Hit the trail to cardio fitness

HIKING is a low-impact activity that can be a great way for beginners to improve their cardiovascular fitness. It can be done almost anywhere, from local parks and nature reserves to mountains and national parks, and can be tailored to your fitness level and the terrain you’re exploring.

One of the main benefits of hiking is that it is a full-body workout that engages your leg muscles, core muscles and arms. Uphill and downhill walking can help to strengthen your leg muscles, while using your core muscles to maintain balance and your arms to stabilize yourself on uneven terrain provides a great full-body workout.

In addition to being a great workout, hiking is also a fantastic stress reliever. Spending time in nature can help clear your mind, reduce stress levels, and lower blood pressure. Research has shown that spending time in nature can also reduce the risk of heart disease.

To get started with hiking, it’s important to wear comfortable and supportive shoes and clothing, bring plenty of water and snacks, and start with shorter hikes. Gradually work your way up to longer hikes as your fitness level improves. Aim to maintain a moderate pace throughout your hike and take breaks as needed to catch your breath. Here are three effective strategies to follow that are short and sharp and an excellent place to start: Find a hill or stairs: Walking up and down a hill or a set of stairs for several repetitions is an excellent way to get your heart rate up and improve your cardiovascular fitness.

• Wear a pack: Carrying a pack during your walks can add resistance and make your glutes work harder, which can lead to increased strength and endurance over time. Start with a light weight and gradually increase it as you become fitter.

• Choose hilly fire trails: Walking on uneven ground can help to improve your balance and ankle stability, preparing you for more challenging hikes. Fire trails are a great option as they tend to be less crowded than traditional hiking trails. By following these three strategies, you can maximize the effectiveness of your short workouts and make significant progress towards your cardio fitness goals. Remember to always start at a comfortable pace and gradually increase the intensity as your fitness level improves. With consistent effort, you’ll be able to see improvements in your cardiovascular fitness in no time.

Jo Cordell-Cooper is the Tasmanian Personal Trainer of the Year and an award-winning business owner. She specialises in hiking fitness and offers Friday NIGHT Hikes for beginners on the Eastern Shore. Email Jo@jocc.com.au or phone 0409 862 206.

Hobart

• 9 zucchinis, grated

• 6 tablespoons plain flour

• 3 garlic cloves, crushed

• Grated rind of 1 lemon

• 1 egg, lightly beaten

• 1 tablespoon vegetable oil • 1/2 cup (125g) sour cream • 4 slices smoked salmon

1 Place zucchini in a sieve over a bowl, add 1 teaspoon sea salt and toss. Set aside for 15 minutes, then rinse, place in a tea towel and squeeze out all liquid. Combine with flour, garlic, rind and egg, and season with black pepper.

2 Heat oil in a non-stick frypan over medium heat. Drop tablespoonfuls of mixture into pan and cook for 1-2 minutes each side until golden. Cook in batches, adding more oil if necessary.

3 Stack two fritters on each plate. Top with sour cream, smoked salmon and black pepper. Serve immediately.