 Summits:

Sleep
Remember the average adult needs 8 hours of sleep each night - this is when your body repairs muscle tissue, something that is important for all Summiteers!

Eating
Be sure to choose a healthy variety of foods from the four food groups: whole-grain products, vegetables and fruit, lower-fat milk products, and lower-fat meat and alternatives. Carbohydrates and healthy fats provide fuel for your muscles during exercise, while protein plays an important role in muscle repair and growth. To help your muscles recover, it's a good idea to eat a meal that combines both carbohydrates and protein within 1 to 2 hours of your exercise session.

Water
The presence of water in your body ensures that you can safely sustain physical activity. Sip water during moderate exercise and be sure to replenish your body with plenty of fluids after a hard workout.

Support
Create a social support network by telling your friends, family and colleagues about what you're doing. Having people to share your triumphs and challenges with will help you stay motivated and on track.

Please click here for exercise guidelines

Please click here for a recommended training program