How to Do
The light hiking cross country 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 light hiking cross country.
Beginning
1. As you take a step forward on a climb, lock your back knee and keep your weight on that back leg.
2. Relax the muscles in your other leg as you swing it forward.
Movement
1. Once your forward foot has come to rest on the ground, keep it relaxed and weightless.
2. You can remain in that position for as long as necessary.
3. When you're ready, shift your weight to the front foot, step forward with the other, and lock the back knee again, repeating the process.
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.
