Strength training for hiking

Not only do you need strong legs for Hiking but you also need a strong core to keep you injury free and able to carry load easily. As you train your cardiovascular system with your walking to build your stamina, you can also begin regular strength training as well.

Squats are a great exercise that can be done with or without weights. Place your feet shoulder width apart, extend your arms and slowly squat down until your thighs are parallel to the floor. Now slowly return to a standing position. Start off slowly and perform 10 squats 2 times (2 sets) every other day. Build up to 20 squats (adding 2 per week) up to 3 sets, every other day.

Your back and core muscles also need to be trained for hiking efficiency and power. Try the plank exercise for core strengthening. In the push-up position, on your hands and toes, hold your body parallel to the floor for 20 seconds to begin, and work up to 1 minute holds (adding 10 seconds per week) every other day.

For your back, begin back extension exercises: lying face down on the floor, place the hands on the side of your head, contract the abs and lift the torso and arms together up off the floor. Lower and repeat for 1-3 sets of 10 to 15 reps total.

Let me know how your training is going? Let's connect at info@gaiaadventures.com.


UPCOMING EVENTS:
Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. Join me on a 2 hours hike, suitable for all fitness levels and ages, in this beautiful coastal forest. Cost is $7 for you or bring a friend and each pay $5 each. You get a warm-up, 3 strength moves and stretches to help you hike stronger, with an experienced and qualified personal trainer and guide. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).

Boot camp class: for Nice and Friendly People: starting Thursday May 19, 6:00pm to 7:00pm False Creek park. Try this outdoors class that is geared for less impact and less strain, but delivers great gains. Classes run weekly during the summer. Register for 4 classes, only $50 (includes taxes) special introductory price, valid over 60 days period. Call or email today (max 12).


Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life