Get in shape for downhill stretches of trail
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Prepare for summer hiking with May's special issue of Backpacker magazine, which includes fitness tips and exercises to make those challenging climbs and descents more manageable.
New research shows that walking downhill puts up to three times as much stress on the legs as walking uphill because of the lengthening of the quadriceps muscle (an eccentric contraction), so get prepared by performing lunges on a downhill slope. Stretching the hip flexor muscles allows you to lengthen your stride and derive more power from the glutes, and helps prevent common knee problems. Better hiking techniques can help you move faster if you do not have time for speed training: Shorten your stride, exaggerate your arm swing and stand up straight instead of staring at the ground to propel yourself forward.
� Ever wonder how much cardiovascular strength you lose after a two-week -- or two-year -- sabbatical from the gym? Or what happens when you start performing abdominal exercises after a pregnancy?
Women's Health Training Guide 2007 is filled with the answers to questions like those, as well as cardiovascular plans and weight-training guides for women seeking to get back in shape or change their monotonous exercise routines. After a two-week break you lose only 7 percent of your aerobic capacity, which can be regained in one week by adding interval training to your cardio workout.
Diastasis, the separation of the abdominal muscles that occurs during pregnancy, can be worsened by doing crunches immediately after giving birth; wait a few months before returning to your normal abdominal routine. If you are looking for a quick fix to squeeze into a dress, the magazine says, avoid foods with more than 400 mg of sodium per serving for a week before the event and reduce your intake of simple sugars.
Hike ratings:
"E" - Easier (over 3 miles and less than 1,000 feet elevation gain)
"M" - Moderate (over 6 miles and over 1,000 feet elevation gain)
"S" -- Strenuous (over 9 miles and more than 2,000 elevation gain)
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Get in shape for downhill stretches of trail: from www.tdn.com
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