TRAIL blazing
Enjoy the great outdoors and get an aerobic boost when you step off the footpath and onto a bush trail for your walking exercise.
A new twist on your walking routine may help you feel more energised and offer the long-term weight management results you desire. Head off-road and start trail blazing! The intensity of the bush-walking experience (and the effect on your muscles) is enhanced because the ground surfaces and slopes vary.
Bush walking is an invigorating and effective way to incinerate kilojoules and improve your aerobic fitness level. With a little forethought and easy preparation, you can continue walking outdoors during the cooler months of winter and continue to reap the benefits of fresh outdoor exercise.
TRAIL BLAZING BENEFITS
Aerobic fitness is the ability to engage in sustained physical activity using the large muscles of the lower body without feeling tired or winded. It reflects how well your heart and lungs work together to supply oxygen and fuel sources to your exercising muscles, heart, and body.
As you increase your intensity level through the natural variations of the outdoor walking paths, you’ll burn more kilojoules and improve your aerobic fitness at a far greater rate than on flat, paved footpaths. As a result the body’s circulating insulin helps shuttle blood glucose into the working muscles to serve as fuel (instead of excess blood glucose causing damage to veins and organs or being stored as fat).
BEING PREPARED
Consider a pack to carry that should include a filled water bottle, sunscreen, insect repellent, a map and a mobile phone. If you are going out alone, leave a note with friends explaining your intended route. Be aware of pending inclement weather and pack accordingly.
COMFORT WEAR
Layer your clothes for both comfort and also weather protection. In tick country, long sleeves and long pants are essential. Your base layer should wick sweat away from your body to keep skin dry. Look for performance fabrics such as Thermion, Thermax, polypropylene, Thinsulate, and silk rather than cotton. The middle layer serves as insulation; polar fleece or high-tech knit or wool is ideal and can be removed if you get too warm. The outer layer should be a waterproof and windproof breathable jacket.
BASIC BUSH WALKING
Stand tall and erect. Step forward with one foot, landing toe-ball-heel, and pull your other foot through to take the next step.
Adding arms: Moving your arms as you step can increase the aerobic intensity of the workout by as much as 20 per cent. Move your arms in opposition to your legs with a slight bend at the elbows and relaxed hands. Continue to use your arms as you walk to help with gait and exercise intensity.
Front lunges: To increase the intensity of your walk, lengthen your stride – but only on terrain that can support long, sure strides. To really boost the kilojoule expenditure, take
6–10 forward lunges for every 150–300 metres you cover. This increases the muscle mass used and ups the intensity.
NORDIC WALKING
Pole walking, also called
Nordic walking (opposite), is an effective, low-impact activity. It can increase the kilojoule expenditure by as much as 40 per cent compared with regular trail walking.
Pole technique: Keep your arms and shoulders relaxed.
The lead pole should strike the ground parallel to your opposing foot; the back pole should point diagonally behind you as you push it back in a long, straight line. As you stride, ease your grip on the back pole handle and let the wrist straps help you bring the pole forward as you step onto the opposite foot.