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Show BODY LANGUAGE Shape Up For Hiking Quadriceps Stretch Lying on your side, hold your top ankle behind you. Then slowly roll onto your stomach holding that same ankle. Repeat with the other leg. By Abi Wright tah has great summertime hiking. But before you climb the Pfieferhorn, you'd better get in shape. It will be a lot more fun if you do. Hamstring Stretch Lying on your‘back, walk your hands up one leg, until it is overhead: Walk your hands towards your sock line. Hold. Repeat with other leg. Cardiovascular Endurance The great thing about cardio training for hiking is that hiking, itself, will do the training. You can begin with going on short hikes and gradually increasing the length of your hikes as you gain more cardiovascular endurance. If you are completely out of condition and still want to hike, start out by walking or using a Stairmaster at the gym. Walk for 2030 minutes to start. When you are comfortable with that much, increase your time by ] )-15 minutes. Strength Training Again, hiking by itself will make you stronger. If you want to add some leg strength exercises, remember to add an exercise that uses all the leg muscles, like squats or leg ‘presses. Be careful not to overdevelop one set of - leg muscles. Maintain a balanced musculature. Flexibility Maintaining a good range of motion Hamstring Stretch. I-T Band Stretch your good joints is essential for hiking. Having flexibility will also help to prevent injury. If your muscles and ligaments are flexible and you slip and fall, you are much less likely to have a muscle tear injury. And if your range of motion is good, your muscles and joints will stay aligned without pulling things out of place. While lying on your back, put your right ankle on your left knee and gently lift your knee toward your chest. Hold. Repeat, switching legs. Hip Fexor Stretch Go down on one knee with the other leg LT band stretch. in front of you bent at a right angle. Gently press your pelvis and hips forward. Repeat by switching legs. Calf Stretch Stand on a platform or stair. While keeping one foot fully planted on the stair, move the other back so that only the ball is resting on the elevated surface. Drop the heel of the second foot slowly. Repeat by switching feet. Low Back Stretch Getting Ready to Stretch * make sure you are warmed up * wear comfortable clothing ® stretch before and after the hike ° never bounce while stretching ® hold each stretch for at least 20-30 seconds Start on your hands and knees with your back in a neutral position. Arch your back up toward the ceiling. Hold. Then relax back to a neutral position. Repeat. Quadriceps stretch. in Remember that stretching should always feel comfortable. Don't ever stretch to the point of discomfort. @ always told you NOT to ride tn traffic. — ss your bike Thanks to our racks, you can lug your bike wherever your adventuresome heart takes you. And with a 23-ton bus attached, cars will think twice about cutting you off. (Big sigh of relief from your mom.) Certification for use is no'longer required, however safety video can be viewed at the Transportation Information Center (596-0337). Call BUS-INFO for details. : ‘ BUS-INFO Salt Lake County ® 375-INFO Utah County « 621-INFO Weber County ® 734.2901 Box Elder County |