Hiking Exercises

Ron Rosenberg Hiking Notes

These are the exercises that US Laser coach Ron Rosenberg recommends to get

in shape for sailing (Laser). You don't need any fancy equipment or spend a

lot of time going back and forth to the gym. These isometric and strength

building exercises will show great results in matter of weeks. Did you know

that the average runner can get into shape for a Marathon in three weeks?

TRY THIS REGIMEN EVERY DAY FOR TWO WEEKS, if you don't see results then

quit. BUT GIVE IT A CHANCE!

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-Reach for the Sky: Lay on your back , on the floor with your knees bent

about 90 degrees. Put your arms straight at a 45 degree angle from the

vertical. Then lift your shoulders and upper body following your arms as

if you were tying to reach for something. You don't have to lift very

high, only to the point were your shoulders are not touching the ground and

your stomach muscles are in tension. I think you have to get to the point

where you maximize the pressure of your lower back against the floor.

Hold for a few seconds ( I count to ten). Start with 12-15 repetitions.

-Pushups: Start with 25 and looking down (floor). As you get stronger, do

them with your head up (looking at the horizon)

-Swimmer/Superman: Lay on the floor, on your stomach. Extend your arms and

legs and lift about 30 degrees from horizontal. Hold for about 2 min. and

increase time as you get stronger. (This is very good to prevent back

injuries.)

-Dips: Using 2 chairs/benches facing each other. Put your feet on one of

the chairs and , keeping your legs straight and at a 90 degree angle with

your upper body, put your hands behind your back and on the other chair.

Now, bending your elbows (only) push yourself up and down. Start with 25

repetitions.

-Wall sit: Put your back against a wall and get your knees bent at a 90

degree angle (as if there was a chair). Hold initially for 2 min., and

then increase time as you get stronger. (Very important, at the Laser

Worlds the top guys could do this for 40 minutes, do this during breaks

between classes).

-Leg Lifts: Lay on the floor, on your back. Put your hands under your

butt and lift your legs about 30 degrees from the horizontal. Hold for 2

min. Increase this time as you get stronger. (Your hands under your butt

take the pressure off your lower back, this is important when starting out,

try and keep your entire back in contact with the ground to spread the load

throughout your abs.)

EVERY DAY can a circut of three different types of crunches, two of

leg-lifts and two of Wall sits you are going to see results very quickly.