This year's Wilderness Volunteers projects have started, with one trip in the field this week, and three going out next week.
If you are preparing for your upcoming project, or for a backpack trip in the upcoming months, you are probably working on being in shape. These are some things you can do to help you hike stronger.
Increase your lung capacity by doing some interval training -- short bursts of aerobic work. One way to do this is to warm up for ten minutes by walking or jogging at your regular pace and then to alternate walking or jogging as fast as possible for three minutes with three minutes of slower walking or jogging. Repeat four times gradually building up to eight.
Strengthen your lower back by practicing the Superman: lie face down the lift your lets, chest, and arms off the ground. Hold this position for 30 seconds. Repeat three to five times.
|IT band stretch|
Strengthen outer knees (IT band) by moving your right leg behind your left, then bending left at the waist and keeping both feet flat on the ground. Hold this stretch for 20 - 30 seconds. Repeat on the right by moving your left leg behind your right leg and bending to the right at the waist. Alternate sides three times each.
These exercises, combined with actually getting out and doing some hiking on uneven terrain, will get you ready to have a safe and fun project.