[azbackpackr]

If you have been sitting around, either at the office or at school, and suddenly find yourself with enough time to get fit again, what do you do?

Ok, I have been working full time as a bus driver and also going to school full time. I have not been doing much hiking lately, just an occasional short hike in Sedona.

I have just finished a 16-session rock climbing class (got my 57-year-old hulk up a lot of 5.8's and started working on only 5.9's by the end of the class ) and a 5 session, 15-hour, very strenuous white water kayaking class at NAU pool, plus a WW run on the Verde River. So, my arms and torso are actually stronger--I can actually SEE the difference! But my cardio has suffered, and so have my legs.

Right now I am in the White Mtns. for a week, at my house here, and today I am going to hike South Fork Trail #97 to Mexican Hay Lake and back, 12 miles, ~~1600 AEG. Tomorrow maybe a bike ride. Evenings at the gym, doing upper body stuff.

Any suggestions for my springtime re-fitness program? Supplements, etc?

[Rob del Desierto]

I started training for a marathon, which really boosted my cardio. All my running was on trails, too, which was great - lots of beautiful scenery.
But then my wife's health crashed and we've been trying to get ready to move. With packing, moving, and job-searching, I haven't been able to run for quite some time, so I have given up on this marathon - no way I can be ready in time. Hopefully I can at least get back into running after we move, though.

[trekkin gecko]

E
you're already doing it
hike and bike, along with all the other things you're picked up

[Nan]

Running has really helped with my cardio, and I'm not a fast runner! Putting in the occasional run at altitude helps too.

[big_load]

With packing, moving, and job-searching, I haven't been able to run for quite some time, so I have given up on this marathon - no way I can be ready in time.

I've been wondering and suspected that might be the case. I hope you pick another goal and keep running as time permits. I'd give anything to be able to run again without consequences.

Anyway, I've learned and re-learned many times that it's a lot easier to stay in shape than to get in shape. If only life would cooperate by dealing fewer interruptions.

[allanalxndr]

Anyway, I've learned and re-learned many times that it's a lot easier to stay in shape than to get in shape. If only life would cooperate by dealing fewer interruptions.

You said it right there! I have been able to get back into the gym the last 4 weeks. I'm so out of shape in comparison to where I was a few years back. First time back on the scale scared me, I'm sure the scale is malfunctioning I'm up 13lbs from the last time I checked a couple years ago.

[PLC92084]

@allanalxndr

At least it isn't 35# ! Before I got serious 4 years ago, I wasn't just tipping the scales; I was tipping them over... My in-laws heard me scream when I weighed myself on their digital scale one day (we were at opposite ends of the house...). Our old analog scale was so inaccurate, I could easily believe it was 10-15 pounds in my favor.

I started running to get in shape for the Camp Pendleton Mud Run then just kept it up... I could never go back to being the sloth I was!

[trekkin gecko]

@azbackpackr
let me give you a more detailed response
given the free time you have, i think you're doing exactly the right things: longer hikes, alternating with biking
that will give you a good start on re-establishing a base
as active as you are, it won't take long
when you get back to work in flg, you might think about adding some intensity
trail running, hikes with altitude and elevation gain, swim intervals, mountain biking all give you a harder workout
mt. eldon as a workout hike, for example, like jim_h does
some other ideas:
alternate a lower body with an upper body activity
body weight exercises such as push ups, pull ups, lunges, wall squats and step ups
i assume you want to keep the strength gains from climbing and kayaking
what is your goal? getting in shape for grand canyon hikes?
i think you'd enjoy the trail running, if you can find the right footwear
my two cents worth anyway
i'm a firm believer in cross-training

[azbackpackr]

@trekkin gecko (and everyone else)
Thanks to all who commented. As for a goal, I want to keep my strength I earned via climbing and kayaking, and also will want to do a some longer backpacking trips this coming summer. I also want to learn to row a big raft down the river. (I'm enrolled in a river guide class in May.)

As for running, I am thinking about doing it since I live near Buffalo Park in Flag. I am really not very good at it, and have to be careful of my knees. I have to run on dirt, I can't run on pavement, it kills me. I also can't run more than about one or two blocks. Seriously. I have to jog, then walk, jog, then walk, etc.

Right now, not having been in the swimming pool for a couple of months doing laps, I know I could easily swim a mile. But I can't run even half a mile. Right now, not having ridden my road bike at all for a month and a half, I know I could ride 40 miles. (It would hurt my nether regions, but I could do it.) I could hike 20, which would pain my tootsies, but I could do it. But I can't run half a mile. So, go figger.

For quickly building cardio, probably just a little running could jump-start that a bit. I did do the 12-mile hike today, South Fork to Mexican Hay Lake. I am pretty tired but feel good, and am going to the gym tonight for some upper body stuff. (I don't know what wall squats and lunges are. I am pathetically un-knowledgeable about anything to do with workout programs, exercises, etc. After a lot of angst, I finally can feel comfortable at the gym in Springerville, having gone there enough times to get used to it. At first, it was awful. I hated it. I had to make myself get used to it.)

And, yes, now that those two PE classes are not taking up so much time, I am going to start hiking Elden in my spare time. It is right by the bus yard! I could finish my morning school bus run, hike Elden, go home and eat lunch, and be on time to my afternoon bus run.

Lap times are also convenient for my job, as they fall at lunch hour and again from 7 pm to 9 pm at the lovely and beautiful NAU Wall Aquatic Center. When swimming at NAU pool, the person in the lane next to you is likely to be an Olympic swimmer from Japan or some other country. It is really cool! Olympic teams from all over the world go there to train in the high altitude. (The Japanese team sure got a kick out of watching our kayaking class last week. I don't think they had ever seen anyone roll a kayak before. They were actually diving for their cameras and taking pictures of us!)

Rob, I hope you can get re-settled quickly. Moving is hard enough without having to have it drag on for months.

[PLC92084]

@azbackpackr

Liz- When it comes to running... I can tell you from personal experience, don't push yourself too hard. Take plenty of time to warm up and go easy on the downhill sections because they can be murder on your joints and bones (wound up with multiple hair-line fractures in my right tibial head).

An interesting bit of trivia I discovered: For every mile a runner runs, more than 110 tons of force must be absorbed by the legs.

I've spent the last three years building up my muscles so they can accommodate my "increased activity" levels. I'm still extremely cautious on how I handle downhill activity.

Doesn't dissuade me from trail running, and adventure racing though...

[azbackpackr]

I definitely have some sort of a mild knee issue, that has actually gotten better lately. Probably running would not improve it, though.

[autumnstars]

I don't know what wall squats and lunges are. I am pathetically un-knowledgeable about anything to do with workout programs, exercises, etc. After a lot of angst, I finally can feel comfortable at the gym in Springerville, having gone there enough times to get used to it. At first, it was awful. I hated it. I had to make myself get used to it.

I am a strong advocate of getting some training sessions at the gym. Or find a friend who knows a lot, or an independent trainer willing to cut you a deal for a few sessions.
A good trainer will help you assess where you are and what you need to do to get where you want to be. They can also teach you to use all the weighs and machines correctly, and mix up your routine so your muscles don't get lazy.
I paid for 5 training sessions a few years ago, and it was well worth it -- in the years since, I have gained and maintained my goal in muscle and reversed my knee pain completely by strengthening my stabilizing muscles.
For strengthening, I've found faster-paced yoga to be good, too. It forces you to use upper and lower body, really focuses on core muscles, and is something you can do any time, no matter the weather.
Just some thoughts.

[azbackpackr]

Yes, that sounds good. NAU has PE courses I can take, and I can use the credit, too! I need only 16 credits in my major to graduate, so I need take only 3 academic classes each of the next two semesters, and can make up the rest of the credits with PE and NAU Outdoors (PRM) credits. NAU has workout classes and yoga classes, pilates, kick boxing, tai chi, karate, scuba diving, rock climbing, kayaking, river running--you name it. I'm like a kid in a candy store since I moved to Flag! Plus, use of the gym and pool are free to students. And they are building a rock climbing wall in the new rec center as well!

[Marnee]

Kettlebells!

http://www.dragondoor.com/dv036/?gclid= ... bAodNT7R-Q

Works for me.

[azbackpackr]

Kettlebells!

http://www.dragondoor.com/dv036/?gclid= ... bAodNT7R-Q

Works for me.

Interesting! I think I am too scrawny to start out with 35 pounds, though.

Hiked Secret Mountain today, 12 miles. Pretty good AEG, too. Nice hike. Saw some interesting people from HAZ up there!