We live in one of the most spectacular parts of the world here in Grand County. And now that the snow is melting after a fabulous winter sports season, it’s time to prepare for all warm weather outdoor activities on our doorstep.
Mountain hiking is one of many excellent outdoor activities that offer us beautiful vistas, vistas, and fresh air, and can be an effective form of cardiovascular and muscular endurance training that improves endurance and burns calories. However, during the fine weather months, it is imperative to continue your regular exercise regimen to stay healthy no matter what time of year we are working.
This week you should add the following exercise modalities and exercises to your macro program to improve your hiking performance. As always, before starting any exercise program, please consult your doctor.
• All forms of cardiovascular exercise such as walking, running, cycling, and swimming improve the endurance required for successful hiking. However, cycling and swimming are generally non-weight-bearing forms of cardiovascular exercise. Since weight-loaded cardiovascular exercises such as walking or running on a treadmill (a 3% incline is recommended) or climbing stairs (see below for specific guidelines on climbing stairs) require more accurately simulating the endurance and muscle strength / endurance of hiking, these activities should be included be.
• Climbing stairs improves cardiovascular endurance and dynamically prepares the legs and nose for the core of the toes to achieve the total body strength required for hiking. First climb for one to three minutes with a staircase, stair climber or step platform and work your way up to 15 to 60 minutes without interruption one to three times a week. Also incorporate high-intensity interval training (HIIT) to improve your explosive power and catapult you quickly and efficiently into these steep inclines. And if you want to simulate hiking with a backpack more precisely, then train with one too. Start with five pounds in the pack and work your way up to the relevant weight gain that you will be packing.
• Whole-body functional training includes multi-muscle and compound exercises to move the body through complete and complete ranges of motion, such as: B. Squats, alternating squats with overhead presses with a medicine ball, a body bar or a kettle bell. Both stationary and traveling lunges performed through all three planes of motion (sagittal-right / left; frontal-anterior / posterior and transverse – add torso and hip rotation as you turn).
• Additionally, add full body extensions that require you to crouch, then press down on the balls of your feet as you push the load over your head. Wood chips to make sure you twist your hips inside and out. Pull-ups / pushups and variations of each should be an integral part of your program.
• Consider one leg deadlifts and squats with kettlebells, which are great for core lower body and nose to toe exercises, and combine these with intervals of shuffle / bounce exercises with a medicine ball or slamball, which is also the one mentioned earlier Force component responds.
• Train on unstable surfaces such as BOSU balance trainers, strongboards, wobble boards, etc. to simulate the unstable / uneven terrain.
• Performing squats, climbers, and hanging leg raises, emphasizing the core from nose to toe.
• Remember to do myofascial release techniques right after your hike before your hike and then do your stretch / flexibility segment.
Jackie Wright is the owner / manager of Mountain Life Fitness in Granby. She can be reached on her website at http://www.mtnlifefitness.com and her email address at jackie@mtnlifefitness.com.
