Prepare To Enjoy Paradise
Experiencing summer in western Montana is about as close to
Paradise as one can get. The days are long; the nights are
clear and cool; the ticks have completed their parasitic
life span; and huckleberries peek their purple faces through
the foliage. The Call of the Wild sounds in our ears,
beckoning us into the outdoors. For some, the hard call of
the rock is heard. Others hear the laughter of the waters.
Some may hear the gentle whisper of the grass.
 Perhaps
this is what truly makes our area Paradise—no matter the
listener, each is able to hear their part of the Wild
calling. Kayakers, climbers, hikers, bikers, swimmers and
golfers are able to find a niche—a playground in Paradise.
Unfortunately, sometimes the outdoors plays rough and likes
to bully. The best way to stand up to a bully, though, is
to head out confidently, laughing in the face of a
challenge. Every outdoor activity requires special strengths
to overcome very specific demands. Supplement your current
workout, or begin creating one with the following exercises.
Kayaking
Whether
gliding across a glassy lake or pushing through raging
rapids, kayaking requires not only strong hips, legs and
core, but also powerful upper back and shoulder muscles. The
challenges of the straight-arm pulldown strengthen
the latissimus dorsi muscles of the back, translating into
an improved, more efficient row. To begin, stand in front
of a lat pulldown machine, holding the bar at just below
shoulder height with an overhand grip and the hands
shoulder-width apart. Maintain a hip-width stance with the
knees slightly bent and avoid bending in the trunk. With
straight arms, press the bar down toward the thighs, pausing
momentarily before slowly returning to just below the
shoulders. You’ll feel the benefits of this exercise
immediately as you pull your oar through the water.
Climbing
Now that one
doesn’t have to focus on avoiding blood-sucking ticks, a
climber’s mind can now concentrate on how to reach the next
level. Improving lock-off strength is an integral step,
aiding the climber in placing gear and reaching for the next
out-of-sight hold. Uneven pull-ups mimic the skills
necessary for propelling oneself up the rock. To begin, loop
a hand towel over a standard pull-up bar. Grab the middle of
the towel with the left hand and the bar with the right.
Perform a pull-up, locking off at the top of the movement
momentarily before descending slowly to start. If pull-ups
are impossible now, try this exercise with the feet
supported by a bungee or bench to aid in the lift. Make sure
to repeat the exercise on both sides. Climbs rarely utilize
only our strong side.
Hiking
Anyone who
has hiked up a mountain can attest to the burn felt in the
quads with each step up the incline. Bench step-ups
will aid in making even the steepest slope manageable. Place
one foot (the lead leg) on a bench that creates no more than
a 90-degree angle at the knee. Using only the strength of
the lead leg, rather than the push of the trailing leg,
slowly press up to standing. Use a wall for stability if
necessary. Fight the pull of gravity as you lower to the
floor and repeat for the desired number of reps on both
sides. Do not be discouraged if only a four-inch bench is
used in the beginning. Always listen to the body and never
push through pain. For added challenge, try the step-ups
with a loaded backpack. Make sure to then take those
powerful legs out and enjoy the views from the top.
Biking
Our area
provides excellent road and mountain biking opportunities.
Biking is an amazing fitness tool as generally anyone,
barring injury, can receive the health benefits associated
with cycling. Balanced leg muscles will help prevent injury
and create more efficient pedaling. Try the hamstring
ball combo to balance the strength of the front of the
legs with the back. Lie on your back with the ankles resting
on a stability ball and the hands out to the sides for
balance. Lift the rear off the floor and hold until stable.
Once you feel ready, bend both knees at the same time to
pull the ball in towards the rear. Pause and then perform a
hip raise, pushing the hips toward the ceiling. Lower and
stretch the legs back out. In-up-down-out is the mantra for
the combo. Hills and flats will feel easier, leaving more
time to look around and contemplate the scenery.
Swimming
Whether it’s
a game of Marco polo or the quiet serenity of gliding
through the pool at dawn, swimming offers something for
everyone. Swimming is perhaps one of the best cardiovascular
exercises available and is entirely low-impact. We have all
watched Olympic swimmers skim the surface effortlessly. A
key to an effortless swim lies in deep core strength.
Holding the body aloft in the water provides less friction
and a more hydrodynamic shape. Planks teach the body
to maintain a firm core, contributing, in the pool, to a
more efficient swim. To perform a plank, begin on the hands
and knees. Place the elbows on the ground and straighten
the legs out behind so that the body weight is supported on
the forearms and toes. Hold here, working toward a full
minute. Avoid sagging the lower back. If this proves too
difficult, begin with half planks in which the knees remain
on the ground with the body in one long line from the crown
of the head to the tailbone. Perform as many planks as
desired and be prepared to notice the difference during your
next swim.
Golf
Playing a
game of golf is like being a pawn in a giant board game. The
grass is always greener, the sun brighter and the day more
perfect during a good game. Yet, perhaps no other sport
provides as much frustration and sheer delights as golf. Get
your game on with the following exercise designed to add
strength to the midsection of the body, thus improving the
golf swing. Russian twists can be performed seated or
on a ball. Recline in a half crunch position holding a
medicine ball in front of the body with both hands, or
simply clasping the hands together. Keeping the hips facing
forward, twist the torso to one side and then to the other.
Concentrate on moving the entire torso, rather than rotating
only the arms. Russian twists add incredible strength,
endurance and power to the lower back, abdominals and
obliques. The gains will be evident as the ball soars
further than it has before.
Before
performing any of these exercises, make sure you’ve
sufficiently warmed-up your muscles. Always listen to your
body and stop at the first sign of pain. Done correctly,
these exercises will prepare you for your outdoor activity
of choice. Perhaps they will lead to a new pastime. The Call
of the Wild will be heard and you will be ready to answer
with a resounding roar. Paradise will be found, boredom
lost. Get out and take advantage of the place you have
chosen to call home.
|
