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Hiking Clubs Post Falls ID

It is best to stay in shape year round, but we know that not everyone manages to do so. Here is a simple three–step cardio plan that can help you catch up on fitness before heading out for a longer hike. Your heart will thank you.

Peak Health and Wellness Center
(208) 773-0601
927 East Polston Avenue
Post Falls, ID
 
Idaho Iron
(208) 773-9219
2765 W Seltice Way
Post Falls, ID
 
Coeur Dalene Public Golf Club Inc
(208) 765-3321
5600 E Mullan Ave
Post Falls, ID
 
Idaho Iron
(208) 773-9219
2765 West Seltice Way
Post Falls, ID
 
Anytime Fitness
(208) 773-5900
900 N Hwy 41
Post Falls, ID
 
Curves For Women
(208) 457-8120
2700 E Seltice Way
Post Falls, ID
 
Curves Post Falls
2700 E. Seltice Way
Post Falls, ID
 
Survival Fitness Boot Camp
(909) 730-2367
Post Falls, ID
Programs & Services
Boot Camp, Circuit Training, Group Exercise Studio, Personal Training

Data Provided by:
Bodies In Training
(208) 457-0740
4419 W Riverbend Ave
Post Falls, ID
 
24 Hour Fitness
(208) 777-8080
527 E Seltice Way
Post Falls, ID
 
Data Provided by:

How to Get Fit and Stay that Way through Hiking

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Dr. Jonathan Chang, a sports medicine specialist in South Pasadena, California, has seen his fair share of hiking injuries, from knee and ankle sprains to meniscal tears. A trail hound himself, Dr. Chang emphasizes that safe hiking requires an overall fitness plan to build both endurance and strength.

You may be thinking, "C'mon, train for hiking?" Hiking is essentially walking, and we know that walking is a great workout. But the uphill demand on your heart and the downhill demand on your muscles, connective tissues, and joints during hiking make it not only a great all–around workout but also a more intense one, says Darcy Norman, a performance therapist who works with high–level athletes at Athletes' Performance of Tempe, Arizona. Dr. Chang warns, "do too much before you're ready, and you risk injury."

Heart Healthy Hiking

Of course, it's best to stay in shape year round, but we know that not everyone manages to do so. Here is a simple three–step cardio plan that can help you catch up on fitness before heading out for a longer hike. Your heart will thank you.

1) Get in shape for hiking by… hiking. Have trouble sticking with a traditional workout? Julianne Abendroth–Smith, Ed.D., associate professor of biomechanics at Willamette University, recommends simply hitting the trail instead—no matter the season. If you enjoy it, hiking doesn't have to be reserved for vacations and camping trips. Find trails and nature walks in your area at /LocalHikes.com/. If that doesn't work for you, simply make walking around your neighborhood, or better yet, one with hills, part of your routine.

2) Take things one step at a time. Wherever you do it, the key is to get back into hiking gradually. "The most important thing in preventing injury is proper progression," says Dr Chang. If you're mostly sedentary now, he recommends starting with a 20– to 30–minute hike (a walk, jog or bike ride will work, too) one to three times a week and eventually progressing to a 45–minute workout, then an hour, then longer. You'll build what he calls tissue tolerance—strength in all your body's most vulnerable places (joints)—as well as cardiovascular fitness.

3) Take advantage of hidden workouts. "Never pass up an opportunity for exercise," Norman says. "Take the stairs every time you see an elevator or escalator." Walk your dog, clean your house, do yard work. Adding as many short spurts of activity throughout your day as you can will also help prep your heart for the cardiovascular challenge of tackling tougher trails.

Downhill From Here

We may feel like a hike is cake after we've reached the top of a trail, but most people actually get injured going downhill, not up. Norman explains by comparing the human body to a car. Your muscles are working like brakes all the way down to slow your momentum. By the bottom of a hill, car brakes sometimes start to smell like they're burning from all that hard work. In the body that can translate to injuries like knee pain o...

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