How to best prepare for Grand Canyon hike in 1 month?

[Rhythmatist]

My experience is that hiking down into a canyon will make you more sore than hiking up and out. I think using real stairs instead of a machine might be better and go down as much as up. Start with a weighted pack and add more weight gradually over your workouts until you reach the maximum weight you will be packing. This would also be a good time to break in the boots you will be wearing. Be careful, don't over do it on the trail, and I hope you have a wonderful time.

 

[ranchgirl]

I'll be doing a hike in the Grand Canyon in approximately one month. We'll be hiking in on a Saturday, and out on a Tuesday, as of now.

This will be my first time doing a hike of this intensity, but I have hiked quite a bit. I will be with a group of experience hikers, who have hiked in the Grand Canyon before.

What I need is a fitness plan to make sure that I can make it in and out of the Canyon on my own! I have access to a Rec Center as well as in house elliptical machines.

Currently, I'm not in the great shape, but not in bad shape either. I live on a college campus, and I don't have a car, and our buildings don't have reliable elevators, so I walk/bike everywhere, and use the stairs in all buildings. Calculated roughly, I walk up/down about 60 plus flights of stairs in a normal week.

So, if you don't mind, can I get your suggestions for a good exercise program? And don't forget we've got lots of snow and ice here, so outdoor workouts aren't always an option.
Thanks!