flatlander desires to climb vocano. what are some good exercises to prepare for a long uphill climb?

Stairs

Running. Increases stamina and fitness. You could try walking to work instead of getting the bus. You should really give more details. The name of the volcano, where it is, what kind of climbing you will be doing. Will you be rock climbing or is it just a hike.

try matching the conditions as much as you can in your exercise. if its gonna be at high altitude (which means about 7,000 above where you live) then try and aclimate yourself before you go. If its gonna be rough terrain/ no tail then just go out into the country and start to backpack or jsut hike. THe more exact you can train for the conditions, the better the results will be.

You do not need to do ur training at the same elevation, climbing stairs or hiking around home will be OK for training. But u may want to spend a couple of days at higher elevation just before u start. Aclimating to higher elevations goes away very quickly, so spending the previous weekend at higher elevations wo not help.

l would suggest that while doing ur training to wear a pack with more weight than u will be carrying. Most people have more trouble carrying the weight than they do with the altitude. When hiking a long uphill route, practice the ''rest step'' - take a few steps & then rest for a moment with ur leg straight. This takes ur weight off ur muscles & allows them to rest. Then take a few more steps & rest the other leg.

Just work on ur cardio & u should be fine!

Good Luck