Three Fabulous Fall Workouts for that Grand County Lifestyle
September 5, 2008
Summer is slowly ebbing away, and while we will miss the summer season in the Rockies, do not despair, because a spectacular fall season will soon be upon us.
Fall brings us perfect temperatures for hiking and cycling with access to the unparalleled beauty as the leaves change and the lakes are still flowing so we can sail, kayak, canoe, fish, ski and wakeboard.
Fabulous Fall Workout No. 1: Fitness Hiking
– If you have not had time during your busy summer to get out and hike, now is the perfect time. There are hundreds of trails, many of which are ideal for those who are novices to hiking, some that are wheelchair accessible and, of course, there are many challenging trails for fit and experienced hikers.
– The key to “fitness” hiking as with “fitness” walking is to work within your target heart rate zone (between 65 percent and 92 percent of your heart rate maximum) and between a 4 to 8 on Borg’s Perceived Ratings of Exertion Scale (RPE), which is a perceived exertion level between moderate and very hard.
– Try using trekking poles, which look like ski poles but have a shock absorption component and provide stabilization for the spine and the knee joints, particularly during ascents and descents.
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– Trekking poles can also increase your exertion on flats as you power through your lower body stride by driving your arms forward and backward.
Fabulous Fall Workout No. 2: Fitness Cycling
– Now that the road traffic has diminished, it is the perfect time to cycle outdoors.
– As with “fitness” hiking, “fitness” cycling is a workout, not cruising on the bike, so follow the intensity guidelines referred to above in fitness hiking.
– Plan the ride based upon time rather than distance. If you have an hour, then plan on five minutes to warm up on the bike and five minutes to cool down on the bike, so you will actually “ride” for 50 minutes.
– 25 minutes out and 25 minutes back, which is a rather short ride, so if that is all of the time you can devote, make certain the ride is more challenging. Remember, the shorter the duration, the higher the intensity, the longer the duration, the lower the intensity.
Fabulous Fall Workout No. 3: Fitness Rowing
– There will be fewer boats on the lakes, so now is the time to get in that canoe, kayak or boat and row.
– Once again, “fitness” rowing is a workout, not tooling around the lake, so follow the same rules of thumb for intensity referred to above in fitness hiking/cycling.
– Plan a route that will challenge you. If you are new to rowing, remember to stick close to shore, and plan your timing carefully accounting for the weather. As with fitness cycling, focus upon time rather than distance.
– Warm-up before exertion and cool-down following the workout for five-10 minutes.
– Go prepared with the appropriate workout gear, cell phone, water and food for that specific activity.
– Take a friend and let someone know where you are going and when you will return.
– As always, check with your physician before attempting these or any other workouts.
Now get out there, enjoy the fall, and get fit.
Next week, learn how to integrate Gliding Discs and Pilates Mini Balls into your fitness regimen.
” Jackie Wright can be reached at her e-mail address: firstname.lastname@example.org
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