Arkansas has some of the most breathtaking hiking trails in the United States. From Fayetteville to Little Rock and beyond, outdoor enthusiasts of all fitness levels can enjoy adventures with friends and family. But hiking does present a few physical challenges that should be considered prior to the trip.
Throughout daily life, we must walk, step up short elevations, step down short elevations, squat and stand. These five motions are the most common movements we make, and so our musculoskeletal system is relatively efficient with each of them. Hiking includes these motions -- but it pushes them outside our comfort zone and adds a few unusual movements too.
Hiking isn't just walking farther or going up more hills. The tricky part is trying to prepare the body.
Uneven terrain is a virtual certainty on a hike. Pebbles, rocks, sticks and dirt mounds present variations in footing consistency, friction and topography.
There are a number of ankle and lower leg exercises that can be performed to prepare, but there's no substitute for experience with "reading" uneven terrain. Knowing how one's foot might react on a given surface is not an exact science, but the body learns by doing. Those with extensive hiking experience definitely have an advantage.
Lack of access to resources is another key element of hiking that is often underestimated. One needs sunscreen, water, snacks, first aid supplies and other items, and in quantities that depend on the length of the outing. The physical demands of the hike also influence the type and quantity of supplies necessary. Reading some of the websites that allow hikers to rate and comment on trails can be useful when you're planning what to pack and how to prepare.
Once you understand the terrain, think about elevation changes. It the land mostly flat? Are there steep uphill or downhill sections? Uphill is obviously more challenging from a cardiovascular standpoint, but downhill (especially steep) terrain can be more dangerous.
Taking big downhill steps repeatedly definitely falls outside the comfort zone for the five common movements, and it's important to prepare the body for this challenge.
This week's exercise, of course, can help one prepare. The Step Down is a simple exercise that will force the legs to contract as your body weight is moving forward and down from an elevated surface.
1. Head outside and find an elevated surface that's 18 to 24 inches tall (park benches work great).
2. Stand on the elevated surface and step down with your right foot first, allowing your weight to transfer to the right leg. Then bring your left foot down.
3. Climb back up on the surface and step down with your left foot first, allowing your weight to transfer to the left leg. Now bring the right foot down.
4. Climb back up.
5. Jump down with both feet and bend the knees to cushion your landing.
6. This three-part series counts as one rep. Continue the same pattern for four or five reps, at first doing only three or four sets.
Although the Step Down doesn't exactly mimic the challenges one might face on an Arkansas trail, it will help with leg strength and endurance on downhill terrain.
Add specific exercises like this one to proper cardiovascular training and the right gear, and you'll be ready to rock your next hiking adventure. 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.
vballtop@aol.com
ActiveStyle on 06/11/2018