Founder, Fitness For Living
Lagging behind my buddies on the trail
“Cardiovascular endurance is often the weak point for slower hikers. Improve by adding these stamina-building exercises to your routine.
» Endurance running Start with a 30-minute jog three times a week, adding five to 10 minutes at a time as it gets easier. For extra strength training, add a set of push-ups or a section of bounding strides every five minutes.
» Interval training Do the exercises below for four minutes each, following this cycle: 20 seconds of high-intensity work, 10 seconds of rest. Start with two days a week and add another as you progress. Squat jumps Repeatedly jump as high as you can, landing into a squat. Advanced: Add an overhead press with a medicine ball to each leap. Wall jump taps Stand facing a wall. Jump quickly and repeatedly, touching a spot 6 to 18 inches above your outstretched hands.”