Hiking Accident Prevention: Self-Preservation

If The Trail Gets Bad And Things Get Ugly – Turn Around And Head Back – The Mountain Will Be There Tomorrow


KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City. To read her complete bio, visit the About Page.

How To Start A Cardio Exercise Routine



WALKING IS THE QUICKEST WAY TO START A CARDIO EXERCISE ROUTINE


How To Begin

Invest in a good pair of supportive athletic shoes designed for specifically for walking.

Check with your health care practitioner about your plans to start a fitness routine.

Based on your health, your doctor will either give you the go ahead, or restrictions.

Where Should You Walk?

Sidewalks – Local Parks – Recreation Centers – Treadmill

How Much Walking Should You Do?

 > Start with several minutes of walking 2 to 3 times weekly, skipping a day in between to rest.  

> If you get tired, cut down on the time or distance.  You may be doing too much. 

> As your heart gets stronger, increase your walking time to 15 minutes every other day. When that routine feels easy, then add on another day, and increase your time to 20 to 30 minutes.

> Your end goal is to exercise your heart on most days of the week, for 20 to 30 minutes.

How Fast Should You Walk?

Remember the words perceived exertion.  That means you should exercise according to how you feel. If you feel you’re working too hard, then slow your pace down.

While doing a cardio walk, you should be able to carry on a simple conversation.

Your efforts should not feel easy or too difficult.

 If you feel winded and worn out, cut back on your pace, or the amount of time your exercising, or both.

If you push too hard, you’ll feel exhausted.  When exercise makes you feel unwell, you’ll want to quit.

How Fast Should Your Heart Beat?

The Heart Rate Zone (HRZ) is a guideline to understand how hard your heart is working.  You can use HRZ charts to assess your cardio walking efforts.  

Age and gender are determining factors when using the HRZ. 

Heart Rate Zone Information

MayoClinic “Exercise Intensity: How To Measure It”

American Heart Association: ” Target Heart Rates Chart”


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  To read her complete bio, visit the About Page.

Hiking Accident Prevention: Zoar Valley, New York – Know Before You Go

Zoar Valley Is A Scenic and Rugged Landscape

Zoar Valley is a multiple use area of 3,014 acres located in Gowanda, New York.

The area is managed by the New York State Department of Environmental Conservation.

Zoar Valley is a rugged area that is characterized by rocky terrain, erodible and unstable steep shale cliffs, with over 400 foot drops, waterfalls, forests, and swift water.

Hikers should learn and understand the potential dangers of this rugged landscape before their trip.

Holcomb Pond Trail is the only marked and maintained trail.

New York State DEC Important Tips For Visitors, Zoar Valley Multiple Use Area

Photography: Wiki Commons – Photographer Antepenultimate

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KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

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Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.

Hiking Accident Prevention Series: What To Do If You Get Lost On The Trail

U.S. Forest Service:

If You Get Lost

Link

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KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City. To read her complete bio, visit the About Page.  

Stair Climbing Exercise For Trail Fitness

Stair Climbing Is A No-Cost Fitness Activity For Heart And Lower Body

Wherever you find steps, use them to your advantage. Stairways are pretty much everywhere: your home, a local park, a city street.

You won’t need a gym membership, so you can practice all you want for free. Your workload is determined by the number of steps, the incline, weather conditions, and optional added weight.



TEST YOUR SKILLS

  • Snow, or ice on an outdoor stairway will test your agility and balance.
  • Use the stairs in both directions to test your skills on the incline and decline.
  • To increase the workload, wear a daypack, or adjustable ankle weights*. If added weight interferes with your ability to walk normally, use less weight. If added weight is contraindicated, don’t use it, as in the case of someone having knee or ankle problems.
  • Consider starting a total body strengthening routine to help prevent on-trail injuries.

*Adjustable ankle weights are available on Amazon in increments from 1 pound up to 10 pounds.


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KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.