Exercise recommendations - alt.rec.hiking

Message from discussion Exercise recommendations

jcr_au

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More options Apr 28, 7:48 am

Newsgroups: alt.rec.hiking

From: jcr_au <john.rap...@gmail.com>

Date: Mon, 28 Apr 2008 04:48:18 -0700 (PDT)

Local: Mon, Apr 28 2008 7:48 am

Subject: Re: Exercise recommendations

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On Apr 28, 1:32 am, Sean Inglis <inva...@invalid.invalid> wrote:

> I've just come back from a hike in the Lake District - 7 miles or so onto
> the very top of Grasmoor, an overnight stay, and 7 miles or so back down.
> Five of us each with ~14kg packs each. This was by way of an equipment /
> fitness test for a longer trip up in Scotland.

> So in the course of the trip, it's become apparent that on the way up, I'm
> not fit enough to do much more than 7 miles on that terrain, with that
> weight. This is a problem I cab solve relatively easily.

> On the way *down* I have a different problem; both knees are a bit buggered,
> so my progress was slow and awkward. Some of this is a fitness issue again,
> but some of it is strength - I felt a bit off balance and tense most of the
> way.

> Does anyone have recommendations for specific exercises to target the
> muscles involved and get me up to speed? I suspect some of it's
> psychological, and I just need to get a few tumbles out of the road, but I
> *do* have knee problems. If it makes any difference, I'm 6' 4" and 16st
> 5lbs (or so).

Sean.

I found that asymmetric squats as well as general leg strength work
was the answer for me.

My physio gave me the squat exercises which build up lateral
strength.These consisted of turning a leg at 30 degress and doing
single leg squats,starting at 10 or so on each leg, several times a
day. To this I added a fair bit of work with leg extensions, curls and
a lot of solid work on a bike & stair climber.

Like I said, it worked for me and I'm 190cm, 110kg and 55 years of
age.

john r

> Second question is that although my brother fair scampers down, he's slow on
> the ascent. He's also 6'4, and more like 18st, but that's mostly muscle and
> he's *very* strong and much fitter than I am. He does a *lot* of cycling,
> running, training etc. but he seemingly can't get enough breath on the way
> up and can't work out why.

> Any suggestions there? Are those breathing trainers any good?

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