Northwest Arkansas Democrat-Gazette
Shoulder T Lunge maximizes workout efficiency
A little more than 15 years ago, I had a 40-pound mutt named “Mister.” He was a tan shepherd mix with wiry hair, a curious personality and a love for physical activity.
At the time, I was in my mid-20s and Mister could keep up with almost any exercise routine that I could. We spent evenings hiking, biking and exploring the fantastic trails in and around Little Rock.
Sometime in June 2002, Mister and I headed out to Pinnacle Mountain for a hike. As always, I had my trusty water-filled backpack, with a few other supplies. I’d hiked to the top of Pinnacle with friends before but had only taken Mister on the easier, less elevated trails around the base.
Pinnacle is not a smooth walk from bottom to top. In some places there are dirt switchbacks, but in others you have to stair-climb over boulders propped into uneven and sometimes tall steps. With friends, I could usually make it to the top in 30 to 45 minutes. So I planned about an hour with Mister.
We started out at a solid pace, although we stopped to chat with a few hikers who wanted to meet Mister.
As the slope grew more severe, I noticed that Mister slowed down a little. I considered turning around, but we were 80 percent of the way to the top, and I wanted to share the triumphant moment with my good boy.
When we reached the top, Mister immediately lay down on his side. He was spent.
I got some water out of my backpack and let him drink, but he was physically unable to focus on anything except resting.
I felt terrible. I’d misjudged his fitness and pushed him too far, too fast.
I also had another problem. We were at the top of a 1013-foot mountain with a quarter-mile hike — really steep in some places — back to the bottom. And Mister wouldn’t budge.
Forty pounds is not a tiny dog.
After considering my options, I decided there was only one way to proceed. I hefted Mister across my shoulders, tucked his legs under my arms, and we started the trek down.
Through encouragement from other hikers and pure adrenalin, we made it to the bottom without harm. But we were lucky. And I learned an important lesson that day: Know the limits of your furry friend and err on the side of caution. Although our experience worked out fine, other equally athletic pet owners have been less fortunate.
Dogs do need exercise. The key is to understand the quantity and intensity of exercise needed based on the dog’s breed, size, age and fitness level. Short-nosed dogs like bulldogs or cocker spaniels need less of a challenge than a Brittany dog or Irish setter. If you have questions about the amount of exercise your dog needs, check with your veterinarian.
Also, be aware of the signs and symptoms of exhaustion. Mister was not a lazy boy. I failed to appreciate how he was struggling physically while I coaxed him to get up that mountain, but I’ll never make that mistake again.
You might see my choice of this week’s exercise as a little ironic, because it strengthens the legs and shoulders in a way that would prepare one for the “fireman’s carry” dog hike that Mister and I shared so many years ago. But it’s also a great way to prepare for hiking in general, as it requires the coordination of the upper and lower body simultaneously. 1. Select a light pair of dumbbells and hold one in each hand. Stand with your feet together and arms down at your sides.
2. Extend both arms up until they are parallel with the floor at shoulder level, straight out in front of your chest (think Frankenstein’s monster).
3. Step back with the right foot and lunge down by bending the right knee and left hip.
4. Simultaneously move your arms backward until the dumbbells are even with your shoulders. Your arms and torso should form a capital “T” as you reach the full lunge position.
5. Stand back up and move the dumbbells back in front of your body.
6. Perform another lunge, but this time step back with your left foot. Continue to move the arms in the same fashion with each step forward and back as you alternate legs for two or three sets of 15 repetitions.
The Shoulder T Lunge is a nice total-body movement that is a great addition for those looking to maximize workout efficiency. Plus, you never know when you might need to carry your 40-pound dog down a 1013-foot mountain. Enjoy!