Have you thought about climbing the Grouse Grind but felt too intimidated to give it a try? The Grouse Grind is located at Grouse Mountain in North Vancouver. It is a challenging 2.7km vertical hike that stresses your mental and physical abilities. Over the next six weeks we will show you step by step how to get in shape to climb the Grind successfully and safely. For those of you who have already tackled the Grind and are interested in improving your speed, following our weekly fitness tips will enable you to shed several minutes off your personal best.

This week’s issue consists of two important training principles that are your starting point in conquering the Grind. They are Stretching and Cardiovascular Exercise. Both of these topics are crucial to enjoying the Grouse Grind! During this first week your goal is to train three times ( ex. Tuesday, Thursday, Saturday) for 35 minutes following the exercises detailed below. After each training session ensure you give yourself a days rest to provide adequate recovery for your body.

Stretching (10 minutes)

Stretching is a crucial component of a balanced exercise routine. This aspect of the workout is too often neglected. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but also increases performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle allowing you to have improved performance.

Your stretches should be performed after an initial 5-10 minute warm-up, on a stationary bike, treadmill, or stairclimber. Each stretch should be held a minimum of 15-30 seconds and as long as 60 seconds. Your stretching routine will start with five stretches that will focus on the major muscle groups of the body.

1.Upper Pec/Pec Major

Face through a doorway with your arms flush against the door frame. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. The stretch should be felt across the chest muscles. .

2.Latissimus Dorsi/Back Extensors

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels with your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

3.Quadriceps

While standing beside a wall for balance, hold the front of your foot and pull your heel towards your gluteus maximus. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close as possible to one another. This stretch should be felt along the front of your thigh.

4.Hamstrings

While lying on your back, wrap a towel around your foot by your heel and pull on the towel until you feel a stretch down the back of your leg. The key to this stretch is to keep the leg you are stretching straight.

5.Gluteus Maximus

While lying on your back with your right knee bent, place your left ankle on your right knee. Using both hands grab your right hamstring and pull towards your body. This stretch should be felt across the left gluteal muscle. Do this stretch for both legs.

Cardiovascular Exercise (20 minutes)

The cardiovascular component of your workout can be done on any piece of cardio equipment you choose or any outdoor activity that you enjoy. There is a variety of equipment to choose from such as running on a treadmill or the stairmaster. If you prefer outdoor activities try mountain biking or in-line skating.

An important training principle to apply while participating in a cardiovascular workout is to ensure that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 35 year old individual would have a maximum heart rate of 185 (220-35). The maximum heart rate is then multiplied by 0.6 and 0.8 resulting in a target heart rate range of 111-148 beats per minute. An easy way to manually take your pulse is to turn one of your hands palm up and place your index and middle fingers gently across your wrist. Feel for a pulse over the brachial artery(on the thumb side of your wrist). Then count the number of beats you feel in 10 seconds. Simply multiply that number by six and that\’s the number of beats per minute. Many newer pieces of cardiovascular equipment have built in heart rate monitors for added convenience.

Staying within your target range is the best way to burn body fat and strengthen your heart. If you exercise above your maximum heart rate range, you will burn muscle and stored glycogen instead of burning fat. Because your goal is to strengthen your heart and improve your cardiovascular fitness, staying in your desired range is very important.

Good Luck with your first week and we will see you next week with some new strengthening exercises that will help you in your quest to climb the Grouse Grind!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.