We in Vancouver are so blessed to have easy access to some amazing hiking terrain.

In recent weeks, I’ve gotten to hike the Eagle Bluffs at Cypress, Diez Vistas trail at Buntzen, and the Chief in Squamish. There are many other considerations when hiking, but these are just a couple of thoughts that came up in conversation during my hikes.

CLIMBING UPHILL and IMPROVING AEROBIC FITNESS

Even if you weren’t an expert in exercise physiology, you would know by your heavy breathing that climbing uphill is usually a good form of aerobic exercise. According to the American College of Sports Medicine, you would need to exercise at approximately 75 to 88 per cent of your maximum heart rate to improve aerobic fitness.

How do you calculate your maximum heart rate? An easy way is to take 220-(your age). Multiply that number by 75 per cent. That number is the number of beats per minute your heart needs to pump in order to be challenged aerobically.

CLIMBING DOWNHILL – SMALL STEPS

To prevent sprains, strains, and tumbles when climbing downhill, one tip you might want to try out is to take SMALL STEPS. Why?

Small steps mean you have less time to propel your body through the air, meaning that in your landing are fewer reactive forces that occur from the ground into your foot, and subsequently the rest of your body. Fewer of these forces mean reduced stress on your muscles which are contracting eccentrically, and fewer stresses on your weight bearing joints.

As well, smaller steps help to ensure that you have decent footing, so to prevent a slip and fall.

Happy trails!