A Few Good Preparation Steps For Outdoor Hiking

The avid outdoorsman (and in my case, outdoorswoman!) knows to plan and prepare for a hiking expedition. Logistical prep, mental and overall fitness level preparation are key to making the experience an enjoyable one, and void of controllable injury.




Of course, jogging and running are two of the best ways to build overall strength, stamina and endurance in preparing the legs, ankles and feet for the hiking road and terrain. Uphill, downhill and mixed surface runs will challenge the body for the varying degrees of intensity one may expect to encounter on the hiking trail.



Often overlooked however, whether in preparation for a hike or as general muscle building and development are the calf muscles. The origin of the gastrocnemius is found at the posterior head of the femur (just behind the knee). Along with the soleus, these form the calf muscle that inserts into the heel. In addition to the tendons of the ankle and foot, this muscle group is involved in every standing, walking, running and jumping activity we may require of the legs. Therefore, calf exercises should be included as part of the training repertoire for any outdoor excursion.



When I instruct clients on training the calf muscles, I frequently remind them that the calf is supporting the weight and total action of the body. Therefore, within a gym setting, whatever weight one chooses to use on the quads, hamstrings and glutes, for example with the plate loaded leg press, you should feel comfortable utilizing the same weight to work your calf muscles.



Exercises to Support Calf Strength



All calf strengthening exercises are the same; however there is a multitude of means available and corresponding equipment to achieve the end goal, as listed below.



The basic exercise involves a stretch (elongation) and contraction of the muscle. Simply use a step or 4-6" raised surface.





Place the balls of the feet on the step and leave the heels free and hanging over the back edge of the step.

Rise onto the ball of the foot and lift the heels as you resist gravity; the muscle is contracted.

Correspondingly, lower the heel below the step (toward the floor); the muscle is elongated and stretched.

Successive repetitions of this action will build and strengthen the muscle.



Tips to Remember





Exhale with the exertion, in this case while raising your heels against resistance.

Use full range of motion to target the length of both the gastrocnemius and soleus muscles.

Use of the 4-6" raise surface, step or blocks will ensure that you do not limit the range of your movement.

Perform 3 sets of 12-15 repetitions

Stretch the muscle by allowing the heel to sink to the ground/floor on one leg at a time.



The exercise intensity may be increased by adding weights or extra resistance. The additional resistance can be a small and as simple as using your own body weight and performing a one-leg standing calf raise (wrap the other ankle around the working leg.) This is actually great to do outside, as a warm up of the legs in prep for taking that first climb!



You may progress the intensity of the exercise with the following other equipment variations:





One-Leg Standing Calf Raise (using either ankle weights or dumbbells)

Incline Calf Press e.g., Plate Loaded Leg Press

Horizontal Calf Press, e.g., Horizontal Leg Press

Seated Calf Raises



Always remember to stretch the muscle and allow the stretch to last for 15-30 seconds to gain the benefit.



Gina Jackson, MBA, CPT, holds Advanced PFT recognition as a member of the International Association of Fitness Professionals (IDEA); maintains affiliate membership in the National Federation of Professional Trainers (NFPT) and is certified as a Power Pilates Teacher and a proud Business Member of the Pilates Method Alliance.



Gina made a conscious career and lifestyle change to fitness in 2000 and assists clients in lifestyle fitness training programs; she is the Fitness Consultant, creator and energy behind the http://www.Prescription4Fitness.com and http://www.TheStrengthClub.Net both of which provide fitness resources, tips, articles and MP3 downloads designed to assist all realizing their fitness goals.



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