Nice legs spaghetti arms!

Marin is a hiker’s paradise, with more trails than you can shake a walking stick at. And who wouldn’t want to take part in our local pastime? Hitting the trails increases cardiovascular fitness, develops ox like leg strength, and promotes mental healthiness. But unless you walk on your hands, this form of activity will not increase your upper body strength.  Balanced body strength is important and a fit upper body can save you from falls and help you with lots of daily tasks. Luckily, there are some simple moves you can do out on the trail to challenge your arms and add some upper muscle.

*Bench or rock push-ups: To work your chest, shoulders and triceps try doing a set of push-ups every time you pass a flat rock or bench. Puttingyour hands on the bench and your feet on the ground makes the move easier,while putting your feet on the bench (and your hands on the ground) will make it more challenging.  

*Isometric pulls: To work your back and biceps wrap your hands around a
stationary object with your knees bent and pull for a set period of time (a
tree, post, or bench back works well). Keep your knees bent during this move
and don’t forget to breathe!

*Atlas throws: Atlas throws are a great total body move that also works your
upper body.  In an area that is not ecologically sensitive find a rock that you can pick up and toss. Try tossing it overhead, to the side and up in the air. Make sure you stay safe by starting with a rock that you know you can manage, making sure you use proper lifting form to hoist your rock (bend at the knees, not the back) and don’t hit any ofyour hiking buddies.

*Use hiking poles: Walking with hiking poles helps to burn extra calories,
protects your knees on the downhill sections and works lots of muscles in your
upper arms.

Do these moves two to three times a week and your arms will soon be giving your legs a run for their money!

Heather Robinson is the Manager and Fitness Director at Get In Shape for Women in Corte Madera and Mill Valley. Heather specializes in helping real women achieve full-body transformations through an integrated fitness, nutrition and wellness coaching program