This is part two of a six week training program designed to help you improve your fitness level so you can conquer the Grouse Grind for the first time or shave minutes off your current Grouse Grind time for those of you who are veterans. Last week we introduced the fundamentals of stretching and cardiovascular exercise. This week we introduce strength training to your program. It is essential that you have strong muscles to successfully power yourself up the steep slopes of the Grind. Also this week you will elaborate on your cardio and stretching program. If you missed part one it is not too late to get started! Start today and join the fun!
Stretching (10 minutes)
Before you start be sure to complete your 5-10 minute warm up on a stationary bike, stairclimber or treadmill. It is important to stretch all the major muscle groups as part of a balanced exercise routine. Stretching will help to prevent injuries and maximize performance. This week add the following stretch to your stretching routine for a total of six stretches.
Groin Stretch
Put the soles of your feet together with your heels a comfortable distance from your groin. Now, with your hands around your feet, slowly pull your feet towards your trunk and push your knees towards the floor with light pressure from your elbows. Be sure to keep your back straight and make your movement forward by bending from the hips and not from the shoulders. You should feel the stretch in your groin. Hold a comfortable stretch for 15-60 seconds. Breathe evenly and remember not to hold your breath.
Strength Training(15 minutes)
Hiking requires muscular strength, particularly in the quadriceps, hamstrings, gluteus muscles and calves. It also requires that you have strong trunk muscles for balance and to protect your lower back as you climb up the steep incline of the Grind. For this reason it is important that you include a strength training routine, which includes lower back and abdominal exercises while you prepare for a safe and injury-free hike up the Grouse Grind.
1. Alternating Lunges
Stand with your feet together, your toes pointed straight ahead and your hands at your sides. Take an exaggerated step forward with your right leg.
Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over the right foot and your back straight. Most of your weight will be over your front foot; you should feel your gluteus and thigh muscles, not your knees, ankles or back
When your rear knee is about two inches above the floor, hold for one second. Then slowly return to the starting position.
Perform 8 to 12 repetitions. Then do a set with your left leg in front. Repeat three times on each leg. You can take a 20sec.-2min. break between each set depending on your comfort level.
Variation: If you can do 12 repetitions with good form, make the exercise harder by holding weights in each hand.
2. Hamstring Curls
Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your Achilles Tendon (below calf/above heel) hooked behind the roller pads
Raise your heels up toward your buttocks without allowing your hips to come off the bench. · You should feel your hamstring muscles and not your lower back.
Return to the starting position in a slow, controlled manner.
Perform 8 to 12 repetitions with a comfortable but challenging weight. Repeat three times. You can take a 20-90 second break between each set depending on your comfort level.
3. Abdominal Crunches
Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flat on the floor, about 12 inches from your buttocks. Cross your arms over your chest.
Slowly contract your abdominal muscles and raise your shoulder blades off the floor. Keep your head in line with your body; don\’t tense your neck or press your chin to your chest. (Hint: Keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back.
Briefly hold this position, then slowly lower yourself back down to the floor.
Do 15 repititions and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.
4. Back Extensions
Lie face down on the floor with your hands at your sides, next to your hips. Slowly raise your shoulders and chest off the floor about five inches by contracting your back muscles. Keep your lower body relaxed and your head in line with your upper body. If it helps, you can keep your eyes focused on a spot on the floor about a foot in front of your face.
Hold for one second, then slowly lower your upper body to within one inch of the floor.
You should feel your lower back muscles equally on both sides.
Perform 8 to 12 repetitions. Repeat three times. You can take a 20-60 second break between each set depending on your comfort level.
Cardiovascular Exercise (25 minutes)
Hiking is an excellent endurance-building aerobic exercise and is a good way to burn calories and fat. Any aerobic exercise will help get you in shape for hiking, such as walking, biking and stairclimbing. This week you should increase the cardiovascular component of your workout from 20 minutes to 25 minutes. Remember to keep your heart rate within your target heart rate range for optimal fat burning and cardiovascular benefits.(*See Part 1-Sunday, June 28, 1999)
Your workout this week should take approximately 50-55 minutes and should be done three times this week with a day of rest in between each workout. Remember, the Grouse Grind is a challenging hike so these workouts are progressing at a fairly aggressive pace to prepare you for it. If it takes you a little longer to accomplish each workout do not get discouraged. Go at your own pace so that you remain in your comfort zone. Follow the fitness tips carefully and if you do not feel an exercise in the correct area do not continue as you may be performing the exercise incorrectly.
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.