How to Do
The exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the exercise.
Beginning
1. When you take a stride forward on a climb, lock your back knee and keep your entire weight on that leg. Relax the muscles in your other leg as you swing that leg forward. When your forward foot lands on the ground, keep it relaxed so it doesn't bear any weight. You are free to remain in that posture for as long as you require.
2. When you're ready to take the next step, shift your weight to the front foot, step forward with the other, and lock the back knee again.
Movement
1. Look for a (very) steep hill that will take you 10 minutes or more to climb.
2. Fill your pack with water bottles equal to 10 to 25% of your body weight.
3. Climb the incline (the intensity should be that your legs are burning but you are not too puffed cardiovascular - a good judge of this is that you should still be able to carry a conversation)
4. At the top of the hill, empty the bottles (to save your knees)
5. Return to the bottom of the page and refill the bottles.
6. Rep 3-4 times more.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
