• • • while great for developing the legs, we need to talk about how it works completely different sets of muscles from walking/running/hiking
  • Swimming
    • Pushups (arms/shoulders)
    • Pullups (arms/shoulders/core)
      • The following three exercises will help strengthen the joints in your lower body for backpacking
      • This exercise will help to reduce your risk of fall by building up your reflex reactoins in your ankles and knees. Hop forward and alternate crossing your legs and going back to shoulder-width. Travel about 20 feet, turn around, and come back. Work up to three sets.
      • This exercise will help mostly with your knees, especially if you've over-developed your quads by bicycling. Feet shoulder width apart; hop left, back, right, forward, repeat. Work up to two minute periods and three sets.
      • The last exercise will prepare your legs and core for working through touch climbs. Start standing, squat to put hands on the floor, back to push-up position, stand back up, and then finish with two long jumps. Turn around and repeat. Work up to 9 or 10 sets.
  • Tempering feet
    • Didn't get around to filming this. Maybe just a mention to start wearing open-toe shoes as the weather permits to help your soles harden up.
      
      

      ---

      
      Edited on 2008-04-10 02:20:32 by RyanCorder [added notes concerning a needed voiceover.]
      
      Additions:
      - Pushups (arms/shoulders)
    • Pullups (arms/shoulders/core)
    • Joint-related exerices for legs
      • The following three exercises will help strengthen the joints in your lower body for backpacking
      • This exercise will help to reduce your risk of fall by building up your reflex reactoins in your ankles and knees. Hop forward and alternate crossing your legs and going back to shoulder-width. Travel about 20 feet, turn around, and come back. Work up to three sets.
      • This exercise will help mostly with your knees, especially if you've over-developed your quads by bicycling. Feet shoulder width apart; hop left, back, right, forward, repeat. Work up to two minute periods and three sets.
      • The last exercise will prepare your legs and core for working through touch climbs. Start standing, squat to put hands on the floor, back to push-up position, stand back up, and then finish with two long jumps. Turn around and repeat. Work up to 9 or 10 sets.
  • Tempering feet
    • Didn't get around to filming this. Maybe just a mention to start wearing open-toe shoes as the weather permits to help your soles harden up.
      
      Deletions:
      - Pushups (arms/shoulders)
    • Pullups (arms/shoulders/core)
    • Joint-related exerices
  • Tempering feet
    
    

    ---

    
    Edited on 2008-04-02 18:07:55 by RyanCorder
    
    Additions:
    - Walking/Running/Day Hiking
    • while great for developing the legs, we need to talk about how it works completely different sets of muscles from walking/running/hiking
  • Home/Gym Training (warn about those with HBP to avoid Isometric exercises)
    • Calf raises (legs/isometric)
    • Wall holds (legs/core/isometric)
    • The Plank (core/isometric)
    • Superman (back/arms/legs/isometric [careful with this one])
    • Pushups (arms/shoulders)
    • Pullups (arms/shoulders/core)
    • Joint-related exerices
      
      Deletions:
      - Walking/Day Hiking
  • Running
  • Core Training
    • Isometrics
    • Flex Band
    • Free Weight Training
      
      

      ---

      
      Oldest known version of this page was edited on 2008-04-01 15:39:48 by ChadFiles [Added fresh page content]
      
      Page view:

      About the Episode

Episode Components

• General discussion about physical activity
  • Check with a doctor
  • Why get in shape prior to going out
  • Setting expectations
• How to get into shape
  • Walking/Day Hiking
  • Running
  • Cycling
  • Swimming
  • Core Training
    • Isometrics
    • Flex Band
    • Free Weight Training
• Other considerations
  • Getting use to carrying weight
  • Tempering feet
  • Breaking in gear