Good morning. Hey….I loved the diversity of the comments yesterday. Some good stuff there. Since health seemed to be the main inspiration, I thought I would throw in an article that I found.
I’m not much of a hiker these days although I used to be, and Mt Tamalpais was my stomping ground. Lately, I prefer leisurely walks up in the hills or by the water, or a good brisk walk with a girlfriend through the city streets, chatting it up, and window shopping.
I will say one thing, whether you are an avid mountain hiker or you’re out walking your dog, I always find that getting away from the phones, the computer, and getting out in the air where the sunshine can grace my face always gives me a fresh perspective and an overall sense of well-being. And a good conversation with self always helps too. :)
HIKE YOUR WAY TO HEALTH
Every fall, I remember why I fell in love with hiking. The dictionary dryly defines a hike as “a long walk,” but in my mind it’s much more than that. To me, going for a hike involves leaving behind the hustle-bustle of life and heading into nature, whether a park, local woods or a mountain. It’s refreshing and restorative because hiking is both mentally and physically engaging. According to Seth Levy, manager of the Western Public Lands Initiative at the American Hiking Society, the sport of hiking is becoming more popular. “Hiking engages us in the natural world by enabling us to explore an endlessly changing environment, the shifting seasons, natural quiet and variable terrain,” he said. It can also be a good workout, he noted. “More people are finding that hiking helps build aerobic capacity, burn calories, increase muscle mass and increase bone density, while also enhancing mental health. While some of these benefits are true of exercise in general, what makes hiking unique is that it is accessible, self-explanatory, inexpensive and fun,” said Levy, and, there is no age limit.
FIRST STEPS FOR NEW HIKERS
There is no better time of year to go hiking than now, where in most parts of the country the weather is cooling down and the autumn colors are at their best. Here are some tips to get you going:
Wear appropriate shoes and clothing. Wear shoes that support your foot and ankle, with a firm sole and a deep, durable tread for traversing uneven terrain. Always wear socks, even if the weather is hot, choosing ones that fit snugly and comfortably, preferably made of either wool or synthetic fibers — never cotton as it can cause blisters. Wear comfortable synthetic clothing, which keeps you cool by wicking moisture in warm weather, but insulates when it is cold. If you are going into the mountains, be prepared for rapid changes in weather by dressing in layers.
Drink up. Hydration during exercise is always important and in the mountains even more so. The ideal beverage should have sodium in it to aid in fluid retention.
Begin slow and easy. “Start slow, enjoy the scenery, and increase your pace as your fitness and level of comfort increases,” Levy advised. The first time you go hiking is not a time to set difficult goals. Keep in mind that hiking a mile on uneven terrain is very different than simply walking a mile on city sidewalks. The strain will be greater and it will take longer, so plan accordingly.
Set realistic fitness goals. “You can use the same formula for planning your hiking workout as with walking or running,” Levy noted, assuming you have some basic level of fitness, no health risk factors and are hiking at fairly moderate altitudes (under 8,000 feet).
Go exploring. You can find hiking trails near you by contacting the state and/or local parks and recreation department or you can go to the American Hiking Society’s Web site for direct links listed state by state atwww.americanhiking.org/helpfullinks.aspx. Many of these resources provide trail maps and suggestions for day hikes, including mileage and a description of terrain. Outdoor stores such as REI and Eastern Mountain Sports generally sell hiking magazines and books listing trails and hike details for different regions of the country.
INTERESTED IN SPEED HIKING?
Those interested in kicking it up a notch might want to consider speed-hiking, a sub-sport of hiking that is gaining momentum. It combines the benefits of fast-paced aerobic exercise with the muscle-strengthening benefits of altitude climbing (or hill climbing, for those who hike on flatter terrain). As with other forms of exercise, hikers can alter their experience to boost heart rate, burn fat, build muscle and enhance aerobic capacity.
Hikers average about two miles an hour, while speed hikers generally cover around four to five miles/hour. On a typical outing, a speed hiker may combine jogging, running, and, if hills or mountains are part of the terrain, uphill climbs and downhill sprints. There’s no “right” pace at which to hike, he notes. “You might boost the challenge of a day hike by increasing your pace, where other hikers want to surpass official or unofficial records for hiking certain trails in certain amounts of time. Choose a pace, comfort level and goals that are right for you.”
For more on the physiological impact of speed hiking I spoke with John E. Davis, PhD, a professor of exercise and health science at Alma College in Alma, Michigan. He told me that between four and five miles an hour is considered the “break point” where you begin to derive some cardiovascular benefit — and if you are going uphill, even better.
Of course, as with any form of exercise, it is important to take certain precautions in order to minimize your risk of injury. Risks of speed hiking can include…
Falls. Moving quickly on uneven terrain makes it easy to fall, so the proper footwear is even more important. “Hikers who have balance issues and elderly hikers might want to seek out trails that don’t have a lot of obstacles,” said Dr. Davis. Look for trails that are well maintained.
High-altitude or mountain sickness. “At altitudes greater than 8,000 feet, the barometric pressure is lower, the amount of oxygen that you breathe in is less, and as a result exercising becomes more difficult,” said Dr. Davis. (Examples of these high altitudes would be in the Rocky Mountains range, the Sierra Nevada and the Cascades.) Symptoms of high-altitude sickness include headaches, breathlessness, fatigue, nausea or vomiting, and swelling of the face, hands and feet. If hiking while on vacation, be sure to adjust to the altitude before hiking, and make sure you are well hydrated.
HIKE YOUR OWN HIKE
While speed hiking may seem like a challenging and fun way to get a great workout, it should not be done at the expense of enjoying your hike. “The quality of your hiking experience, whether it is for enjoyment or to achieve your fitness goals, does not necessarily depend on your pace,” said Levy. “Hike at whatever pace is comfortable or effective for you. There is a saying in the hiking community that expresses this well: ‘Hike your own hike!’ ” For more information about hiking and safety tips, contact the American Hiking Society at www.americanhiking.org.
Source(s): John Davis, PhD, is a professor of exercise and health science at Alma College in Alma, Michigan. Seth Levy is the manager of the Western Public Lands Initiative at the American Hiking Society.
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Peter: Those stats are very disturbing and if 86% is what is reported you know it is worse. I have been meaning to write about women in the miliatry when I heard a little blip in the Ed Show a week or so ago.
It seems women’s equality is also challenged in the military in the form of protection. I believe the stat is, (and if one of my readers can substantiate or disprove, I would appreciate it): 1 out of 3 women return home with either Military Sexual Trauma (MST) or Post Traumatic Stress Disorder (PTSD), or sexual harassment assault.
And when these women come home, they are not being properly taken care of. Many of these women are not being seen, and if they are being seen they don’t have the privacy that is needed. Vet buildings are not structured to accomodate women in the military. So how long have women been in the military now and we can’t even upgrade the buildings to accomodate their needs? Once again, women’s health needs are not a priority.
Hi Anna: Thanks for writing in but I’m not sure that everything you wrote about the eclipse got posted (?) Thanks too for your kind words. Sometimes I wonder what the hell I am doing and if I really am contributing enough. It is comments such as yours that encourages me to continue.
Claire: Thank you for the compliments but it is I who want to compliment you. I agree; you do have a wonderful way of self expression. Your words are like liquefied sex, sensually dripping through your sentences. I woke up this morning with glistening pearls between my own thighs, and now reading your comment has gotten me even more hot and bothered. Umm..I can only imagine how much the Japanese men must miss their favorite Ginza girl.
Maret: I so enjoyed your story of the ‘living God’. Fascinating and I would love to hear more if you are able to reveal new findings.
Parker: The movie ‘Anonymous Rex’ is not out in the theaters. Try Blockbusters, but I must admit, it may not be easy to find. But if you do locate it, I think you would find it most interesting. And in fact, based on your knowledge and experience, I would like to hear your opinion if you have the opportunity to see it.
Oh…I have so much more to say from yesterday that I will just have to reserve for tomorrow.
Have a beautiful day everyone.
Gratefully your blog host,
michelle
Aka BABE: Your Bad Ass Bitch Editor
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