Carol Seavey Live Well editor | Posted: Thursday, August 20, 2009 12:00 am
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Get in
shape for hiking season with this workout created by James Myers,
director of sports performance at Wind City Sports Performance in
Casper.
Myers
holds a master's degree in clinical exercise physiology and is a
certified strength and conditioning specialist with the National
Strength and Conditioning Association. He designed this workout to
build aerobic power and increase muscular strength needed for
hiking.
The weight
routines build muscle in the legs for climbing steep terrain and in
the core and back for supporting a backpack. When choosing weights,
start light. The last rep or two should be a struggle, but you
should still be able to execute the reps with good form. The
eight-week routine has specific exercises for each day. Weeks four
and eight involve less strenuous exercises, allowing your body time
to recover.
After
completing this eight-week regimen, your muscles should be less
likely to fatigue during a strenuous hike. By building strength and
endurance, you may also be more resistant to
injury.
As with all new exercise
routines, you should consult your physician before starting this
workout regimen.
Day 1
Weeks 1-3 &
5-7
Aerobic Power No. 1
Bike or run
for one minute at 160-180 heartbeats per minute (BPM)
Rest one
minute
Repeat six
times
Rest five
minutes
Repeat entire
series two times
Increase reps
by one each week
Day 2
Weeks 1-3 &
5-7
Weights No. 1
Step-ups 5x5
(Five sets of five reps)
Bench press
5x5
Chest-supported row 5x5
Hanging knee
raises 3x10-20
45-degree
trunk extension 3x15-30
Aerobic Restoration
Incline walking at a 12-15
percent incline for 30 minutes at 120-130 BPM. Increase time by
five minutes each week.
Day 3
Weeks 1-3 &
5-7
Aerobic Power No. 2
Bike or run
for two minutes at 160-180 BPM
Rest one
minute
Repeat five
times
Rest five
minutes
Aerobic Endurance No. 1
Bike or run
for six minutes at 140-160 BPM
Rest one
minute, 48 seconds
Repeat five
times
Day 4
Weeks 1-3 &
5-7
Weights #2
Step-ups with
backpack or weight vest 1x200
Push-ups
1x50
Chin-ups or
inverted rows 1x50
Reverse crunch
for three minutes
Quad opposites
for three minutes on each side
Aerobic Restoration
Incline walking at a 12-15
percent incline for 20 minutes at 120-130 BPM. Increase time by
five minutes each week.
Day 5
Weeks 1-3 &
5-7
Aerobic endurance No. 2
Easy hike on
Casper Mt. Bridal Trail. If you don't have access to an easy hike,
do Aerobic Endurance No. 1 for two series of five reps.
Day 1
Weeks 4 &
8
Aerobic Restoration
Elliptical 30
minutes at 100-110 BPM
Day 2
Weeks 4 &
8
Weights No.
1
Step-ups
2x5
Bench press
2x5
Chest-supported row 5x5
Hanging knee
raise 3x10
45-degree
trunk extension 3x15
Aerobic
Restoration
Incline
walking at a 12 percent incline for 30 minutes at 120-130
BPM.
Day 3
Weeks 4 &
8
Aerobic Restoration
Bike 30
minutes at 130-140 BPM
Day 4
Weeks 4 &
8
Weights #2
Step-ups with
no weight 1x100
Push-ups
1x25
Chin-ups or
inverted rows 1x25
Reverse crunch
for three minutes
Quad opposites
for three minutes on each side
Aerobic Restoration
Incline walking at a 12-15
percent incline for 20 minutes at 120-130 BPM.
Day 5
Weeks 4 &
8
Aerobic Restoration (week 4)
Elliptical 20
minutes at 110-120 BPM
Hike
(week 8)
Complete the
hike on day five of week eight.
Maggie Engels-Myers, of Casper, demonstrates an exercise that could help you to prepare for hiking season. See her demonstrate many of the exercises in this routine with instruction from her husband and workout designer Jamie Myers in an online video at <a href="http://www.livewellwyoming.com">www.livewellwyoming.com</a>. Photo by Dan Cepeda, Casper Star-Tribune.
