FitSugar

Grade Your Hikes

FitSugar — Thu, 12 Nov 2009 08:00:00 -0800

I love hiking in the Fall because of the beautiful scenery and perfect weather - the crisp air never leaves me too hot or too cold. On the weekends I often go on all-day or multi-day hikes in Yosemite valley or the Lake Tahoe region. Some of my friends equate hiking with a leisurely stroll through the woods, but anyone who hikes regularly knows this isn't always the case. Whether it's steep, rocky, or exposed terrain, a hiking trail can be quite difficult.

One way I prepare for an all-day hike is by researching the difficulty of the trail I'm walking. I'll use guidebooks and the Internet as resources, as well as the Yosemite Decimal System (YDS). The YDS is a three-part classification system that rates the difficulty of walks, hikes, and rock climbs based on categories of terrain, length, and level of danger. Not all routes are graded in each category - generally speaking, rock climbs are the only routes that use all three grading systems of the YDS.

To learn how hikes are classified, read more.

Classifying a route's terrain is what's most applicable to hiking trails, especially longer, more intense hikes such as the John Muir trail or Half Dome hike. Here's a general breakdown of the different terrain class types found in the YDS:

Class 1: Walking on a relatively flat trail with little chance of injury. Many backpackers compare a class 1 route to walking on a sidewalk.
Class 2: A simple trail that might have a slight incline. You may have to use your hands to balance while scrambling up rocks.
Class 3: You'll definitely need to use your hands and feet to find balance along parts of the trail while scrambling up rocks. There may be exposed terrain during the hike, though a fall should not prove fatal.
Class 4: This hike will involve climbing up steep terrain, and even though the route will have some natural protection, a fall could prove fatal.
Class 5+: Reserved for rock and aid climbing. Protection and gear recommended for these climbs as a fall will prove fatal.

Keep in mind that the YDS is a somewhat subjective grading system and there can definitely be some overlap and debate over a class assignment. I continue to use it as a guide because I can search for harder or easier trails depending on my mood that day. I'm also finding that more and more backpackers are using the YDS lingo when describing a trail to one another.

You can also keep a journal with details of your favorite trails and try rating them for yourself. If you do assign a class rating to a trail, the class assignment should reflect the hardest part of the hike. (For example, if you went on a hike that was mainly class 1 but had a few elements of a class 3 route, classify the hike as a class 3 route.)

Tell me, what class of hikes do you usually stick to?

Pros and Cons of the Treadmill

FitSugar — Thu, 08 Oct 2009 07:00:36 -0700

If you enjoy walking or running, sometimes exercising outside just isn't an option, so the treadmill is your saving grace. It's one of the most common pieces of gym equipment used, so check out some of its benefits and disadvantages.

Pros	Cons
Rain, sleet, snow, blazing sun, and pitch black can't keep you from using the treadmill, so no matter what the weather or time of day, you can always get in a workout. The terrain is always free of rocks, trash, dog poo, and ice, so you don't have to worry about where you're stepping. You can count on it being smooth and safe, which can help you avoid injury.	If you don't belong to a gym, treadmills aren't cheap and you'll end up spending between $1,500 and $4,000 for a good one. Treadmills require power, so they're not exactly the greenest type of exercise. Running outdoors only burns calories, not electricity.

To see the rest of the pros and cons, read more.

Pros

Cons

The surface of a treadmill is more forgiving than pounding concrete or asphalt, so it's easier on your joints.
It's a safe way to burn calories if you're afraid to exercise outside in your neighborhood.
You can work out using an incline, which burns more calories and effectively tones your legs and booty.
Newer treadmills have a variety of programs so you can do several interval workouts that replicate outdoor terrain even though you're inside.
Since you can control the speed and duration of your workout, you can customize the intensity to meet the needs of your fitness goals. It's great if you're doing speedwork and need to run at a specific pace for a certain distance, but it's also great if you need to do an easy run for muscle recovery the day after a hard run. Just set the speed and hop on, and it'll prevent you from running too fast.
The readout keeps track of your workout data including time, speed, distance, and calories burned, so you can monitor your progress.
You can watch TV or read while on the treadmill, which is especially great for passing the time on long runs or walks.

The moving belt propels your legs, so you're not working as hard as you would running the same speed outside, which translates to fewer calories burned.
If you're training for a race, you'll be missing out on training in extreme temps, wind resistance, blaring sun, precipitation, and on an uneven surface.
The treadmill belt may be too narrow or short for your body, so you'll compensate by running with a shorter stride and not swinging your arms as freely.
The monotony of the treadmill can be so boring that you exercise for less time.
If you're not paying attention, you could misstep, fall, and get propelled backward.
The readout on the machine may not be as accurate as other devices, like specialty heart rate monitors and the Nike+ Sportband.

Treadmill Trivia

FitSugar — Fri, 18 Sep 2009 08:00:03 -0700

If you love working out on a treadmill, take this quiz to see how well you know your machine.

Take the quiz

You Asked: 60-Minute Brisk Walk vs. 30-Minute Jog

FitSugar — Fri, 26 Jun 2009 04:35:33 -0700

Dear Fit,
I'm trying to lose weight, so cardio has become a part of my weekly routine. When it was cooler out, I had no problem jogging 30 minutes, about four times a week. I live where the temps are in the 80s and 90s right now with a considerable amount of humidity, and it's been brutal jogging. I've been walking instead for an hour. Am I burning the same amount of calories, or should I stick it out and keep jogging?
- Too Hot to Jog

It's amazing how heat can affect your ability and motivation to move, but I applaud you for continuing your workouts, even if you're moving slower than you were. To find out how a long walk and a short jog compare calorie-wise, continue reading

From Walker to Runner: 8 Week Plan

FitSugar — Mon, 08 Jun 2009 12:00:00 -0700

So you've always wanted to take up running, but every time you've tried, you were exhausted after one minute. Not everyone is born to be a runner, and for most of us, it takes weeks of building up and training your body to get used to moving this way.

I believe any healthy person can go from being a walker to a runner, and this eight-week plan from Running.about.com can get you there. To take a peek at the weekly schedule read more.

	Mon	Tues	Wed	Thurs	Friday	Sat. or Sun.
Week 1	Walk 6 min., run 1 min. Repeat 3 times (total 21 min.)		Repeat Monday's workout		Repeat Monday's workout
Week 2	Walk 5 min., run 2 min. Repeat 4 times (total 28 min.)		Repeat Monday's workout		Repeat Monday's workout
Week 3	Walk 3 min., run 4 min. Repeat 4 times (total 28 min.)		Repeat Monday's workout		Repeat Monday's workout	Repeat Monday's workout
Week 4	Walk 2 min., run 5 min. Repeat 4 times (total 28 min.)		Repeat Monday's workout		Repeat Monday's workout	Repeat Monday's workout
Week 5	Walk 2 min., run 8 min. Repeat 3 times (total 30 min.)		Repeat Monday's workout		Repeat Monday's workout	Repeat Monday's workout
Week 6	Walk 2 min., run 9 min. Repeat 3 times (total 33 min.)		Repeat Monday's workout		Repeat Monday's workout	Repeat Monday's workout
Week 7	Walk 1 min., run 11 min. Repeat 3 times (total 36 min.)		Repeat Monday's workout		Repeat Monday's workout	Repeat Monday's workout
Week 8	Walk 5 min., run 20 min., walk 5 min. (total 30 min.)		Walk 5 min., run 23 min., walk 5 min. (total 33 min.)		Walk 5 min., run 26 min., walk 5 min. (total 36 min.)	Walk 5 min., run 30 min., walk 5 min. (total 40 min.)

Once you're up to running 30 minutes straight, try to stick with this four times a week.

Source

Walking to Stay Trim? Aim For 100 Steps Per Minute

FitSugar — Fri, 22 May 2009 03:00:00 -0700

If you're walking to lose weight, a recent study says you need to walk at a quick pace of at least 100 steps per minute in order for it to be considered moderate intensity. A pedometer is a great tool to use when you're strolling along, since it tells you how many steps you've taken. You can also check it to make sure you're taking enough steps within a certain number of time in order to get your heart rate up. So in a 30-minute workout, you should take at least 3,000 steps. If this rate is too fast at first, start off doing 1,000 steps in 10 minutes before you build up to 30 minutes.

Source

Gear Review: Erin Ballerina Flats by Keen

FitSugar — Wed, 15 Apr 2009 10:00:00 -0700

I find walking is a good form of exercise as well as a great way to get from point A to point B. Wearing comfy shoes is a simple way to ensure that you incorporate walking into your everyday activities. I have been on the hunt for shoes that are great for walking and are cute too. I found these Erin Ballet Flats ($90) by Keen and have been wearing them about town, running errands, and chasing my girls at the park.

More fashionable than sneakers and just a little less comfy than running shoes, these flats were made for walking. The soles are made from eco-friendly materials; the inner sole contains renewable cork for cushioning, and the lightweight polyurethane outsoles are made with no environmentally harmful adhesives.

The lining is made of wicking materials in case your feet get a little sweaty when you're on the go. You can pull insoles out of these Keens quite easily and slip in your own customized orthotics if your feet need personalized support. The mesh detail on the upper part of the shoes allows the foot to breathe and creates room for bunions, a bony bulge by the base of the big toe that can make shoe shopping a bear.

If you're looking for a casual, walkable, sustainable shoe, you can buy the Erin Ballerina flat directly from Keen. The manufacturer feels that this shoe runs true to size and I found that it ran a little big, so order wisely.

Words That Move You . . .

FitSugar — Wed, 08 Apr 2009 16:00:00 -0700

On the occasion of Start Walking Day, here's another reason to walk:

"Me thinks that the moment my legs begin to move, my thoughts begin to flow."
- Henry David Thoreau

Need more motivation? Check out all of my words that move you.

Source

How to Make Your Walk Work Harder

FitSugar — Tue, 07 Apr 2009 12:00:00 -0700

Since tomorrow is Start Walking Day, I wanted to stroll out some tried-and-true tips for getting the most out of your walk. Just because walking is one of the first things we learn to do as humans doesn't mean we don't have more to learn. If you're walking for exercise or if you just want to make your regular walks more fitness filled, here are some tips on making your walk work harder for you.

Pay attention to your posture. Look straight ahead with your chin parallel to the ground, rather than looking down. Meanwhile, keep your shoulders down and back, away from your ears.
Activate your abs. Stand up straight so your ribs are stretching away from your hips, and be careful not to lean forward or backward at the waist or puff out your chest. When going downhill, sit back slightly, but keep your weight over your feet.

For three more tips, read more.

Move your arms. Swing your arms back and forth to burn more calories, and bend at a 90-degree angle when climbing uphill.
Pick up the pace. To burn serious calories, you should walk at a pace of at least 3.5 miles an hour. A 130-pound woman will burn 236 calories walking for 60 minutes at 4 miles per hour. To speed up, take faster, smaller steps, rather than larger ones.
Take the hills. If you can, add some incline to your routine to burn even more fat and calories. Health recommends first replacing 25 percent of your walk with small hills, then ramping up from there.

Source

April 8 Is National Start Walking Day

FitSugar — Tue, 07 Apr 2009 03:00:00 -0700

Lace up your walking shoes tomorrow and join millions of Americans for Start Walking Day. The American Heart Association (AHA) is urging folks to start walking on April 8: walk to work, walk with your co-workers, walk your dog, walk with a friend, just walk and keep on walking. As a form of exercise, walking has the lowest dropout rate, and it's free. Walking also doesn't require practice; it is low impact, safe, and simple.

If you get really fired up about walking, you can choose to participate in a Heart Walk to raise funds for the AHA, so it can continue its fight against heart disease and stroke. In the spirit of the event, build a team at work and walk regularly during your lunch hour. Then find a Heart Walk happening near you, and get out there and just put one foot in front of the other.