Arkansas provides a magnificent landscape for outdoor exercise and activity. Hiking, climbing and biking in the tremendous natural environment can be physically and mentally refreshing.
This week, I have some recommendations for beginning and maintaining a solid outdoor exercise program. In addition, I’ll introduce a cool movement that’s perfect for preparing your body to endure uneven terrain.
Hiking is, for the most part, a seasonal activity in Arkansas. Of course, some trails are accessible year-round; as a former Little Rock resident, I can remember hiking Pinnacle Mountain a dozen weekends per year from May until September. But hiking clubs flee the forest in high summer, when leafed-out trees block the best views and insects are at their peak. Leaf-off in fall allows for weeks of wonderful hiking, before the ice and gloom of winter scare folks back indoors.
But spring brings hikers out again in search of the perfect workout combined with outdoor enjoyment.
The seasonal nature of hiking can be somewhat problematic from an injury standpoint. The uneven surfaces can lead to ankle sprains, falls and intense soreness in the underprepared exerciser. To reduce your risk for injury and maximize your enjoyment of this wonderful activity, I recommend engaging in a short but targeted preparation program.
First, strengthen your legs. This includes the quadriceps, hamstrings and lower leg muscles. The stronger your legs are, the better protected your knees and ankles will be. Hiking on rocky or uneven surfaces means the lower body joints will be challenged with every step you take. Engaging in a solid four- to eight-week strength training program for the lower body is a great way to prepare yourself for the hiking season.
My second key piece of advice is to work progressively into more difficult terrain at a slow pace. Start by walking on surfaces that are relatively flat, which will allow your joints to begin adapting and adjusting to the new stimuli. After a week or two, try some trails with more undulation but still relatively low difficulty in terms of terrain.
This short, one-month phase will give your body the time it needs to adjust to the demands of outdoor exercise.
As long as you’re in the preparation phase, it makes sense to strengthen the core also. The core muscles are critical for maintaining balance and postural support as you traverse various terrains and conditions. Thus it’s important to develop a baseline level of core stability before heading off into the pale blue yonder.
This week’s exercise is aptly named the Swiss Ball Mountain Climber because it mimics the act of climbing, except in a more horizontal position. I think you’ll like it.
Select a medium Swiss ball.
Get into the “up” phase of a pushup with your hands shoulder-width apart on the ball. Your body should be parallel from your feet to upper shoulders.
Begin performing a mountain climber by lifting the right knee until it touches the ball.
Lower the right foot back to the floor, then lift the left knee in the same fashion.
Continue alternating knees for 25 repetitions.
Maintain good abdominal tightness throughout.
The Swiss Ball Mountain Climber will definitely help develop core strength and endurance as you prepare for this exciting time of year. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 28 on 04/14/2014