| Is Your Body Ready for the Trails? |
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| Written by Diet Detective Editorial Staff | |
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Prepare to last longer and stronger on the hiking trail with two simple
moves for your legs and lower back - the simplest and smartest way to
get your muscles ready for trail hiking. If you're looking for a way to add some intensity to your walking workout, there's nothing more exhilarating than taking it to the trails. Roaming in the wild with little more than a pack and your private thoughts can be the ultimate Zen experience. To ensure that your body can keep up with your soul, you need a combination of strong legs and a resilient lower back. The simplest and smartest way to get your muscles ready for what's in store is by putting on a weighted backpack and performing a few leg and back exercises. Here are two exercises that'll do the trick: Pack Step (works your legs, calves and lower back, while improving your balance and coordination): Load up your backpack with the same amount of weight you normally carry during a hike, and strap it on. Standing at the foot of a staircase, keep your abdominals tight as you step onto the bottom stair with your left foot and raise your right knee to hip height. Without letting your right foot touch the step, lower it back down to the floor and then step off the stair with your left foot. Repeat with opposite leg. This equals on repetition. Alternate for 30 repetitions. (When this becomes less challenging, try stepping up two stairs at a time. Repeat the exercise for a total of three sets.) Walking Lunge (works your thighs, calves and buttocks, as well as the stabilizing muscles along the outer leg that help provide extra balance): Keeping your backpack on, stand with your feet shoulder-width apart, knees slightly bent. Step forward with your left foot. Place your body weight on that leg, bending your knee slightly; then step forward with your right leg. Keep your head and shoulders facing forward as you go (avoid the temptation to twist toward the side you're leaning into). Continue to walk forward for 30 to 40 steps, pause for 30 seconds. Perform 2 more sets. |
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| Last Updated ( Wednesday, 28 June 2006 ) |
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