"Mountain hiking is a total-body experience, so leave no rock untrod in preparing for an adventure that Coloradans have in enviable proximity. The basic areas for getting in shape include cardiovascular, strength and flexibility training. But the best way to train for the hike is to hike. "

"Mark DiMartino, an REI supervisor who is an avid climber, recommends beginners take eight weeks and well-conditioned or experienced hikers spend "

""Ascending from 5,000 feet to 14,000 feet in one day is dangerous," DiMartino says. "If you are not used to hiking, do several weeks of long day hikes at lower altitudes," he says, noting that many trailheads are accessible along Colorado 93 between Golden and Boulder. "

""It is important to adjust to the altitude gradually as well as get a feel for how much water and food you will need," DiMartino says. "This is also a good time to break in new shoes and try out gear." An experienced hiker may be OK venturing out in early spring, but the novice should wait until mid-to-late June so that the snow is gone and the weather is better. "

"Also, there is no shame in turning back if the weather turns or you feel ill. Training is also no guarantee of how your body will respond or react at high altitudes. "

"Training at low altitude: On the days when you are not doing training hikes, work out with weights, stretch or do yoga, and get additional cardiovascular exercise. "

"Strength training: Exercise is necessary because the muscles - particularly those of the legs and core - are used extensively on the trip up. (The joints of the knees and hips get the workout on the trip down.) Circuit training, with emphasis on legs, calves, ankles and core muscles, is helpful. "

""Include strength training for the opposing muscle groups - and don't only work the muscles that you can see, as that can lead to muscle imbalances and eventually injury," says Courtenay Schurman, a strength and conditioning specialist in Seattle who trans climbers at Body Results Inc. (bodyresults.com). "

"Cardiovascular: Both aerobic ("the presence of oxygen," where there is sufficient supply to metabolize carbohydrate energy sources) and anaerobic ("without oxygen," where exercise is so intense that exhaustion ensues after about 2 minutes because the body cannot metabolize enough fuel to sustain the activity any longer) training will be necessary. "

"Don't expect to tackle hills nonstop. There will be times where the hike progresses smoothly for 20-30 minutes before a break is necessary, along with periods when more frequent breaks occur - especially as the trails get steeper and the altitude gets higher. "

"Remember that you will be carrying a pack that could weigh anywhere from 12 to 20 pounds. Whenever possible, add weight to your cardiovascular workouts as an added training component. "

""Power walking," where you vigorously use your arms and maintain a faster gait with the legs, is beneficial. Swimming, cycling and jogging are also recommended. "

"Suggested equipment: A vest weighted with 4 to 6 pounds in the pockets is a good place to start (walkvest.com). "

"Flexibility: A good stretching program should be practiced daily. Yoga and Pilates classes can
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