Bushwalking Fitness | Am I getting fitter?

How can you tell if you are getting fitter? Do you need to buy a heart monitor? Can your smartphone tell you? Can body composition weighing scales help?

My last three posts (see below) discussed how to plan a “get fit for bushwalking campaign”, how to make sure that each session is effective and that you are not doing more damage than good…….. but is it working?

If you are not technology-minded, then it’s easy; simply check your watch to see if you are getting any faster. If you enjoy using technology, then it can be a great motivator to watch the improvement, but take great care, as a single score, without supporting data, is often unreliable.

Some signs that you are getting fitter include:

  1. Heart Recovery Rate increases
  2. Resting Heart Rate decreases
  3. Time to complete a fixed route decreases
  4. Average Heart Rate for the route decreases
  5. V02max increases
  6. Metabolic Age (yrs) decreases

The absolute value of these readings may depend on your age, gender, your level of general fitness prior to starting, your health and individual characteristics, which are often inherited.  In addition, there is commonly wide variation from day-to-day and controversies about the formulae used to calculate your score and its relevance to you.

There are many different formulae to calculate your maximal heart rate, so if you find the popular (220 – age) doesn’t work for you, then try one of the others, which are likely to be more reliable, as they are based on research, unlike the “old standard”. As an example of the difficulty of interpreting individual scores, there is a general observation that fit people have a lower resting heart rate (less than 60, and even as low as 28 bpm), but there is an enormous variation between elite athletes, even in the same sport, and a very low heart rate can indicate that your heart is malfunctioning. Resting heart rates decreases with age too, at about 0.5 bpm/year.

Despite this, trends in body measurements are usually very reliable, especially if the measurement is done at the same time of the day and in the same situation each time eg on first rising  or after climbing the same hill. Combining multiple measurements tends to average out errors and make the absolute values irrelevant.

The first three tests of your fitness (1,2,3) are easy to perform, require little equipment  and yet are very reliable indicators of fitness level. Average heart rate and VO2max (4, 5) require a heart rate monitor (HRM), while metabolic age (6) requires body composition scales. When the trend you are observing is backed up by another fitness measurement, you can be confident that the trend is real.

Additional records that many people keep, which give indirect measures of fitness trends, are:

  • Body fat % (calipers, scales)
  • Waist measurement( tape measure)
  • Body weight (scales)
  • Body Mass Index (BMI)

My next post will look at the technology needed to make these measurements; smartphone apps, heart rate monitors and body composition scales.

Related posts

Bushwalking Fitness | Stretches for bushwalkers
Bushwalking Fitness | Is stretching a waste of time?
Bushwalking Fitness | Planning a training session
Bushwalking Fitness: all posts (9)

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    Bushwalking Fitness | Stretches for Bushwalkers

    Which muscles do bushwalkers use? Which are the appropriate static and dynamic stretches for bushwalkers to do? How do I perform each stretch?

    Disclaimer: I have no training in sports medicine nor am I an elite athletics coach, so the advice given below should be discussed with a professional and modified to suit your age and fitness, or you can read the links to the research I have provided and decide for yourself.

    Here are some of important muscles used in bushwalking, although most experts will tell you that bushwalking with a pack and walking poles gives just about all muscles a thorough workout.

    • Glutes: support body weight plus pack
    • Quadriceps: descending
    • Hamstrings: more important for bush walkers than runners
    • Calves: intensity of use varies with terrain, climbing
    • Abdominals: assist with posture, help you avoid back injury, stabilise pack
    • Middle and upper back muscles: stop pack swinging from side to side
    • Lower Back: for lifting and loading the pack
    • Obliques
    • Ankle and Knee Complex
    • Inside and Outside Thigh
    • Hips
    • Neck (trapezius): support the pack via straps

    Source: Fitness Blender Calories Burned Hiking – What Muscles are used in Hiking?

    Here are a selection of stretches for before and after a bushwalk, recommended by three highly regarded fitness websites. Use the links provided to see how to do them or download one of the recommended posters or brochures, which I have cross-referenced.

    A search of YouTube will produce some excellent videos.

    Some say that pre-exercise stretches should mimic the actions about to be performed to get maximum value, while others says that each of the muscle groups should be stretched. As so many muscles groups are involved in bushwalking, the outcome might be the same.

    Take care when selecting dynamic stretches from these websites/posters/brochures as some should be more appropriately described as static stretches (held at maximum extension) rather than dynamic.

    Click the link to see either a photo or video of the stretch.

    Dynamic Stretches, during warm up, after low intensity 5 min walk.
    Type
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    D
    Step Slide
    D
    D
    D
    D
    D
    Pointers
    D
    D
    D
    D
    D
    D
    Static Stretches during cool down, after 2-5 minute
    slow walk.
    Type
    Peak
    performance
    S
    S
    S
    S
    S
    S
    S
    S
    S
    S
    S
    S
    S
    S
    S
    Hamstring Stretch (1) (2) (3)
    S
    Calf Stretch (1) (3)
    S
    S
    Abductor Stretch (1) (2) (3)
    S
    S
    S
    S
    S
    S=Static Stretch for during cool down D=Dynamic stretch for during warm up

    References

    Stretching posters and pamphlets

    1. Start Stretching Guidlines Poster (2 pages) (American Heart Association)
    2. Fact Sheet 3 Warm Up Guidelines (4 pages) (SmartPlay http://www.smsa.asn.au)
    3. Sports Medicine Australia Warm Up (poster) (SmartPlay smartplay.com.au)

    Muscles in hiking

    Brian Mac

    About.com (moderated)

    Peak Performance

    Related posts

    Bushwalking Fitness | Is stretching a waste of time?
    Bushwalking Fitness | Planning a training session
    Bushwalking Fitness (9)

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    Bushwalking Fitness | Planning a Bushwalk Training Session

    What are the essential components of a bushwalking training session? Why are warm ups and cool down important? What types of stretching should be used and when? 

    Disclaimer: I have no training in sports medicine nor am I an elite athletics coach, so the advice given below should be discussed with a professional and modified to suit your age and fitness, or you can read the links to the research I have provided and decide for yourself.

    This post is to alert bushwalkers to recent changes in the advice given by sports coaches and researchers and to offer some safe alternatives, which can be incorporated in training sessions for bushwalkers, leading to more enjoyable bushwalking.

     Controversy

    In the 80′s, coaches and sports medicine practitioners were recommending static stretches before exercise as a way of preventing injuries and muscles soreness. Unfortunately, this incorrect advice is now incorporated into the pre-walk routines of many bushwalkers.

    Recent research has shown that static stretches before exercise don’t prevent muscle soreness or injuries and can actually be counter-productive by reducing the explosive power of major muscles, for as long as several hours after the stretching.

    Essential components

    If you wish to reduce muscle soreness and injuries, the most important thing  you should do before exercise is to warm up fully and only once this has been done, attempt some dynamic stretches. 

    Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury. (Wikipedia)

    Traditionally stretching before exercise has been static  (ie held for 10 – 60 seconds at maximum contraction), but more recently dynamic stretches, typically swings and lunges, have become favored, as they mimic more closely the actions which occur naturally in the activity and can be considered part of the warm-up. During the controlled swing, the maximum stretch is reached but is not held and this is then repeated in a fluid motion. These are the sorts of activities you see Olympic runners and swimmers doing just before they reach the starting blocks.

    After strenuous exercise, low intensity cool down exercises, involving the muscles just used, such as slow walking, are essential to remove metabolic products such as lactic acid from the muscles, return the body to a pre exercise levels, reduce muscle soreness and aid in quick recovery.

    Static stretching can be used as part of the cool down as it stretches tightened and contracted muscles back to original size, and in so doing produces a feeling of relaxation. For those over 65 years, this is the ideal opportunity to increase flexibility, without the risk of injury, as our bodies are already warm.

    Sample Training Program for Bushwalking ( Thanks Jarrad)

    Warm up

    This may take more than 5 minutes to initially, but this will soon decrease with familiarity. Once you have completed the dynamic warm up, try some light repetitive exercise eg walking up and down stairs 10 times just prior to stepping off, for your walk.

    Your training walks

    Logically, your training sessions should exercise all the muscles you will be using on your walk. In a gym environment, it is difficult to know which muscles to exercise and upon which to give more focus, but when actually walking this all happens automatically.

    If you are going to walk off-track with a heavy pack, in hilly, rough terrain then that’s the training you should do. If you intend walking on the flat with a light day pack then that’s how you should exercise.  Training off-track has the additional benefits of developing balance, and adding interest to what can be repetitive and boring.  Balance is an often ignored attribute of a good walker, and can have a major impact on speed of movement and safety.

    Don’t forget to build up slowly: increasing either distance or speed a little each day, beginning on the flat and increasing the steepness of the terrain, and adding weight to your backpack at regular intervals, when you feel you have reached your maximum speed..

    Unfortunately not everybody has access to a suitable training environment, so your gym programme will need to exercise all the muscle groups you will be using, developing the balance and strength that climbing on rough terrain automatically produces. I highly recommend that you incorporate a Pilates or yoga class or two, as they incorporate stretches which focus on the core muscles so essential for balance and carrying a backpack.

    Cool downs

    • 3 -5 min slow walk
    • 5 -10 min Static Stretches (eg www.brianmac.co.uk/stretch.htm)
    • Refuel: both fluid and easily digestible food (eg fruit or sport drink)

    Once, again Brian Mac has a number of very good stretches that should be conducted after exercising. The longer you can hold a stretch for, without bouncing, the more benefit you will gain. To start with I would only hold a stretch for about 20-30 sec and conduct each stretch twice. Those over 65 years, may need to hold for 60 seconds to get maximum benefit.

    Another site which is also very helpful is:

    http://www.topendsports.com/medicine/stretches/index.htm

    It has pretty much the same stretches as the Brian Mac site, and maybe a few alternates if you find that some of the stretches are hurting etc.

    Related posts

    Bushwalking Fitness | Is stretching a waste of time?
    Bushwalking Fitness | Stretches for Bushwalkers
    Bushwalking Fitness (9)

    References:

    Brian Mac

    About.com

    Peak Performance

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    Bushwalking Fitness | Is stretching a waste of time?

    Is static stretching a waste of time? Does static stretching before exercise prevent muscle soreness and injury? Can static stretching beforehand reduce power during a bushwalk?

    With a couple of  almost 3000m Canadian mountains (Mt.Begbie near Revelstoke and Mt Tupper near Roger’s Pass) to climb in September, and with the festive season having played havoc with my fitness, I have again made my annual New Year’s resolution to improve my fitness.

    Mt Begbie, Revelstoke (© goldenscrambles.ca)
    Mt Tupper, Rogers Pass (© Selkirk Mountain Experience)

    My usual weekly keep-fit regime involves 3 or 4,  45 – 60 minute walks on rugged and hilly tracks near my home, interspersed with a Pilates class or two, and as I approach a major bushwalk/climb, 1 or 2 bushwalk-specific weight resistance sessions at my local gym. In hot weather, I cool down after  my morning walk with a 1 km swim.

    While annual gym fees are substantial, cutting back on my wine consumption by a glass a day, more than pays for the cost! This training schedule may seem excessive to some, but I’ve found that to enjoy a bush walk, and in some cases a 10-12 hour day with a heavy pack, that, a high level of fitness is needed. As I get older it takes more effort to reach and maintain the same level of fitness.

    Training Route, Brownhill (3.83 km)

    I find that, as I usually train on my own, I need some incentive to improve and for this I  use the highly regarded iPhone app Walkmeter which enables me to compare my times from walk to walk and from stage to stage within the walk. It even allows me to select background music with appropriate BPM (beats per minute) and gives me feedback throughout the walk as to how I rate compared with my best, median and worst times at key points ( see map above) along this route. All of these statistics, including calories burnt, can be viewed online , exported to Google Earth (kml or gpx files) or shared with your training partner.

    As I have been noticing a little calf muscle soreness during these walks, I thought I would investigate if a stretching regime could help. To my surprise, I found that the benefits of stretching were rather controversial.

    Researchers Robert Herbert, Ph.D., and Marcos de Noronha, Ph.D. of the University of Sydney conducted a systematic review and meta-analysis of 10 previously published studies of stretching either before or after athletic activity. They concluded that stretching before exercise doesn’t prevent post-exercise muscle soreness. They also found little support for the theory that stretching immediately before exercise can prevent either overuse or acute sports injuries.  (When to Stretch – Experts Recommend Static Stretching After Exercise ©2013 About.com. All rights reserved.)

    Part 2 of this post outlines a bushwalk training session which has been designed for me by a professional trainer and includes a warm up with dynamic stretches, training walk, and a cool down including static stretches.

    Other Bushwalk Fitness related posts (9)

    Bushwalking Fitness
    Bushwalking Fitness | Stretches for Bushwalkers
    Bushwalking Fitness | Planning a Bushwalk Training Session
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    Bushwalking in the Northern Flinders Ranges | Warraweena Conservation Park

    Looking for some off-track walking in a remote area in the Northern Flinders Ranges, South Australia? Already walked the Vulkathunha-Gammon Ranges? Well here is your chance to walk in a similar environment, but with a few more amenities, a window into the past and a little less remoteness.

    Just back from a week’s bushwalking in the Warraweena Conservation Park, about 30 km south of Leigh Creek, and about 550 km north of Adelaide, in the Northern Flinders Ranges, South Australia.  (Thanks John for your leadership and planning)

    Warraweena Conservation Park 

    Adelaide – Warraweena (Google)


    History

    Warraweena is a 130 year old sheep station, which was originally part of the Oratunga Run (later renamed Moolooloo) until the late 1800s.  It was acquired in 1996 by Wetlands and Wildlife, a private conservation company, destocked and converted to a private Conservation Park. More info…..

    Source: SAAL – NRM – Northern Flinders Ranges – FS-052007

    Nearby is the old Sliding Rock copper mine, dating back to the 1870′s, where hundreds of miners, their families and local shopkeepers lived in its heyday.

    Sliding Rock was discovered in 1870 by John Holding and Joseph Hele because of its pure copper. In 1872 the township of Cadnia was surveyed a few hundred metres east of the mine. The town catered for up to 400 miners and their families and had a sense of permanence. Horse races and cricket matches were held. A court house dispensed justice, the Rock Hotel catered for workers while 4 general stores supplied goods and food. In 1877 the mine was inundated by massive flows of water. Although a steam powered pump was used to stop the water entering the shafts this failed and later that year the mine was abandoned. The town quickly followed. More than a century later the water became valuable as a temporary supply to Leigh Creek. For fossickers and history buffs there is much to see. Enjoy the walk around the ruins of the early township and mining site. There are also 2 cemeteries marking the passage of time. Permissions to camp should be sought from the Warraweena homestead, a short drive from Sliding Rock.  (Source: Leigh Creek Visitor Information Outlet  downloaded 01/10/12)

    Sliding Rock Copper mine ruins © Bush Walker 2012

    More pictures of Sliding Rock mine and town

    More recently, water pumped from the disused mine was used as a temporary water supply for Leigh Creek, until the Aroona Dam was built.

    Bushwalking Potential

    C. Warren Bonython in his book Walking the Flinders Ranges (Rigby 1971) pp103 – 118, describes how he walked, during early July1968, NE  along the eastern boundary of Warraweena from Patawerta Gap, through Narina Pound, past Narina Hut, Mt Tilley and Old Warraweena, Claypan Dam, Mt Hack and finally through Main Gap, continuing north towards Angepena.

    Extract from Walking the Flinders Ranges (Rigby 1971) p104
    Extract from Cadnia 50K Topographic MapNB Only the central part of the Warraweena lease is shown

    The Park is 341 sq km in area, accessed by a small number of 4WD station tracks and numerous dry creek beds, making walking relatively easy.   The country is beautiful and typical of the arid Flinders Ranges, with open ridge lines and broad pebbly creek beds, lined with ancient  River Red Gums and native pines on the flats and slopes.

    Warraweena Conservation Park © Bush Walker 2012

    Mountains: The Park includes many of the highest peaks in the Flinders Ranges including Mt Hack, which is over 1000m. The photos below show Mt Stuart (881m), Mt Gill (914m), and Mt Hemming (799m), which are prominent (higher than Mt Lofty) mountains in the region and well worth the relatively easy climbs for the views.

    Vegetation is  relatively open (see Google map above), especially on ridge lines, but there are places where native pines are thick and spreading. Creek lines are easily walked. Beautiful wildflowers abound in season.  The central-western area toward Mt Stuart, is open grassland with a sparse overstorey of drooping sheoak and gum and pine in the creeks.( Source: SEG 1999)

    © Bush Walker 2012

    Walk duration: day walks to 9 day extended walks are possible within the confines of the Park, and with a little planning, a variety of circular loops originating and finishing at Warraweena HS or the strategically placed shepherd’s huts are possible.

    Water Availability: water is  available each night, either at one of the 27 permanent springs (Source: SEG 1999), the ephemeral creeks (Black Range Spring, Sandy Camp and Warriooota) or at the shepherd’s huts with their rainwater tanks.

    Mt Hemming (midground) Cockatoo Well (yellow pin NE) Mt Stuart (further back)
    Cockatoo Well – Mt Gill
    Warraweena (yellow pin to NW) – Cockatoo Well – Mt Gill (foreground)

    Accommodation

    The Homestead and Shearer’s Quarters provide a base camp for those planning day walks, with 4WD access from these to more remote sites. Shepherd’s huts, such as those at Cockatoo Well, Dunbar Well and others, provide basic amenities (long drop pit toilet, bed frames, water tank, fire ring and table) and are spaced about a day’s walk (15 km) apart throughout the park.  They are accessible by 4WD, but not 2WD. More info and bookings…

    cockatoo well hut © Bush Walker 2012
    Cockatoo Well Hut  Warraweena © Bush Walker 2012

    Wildlife

    Red and western-grey kangaroos, euros, dunnarts, bats, emus, native birds (Inland Thornbills, Southern Whitefaces, Australian Ringnecks, Yellow Throated Miners, Red-capped Robins, White Browed Babblers) and reptiles (sleepy lizard, snakes, tree dtella, geckos, skinks) and frogs abound. (Source: SEG 1999)

    Thirteen Colonies of yellow-footed rock wallabies have been sighted and one very rare plant, Menzell’s Wattle. There is an enticing panorama of open hillsides, pine forests, ranges, creeks thick with red gums, waterfalls and water holes and towering the eastern section of the property is Mount Hack, 1086 metres and the second highest peak in the Flinders. Bird surveys have counted 77 species here and the property is a great place to observe bird life. Around 168 species of plants were found. Anyone can camp here, bushwalk or bird watch for a nominal fee. There are shearer’s quarters with amenities that are very comfortable.  (Source: Leigh Creek Visitor Information Outlet  downloaded 01/10/12)

    You will see the occasional small woolly flock of sheep, invaders from a nearby sheep station. Unfortunately, there are still some large herds of goats remaining, despite the efforts of sports shooters. Foxes and rabbits are common.

    Dragon Lizard © Bush Walker 2012

    Weather

    Best months for walking are May to August when the average monthly maxima are in the low 20′s (19-24ºC). Overnight temperatures are just above freezing (2-7ºC). These are also the driest months, as most rain falls December – April.

    Check the Copley weather  and Leigh Creek Airport forecast (Weatherzone)

    Links

    1. Contact the Park Manager, Stony Steiner, by email  or phone (08) 8675 2770
    2. Warraweena in the North Flinders: In the Flinders Ranges area of the Outback region of South Australia (Postcards)
    3. Warraweena Wetlands and Wildlife (Wetlands and Wildlife is a conservation company that was founded by Mr Tom Brinkworth to hold land of significant conservation value for the benefits of future generations. )
    4. Warraweena: The Sentimental Bloke (Spectacular pictures by Peter MacDonald, capturing the essence of the Flinders Ranges and outback South Australia.)
    5. Warraweena (Flickr photo search)
    6. Goats on Warraweena (Sporting Shooter Magazine,  22 Sep 2011)
    7. Expedition Warraweena pdf (Scientific Expedition Group)
    8. Warraweena – Cockatoo Dunbar Loop (LCOOL Flinders Ranges Trip Day 7 – 3 Oct )
    9. Warraweena – Mt Gill Day Drive (LCOOL Flinders Ranges Trip Day 6 – 2 Oct)
    10. South Australian Arid Lands – Natural Resources Management Group – Northern Flinders Ranges – FS-052007 Fact Sheet (pdf 1.2Mb)
    11. Copley weather and Leigh Creek Airport forecast (Weatherzone)
    12. Public Access to Pastoral Lands (pdf) Four Wheel Drive SA
    13. Public Access Routes  Four Wheel Drive SA
    14. Public Access Routes Fact Sheet (lists 24 routes, including Warraweena)  DEWNR (pdf)
    15. Pastoral Access Request Form DEWNR (pdf)
    16. Arid Lands Information System DEWNR ( zoomable map of pastoral leases)

    Similar posts

    1. Bushwalking in the Vulkathunha – Gammon Ranges,  South Australia | Pt 1 Trip Planning Resources
    2. Bushwalking in the Vulkathunha – Gammon Ranges,  South Australia | Pt 2  A Key to Learning About the Gammons 
    3. Bushwalking in the Vulkathunha – Gammon Ranges, South Australia | Pt 3 Useful Planning Notes from Bonython’s Walking the Flinders Ranges
    4. Other BushwalkingSkills posts related to the Gammon Ranges(7)

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