Incline training?

[anie77]

I usually build up my strength for doing steeper walks by running/walking around my neighbourhood which is pretty hilly. I can't do this when it rains though, so I was wondering if anyone has suggestions for exercises in the gym? Would it be sufficient to set the treadmill incline steeper and just walk on that?

Thank you!

[gsingjane]

Hi, I don't know if you're just into doing cardio in the gym, or ifyou might consider some kind of weight training as well. The very best exercises I have found for preparing for uphills are weighted crunches and weighted reverse situps. The crunches work your hip flexor muscles, which you need to lift your legs up higher than a normal elevation. The reverse situps work on your hamstrings and lower back muscles, which also help stabilize and strengthen you for climbs.

In terms of cardio machines, a couple things come to mind. Most elliptical trainers have a feature where you can set the angle higher - as of course do treadmills as you know. Since you're at the gym, you might also want to try either the stair climber or the stair stepper. Some people find these bother their knees horribly, but certainly either would help build the kind of stepping or striding ability that you want.

On the treadmill, the only caution I would have, which you may already know, is to set the pace and elevation in such a way that you don't need to "hang" off the top in order to stay up with it. If you do that, you're changing the nature of the exercise and also not getting the benefit intended.

HtH,

Jane in CT

[Roots]

I agree with gsingjane.

Weight training is a HUGE plus along with cardio. I suggest the elliptical also. Using it on higher levels offers a great resistance that you can definitely feel in the leg muscles. I also suggest using it in the backwards mode. I have found that it strengthens my muscles behind the knee. Those were the muscles that bothered me tremendously after a long section.

My gym has a machine that is a cross between a stair stepper and an elliptical called the summit climber. It is probably the only machine that I have found that I felt like I do after climbing a mountain. It works GREAT! I also use the treadmill for training (5 minute high incline, 5 minute jog, 5 minute steady/fast walk then repeat sometimes mixing it up). This seems to work well also.

All of this is what works well for me. It wouldn't hurt to ask your gym's trainers. They can give you an idea of some more weight training that you might need.

Good Luck!

[JAK]

I just walked to work in the cold rain. Yeah, I wimped out and got my wife to drive me part way, but I'm going to try and make it a routine, rain or shine. If you tell yourself it is a good way to test out clothing and train yourself to get accustomed to different sorts of weather it might be a good alternative now and then if the gym starts to get boring. The gym is good too though. I don't have much to add except one point which might be helpful...

When you are doing a long low intensity workout or a long walk it gets boring but is really important and should make up most of your routines. A good way to stay motivated is to wear a heart rate monitor and make it your goal to see how low you can get your average heart rate over a given workout, rather than improve your time or something like that. I find it is a good way to stay motivated and monitor your fitness level. Its something you can do in the gym or on the road. Hope that helps.

[Hoop]

If you climb aboard a stair stepper, try not to use the hand-grips. It takes some getting used to because it changes the way you keep your balance and forces your legs to do all the work (no cheating).

[Deadeye]

Why can't you do it in the rain? Good way to test your rain gear at the same time.

[anie77]

Thanks a million for all your advice! I used to run in the rain before but fell twice and have since been too wary of that to continue. I could also just be a really clumsy person!

I do a little bit of weights but have to admit I'm not consistent with that. Will change that and try out your suggestions, I definitely need strength-building there.

[anie77]

Roots - I reread the posts again and noticed your suggestion to use the elliptical backwards. Brilliant! Thank you. Will have to try that super early one morning when no one's looking, am afraid I'll mis-step and fall off but am super keen to try it.

[BumpJumper]

Is hanging upside down from a monkey bar considered incline training?