Practice Hikes: Using Trekking Poles to explore EB Parks

The East Bay Regional Park District (EBRPD) is the largest park district in the nation; second largest in the world.  Every 2 months, they have an activity guide called Regional In Nature “RIN” in which they list an amazing array of classes/workshops/events, including a variety of PoleWalking classes and practice hikes/walks…presented and taught by yours truly   My class sizes are limited to facilitate optimal learning.  They fill fast, so reserve early.

Friday’s Practice Pole Hike at Tilden Park’s Botanic Garden was magical.  Go NOW!  It’s Free!  Glorious blooming flowers smile at you!   The creeks are roaring and you get to explore the entire State of CA (botanically) in about 2 hours.  Stop in the nature center, say howdy,  and see the cool pine cone display.    EBRPD staff are friendly, knowledgeable and genuinely interested in helping you have the best possible experience in the park you visit.  Above are the Fawn Lillies and the Giant Wake Robin (Trillium).  Click on any picture to enlarge then the back button to return to post.  

Below, in photo #3 Helen’s poles are behind her on the stairs – they would support her better if they were out in front of her.  I met Helen at Yosemite Conservancy’s Spring Forum (scroll down to see that blog post).  At 85, she wants to keep hiking so I encouraged to her come to the Botanic Gardens Practice Hike.  It was a lovely afternoon in a spectacular setting   We wandered all around the Gardens exploring and marveling at our CA abundance.

The next day, Saturday, was our 3rd time this year at Black Diamond Mines Regional Park.  May-Oct we head to cooler climes.  But right now, it’s spectacular.  Take the Mine Tour

The morning Basic Skills Class was a great intro for 11 Happy Hikers.   We cover the basics, learn (or re-learn) how to walk with attitude and spinal rotation, then we pick a hill with reasonable footing and march up and down.  We practice powering up the hill and supporting our joints on the down.  We lengthen, then lengthen again, again and again until we know the OPTIMAL length to use on downhill.  It’s not until you know what TOO long is, that you will feel what long enough does for your knees.  This phenomenon is something you really want to experience.  Having good hand and body position is essential, but pole length is an important factor in achieving optimal performance when hiking downhill.

On our afternoon Practice PoleHike, we started and ended with the steep mine tailings – working on our footing and doing lots of adjusting to FEEL the optimal length on the downs.  Then we wandered over to the Visitor Center Mine which is OPEN after a long closure.  We watched the historical short video on the area then headed out on the trail on a gorgeous clear day.   The views were stunning!

Even when the rest of the East Bay is a mud-fest, the sandstone here provides good footing.  Our hike is somewhat challenging and gives us lots of opportunities to practice pushing up with power and picking our way down.  With practice, confidence improves.  Everyone has some homework to do and is encouraged to practice what feels a bit awkward.  We provide many tools for your hiking toolbox and every class is different, which is why some folks take classes again – to refresh, to learn additional skills and to expand their hiking horizons!

Pole Walking Classes all over the Bay Area

Determining which poles best suit a person’s issues and goals is an important part of the learning process.  We use all 3 types of poles, helping participants figure out what works best for their structure (fit), their issues and their goals.

Take a look at this Article in the Pacifica Tribune this morning.  We offer 3 levels of classes so anyone can learn great skills to more fully enjoy the outdoors.

• How to use POLES for Hiking & Outdoor Exercise
• How to use POLES for Balance, Mobility and Basic (Functional) Walking
• Walking Workout:  Urban PoleWalking for Health & Fitness (Nordic Walking)

Regardless of your activity level, you can achieve many benefits from learning these skills.  Your back and knees will thank you and you’ll feel taller.

Increased circulation to the brain is a good thing!  Being outside, with your buddies, enjoying a full body experience is the triple win of poles!

Check our calendar for all class listings, including Rocky Mountain National Park!

Trekking Poles FAQ: Are Hiking Poles for Everyone?

No, but… Using poles provides many benefits for people who like to walk or hike.  Optimal use of poles encourages better posture, endurance, confidence and gait.  Using the upper body muscles helps to preserve joints all over the body.

In the literally thousands of people I’ve encountered over the last 15 years, I’ve met a handful that really were not pole people.  One lady was so uncoordinated, that she was terrified.  It was a bad fit.   People that have progressed to a walker often can no longer benefit.   A hiking buddy of mine (who loves to talk) trips on poles when he uses them.  Best for him to not have poles.

Sometimes people have to ease into learning new skills like using poles – or any new thing (think orthotics).   Here’s a very recent example:  One lady was given this prescription:  Use your new poles for only three to five minutes, 2 or 3 times a day.  Consistency/Frequency with very low intensity & duration.   She then went out for an hour with a friend and overdid it.  She damaged her fragile shoulder and hated her poles.   She admitted she was out too long, was distracted and did not focus on her form.   She called her poles “toxic.”   I silently shook my head in frustration at her admitted and blatant violation of her body.  She blamed the poles even while admitting her ridiculous and (as it turned out) dangerous behavior.   Rather than gently and progressively lubricating the shoulder joint and slowly building muscles that support the shoulder, she ended up back at the doctor’s office in severe pain.

Poles COULD have helped her in many ways, but she did not listen to either her body or her trainer.   Regular readers of this blog know that I like to focus on the positive.  So I end this post with happier thoughts.

“To be interested in the changing seasons
is a happier state of mind
than to be hopelessly in love with spring.”  ~ George Santayana

“Giving people self-confidence
is by far the most important thing that I can do.
Because then they will act.”  ~ Jack Welch

Trekking Poles Tip: Improve Power and Performance on Uphill

Once you’ve learned optimal form and muscle recruitment for going uphill, we have another tip that will significantly improve your performance.

In just one word – Cadence!  Bikers know about cycling cadence.   With proper gear shifting, pedal stroke is rhythmic and gears are not ground.

It’s the same on the trail.  As you change terrain, modify your stride to maintain your rhythm.  Here’s how:

• Find your natural walking rhythm without poles.  Make sure you’re using your optimal walking form – natural arm swing with spinal rotation.
• Using poles, feel that same rhythm.
• Focusing on your form, notice how you can maintain the relatively same pace as you start up a gentle hill.  In order to do this, you’ll need to shorten your stride.
• Imagine that you’re shifting into low gear as you would in a car going steeply uphill.  Plan your “gear shift.”

Practice this without your IPod or cell phone or any other distractions.  Lock in your form so that you can maintain your rhythm and cadence even while chatting with your buddies on the trail.

Remember, when ever you think of something that brings you back into your body – honor that awareness.  When you think of cadence, work on your rhythm.   Everything is linked.  You’ll notice better breathing, better use of the muscles in your  back and you’ll be able to relax your hands/jaw/shoulders.  Optimal form is a lifelong process.

Enjoy your poles; enjoy the outdoors!

 

Rocky Mountain National Park POLES Field Seminar

What’s the very best way to learn optimal use of poles and really feel the many benefits?  Out on the trail. We try out different models, we learn ways to improve performance on a variety of terrain, we explore ways to preserve our joints and to improve confidence, endurance and strength.  We share tips and strategies for more completely enjoying the glorious outdoors!

Here are some photos from my recent visit to CO.  We hold this seminar through the Rocky Mountain Nature Association on one of the most beautiful trails I’ve ever seen:  from Wild Basin Trailhead (get there early because the parking lot fills up) to Ouzel Falls by way of Copeland Falls and Calypso Cascades.  Roaring water most of the way up.  Waterfall after cascading waterfall.     Click on any photo to enlarge and click the back button to return to the post.

On rocky terrain/trails, try to step on “flat” places.  This will help your ankles.

Be careful you don’t leave your poles just lying around.  Notice how our poles are nicely propped safely out of the way?  And no, they’re not teetering ready to fall into the raging torrent.  I’ve heard tales of chipmunks eating pole straps.  I’ve seen and heard so many strange tales that this did not surprise me.  Plus those little guys are BOLD.

Happy Summer 2011!  Late Spring in Rocky Mountain National Park was glorious.

Trekking Poles Tip: How to turn up your POWER

HIKERS:  Try snugging up your straps. Yes, it’s that simple.  If you use the straps correctly and your body optimally, the poles are an extension of your arms.   It’s easier to feel the PUSH of the poles on flat and uphill if you’re using them in a pushing action.  This sounds simplistic, but try tightening your straps the next time you want to really MOVE and see how it feels.

This extra POWER  presumes you’re using poles optimally and also using gloves.  We like simple bike gloves – no Velcro and finger pockets for easy removal.  They can significantly improve your performance,  reduce hand strain and protect your hands on the trail.

Notice the distinction we make between correctly and optimally.  This is very important and deliberate.  EveryBODY is different and it’s important to LISTEN to your body.  Make accommodation where and when you need to.

• Optimal use of poles means you’re getting the most benefit for your body based on your goals.  Your goals usually depend on your issues and the terrain.
• Correct use means you know the basics.  For example, how many times have you seen people hiking with their travel tips on or hauling themselves uphill?  Or using straps in a way that facilitates what we call “The Death Grip?”

The list of non-optimal things we see on the trail goes on and on. I like to focus on good form and I enjoy when people want to learn and understand that, by learning, they get better exercise, improve their performance and their enjoyment of the outdoors.

ACE Trainers: POLES Seminar & Waterfall Hike, Rocky Mountain National Park

On June 11, 2011, I’ll be teaching a POLES for Hiking Field Seminar at Rocky Mountain National Park.  We’ll explore roaring waterfalls as we hike, learn and explore.  This is a magical trail and a wonderful place to learn skills that enable people to achieve the many benefits of hiking with poles.

This class is offered thru the Rocky Mountain Nature Association for anyone who loves to hike.  In addition, ACE-certified personal trainers can get .8 credits for this class by contacting me thru this blog for more info.

Pole Walking: Walking with Attitude, Walking YOUNG

As we age, we can lose or reduce spine function.   Using poles for walking and hiking enables us to use our upper body muscles to help preserve our joints.   Spine function can be restored. This is done because, when we walk with poles, we appear to walk as we did when younger – with attitude.   We are using muscles which support AND lengthen the spine.   Walking with attitude – with purpose – is the natural walking pattern.   It’s called reciprocal gait. It’s the diagonal pattern of opposite arm and leg.   When this occurs, the spine is able to ROTATE. This spinal rotation feels good, looks good and is very healthy.

Walking with poles recruits core muscles, including the latissimus dorsi, lower trapezius and oblique muscles.   These core muscles, when used, strengthen.   When optimal posture and form are used, the spine lengthens.    Gravity acts,  the spine compresses, we get shorter.   Using poles actually can reverse this process – the spine lengthens and elongates.

All of this assumes a natural arm swing. The arm swing is part of the spinal rotation and muscle recruitment. Learning optimal use of poles is key to achieving these benefits.   Beware fads or techniques that involve elbow pumping.   Repetitive movement of a joint can cause stress.   Repetitive movement especially of an elbow joint can cause tendonitis.   Anything that does not look natural or like walking “with attitude” needs to be approached with caution.

• As you walk, think of walking with purpose or focus.
• Think of a lovely sachet or of strutting.
• One lady said, “Oh you want me to walk Sassy!.”  YES!
• Whatever works for you, know that you cannot rotate too much.
• It only looks like you’re walking YOUNG.

Regain the vibrancy of youthful walking – learn to walk optimally with poles and Enjoy the Outdoors!

 

 

New Facebook Page for people who love to walk and hike with poles

I just created a new Facebook Page for people to use as a FORUM for asking questions, discussing how poles enhance their outdoor experiences and help them achieve their goals.

Please check it out and click the LIKE button to enjoy:  FaceBook Page for Pole Walkers

Save your Knees: Benefits of using poles for hiking and walking

With OPTIMAL USE, you can achieve ALL these BENEFITS of using Poles for Hiking, Walking, Exercise, Balance & Mobility!

Win-Win-Win ~ Be in nature, connecting with your friends and family while getting a great workout using your whole body.

Improve Power, Balance, Control & Confidence ~ Confidence is the #1 benefit for many pole users.  It cannot be taught, but it is felt almost immediately and empowers people of all ages.

Preserve Joints ~ Reduce stress on knees, ankles, hips, and spine.  Optimal use helps to prevent strain on joints in the hands, arms and shoulders.

Fat Burning & Weight Loss ~ Experience faster, easier and more efficient calorie burning and energy use with poles because more muscles are recruited in less time.

Focus ~ Using poles reminds us that we’re getting great exercise.  The constant feedback we receive enables more consistent spinal rotation, power and attention to our bodies.

Improve Gait ~ Walking with 2 poles facilitates a more even, fluid and reciprocal gait.   People preparing for or recovering from joint resurfacing or replacement can help “unweight” a joint.

Increase Endurance ~ Spread the work of the muscles over your entire body to experience more energy and greater endurance for your hike or walk.

Improve Posture & Cardio-Pulmonary Function ~ Walking with poles “self corrects” posture allowing your lungs to reach greater capacity.  This benefits cardio-pulmonary function and helps to increase endurance.

Weight-Bearing Exercise – Build Core Strength ~ Weight-bearing exercise is recommended for prevention and management of osteoporosis.    Using poles while walking is a time-efficient way to get weight-bearing exercise.

Compliance ~ “Sporty” poles can be more empowering than a cane.

Lymphedema ~ Movement of hands & arms may facilitate reduction of swelling in hands during exercise.

Reduce Risk of Falling & Injury ~ Poles provide bi-lateral stability.

Equalize ~ Family and friends of uneven abilities can walk together – poles can give you an “edge” and help you keep up with your buddies.

Enjoy the Outdoors, Feel the Power ~ Venture onto uneven terrain with confidence and have more fun while hiking or walking!.

Achieve, Regain & Maintain Mobility ~ “ARMM” yourself with a vital skill for LIFE!

Restore & Maintain Spine Function ~ Walk with attitude and vitality.  Look and feel YOUNGER!

©AdventureBuddies.net ™

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