Category Archives: Fitness

How to Clean a Reservoir

One of the many useful references …

Because a few of our hikers are using drink flavours like Gatorade, the reservoirs that we are using go mouldy really quickly if they are not appropriately cleaned between uses. 
So here is a link with instructions on how you can clean the water reservoirs (e.g. Camelbacks) without spending a small fortune on the cleaning tablets.

How to Tie a Shoelace

Who would have thought that in our 30’s we would still be learning about how to correctly tie our shoe laces … but here we are!

When walking or running long distances, it is important that the shoes that you’re wearing are as comfortable as they can be whilst still ensuring a tight fit so that you can avoid pain, blisters and sprains. But for many people this can be very difficult to achieve between the shape of the shoe and the shape of their foot.

So what can you do? Have a look at the image below and experiment with the different tying techniques (or combinations there of) until you get something that is comfortable and a tight fit.

It can make an incredible difference!!!

Looking After Ourselves

The advice is clear – if we don’t look after our feet🦶we are highly unlikely to be able to finish the hike!

So instead of floundering around online trying to figure out how to look after ourselves we decided to have a chat with two great physios from Ascend Physiotherapy – Bryony and Christal!

The first session is on blister prevention and treatment.

But what about other injuries like rolled ankles, sore knees, painful hips or some lower back pain that may get in the way of getting on with the hike?

Bryony and Christal from Ascend Physiotherapy to the rescue again with some great lessons on how we can look after ourselves whilst we’re away!

(Most probably quickly followed by a visit to Ascend after the insanity is over 🙂)

Vertical Jump Test

Stand side on to a wall and reaches up with the hand closest to the wall.
Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. Then leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The only count the best of three attempts.

Plank Hold Test

The aim of this test is to hold an plank position for as long as possible.

Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. Start the stopwatch. The test is over once you are unable to hold the back straight and the hips are lowered.

4 Stage Sit Up Test

This is a simple test where you are required to do four forms of sit ups.

Perform one sit-up as described for each level, with either the feet held by an assistant or not, and with the legs straight or not. Several attempts can be made for each level, with the technique scored using the criteria below. The four levels are as follows:

  1. Perform a leg sit up with the knees at right angles and your feet held.
  2. Perform a leg sit up with the knees at right angles and your feet notheld.
  3. Perform a straight leg sit up with your feet held.
  4. Perform a straight leg sit up with your feet not held.

The Queens College Step Test – At Home Variation

Step up and down on the platform at a rate of 22 steps per minute for females and at 24 steps per minute for males.
Using a four-step cadence, ‘up-up-down-down’ for 3 minutes (if you don’t have a metronome sitting around at home, look on Spotify, you need a song about 96bpm.. Making sure to use the same track each time to keep the step rate the same from test to test).

Stop immediately at the end of the 3 minutes, wait 5 seconds (or long enough to find your pulse) then time for a full minute. This will give your heart rate time to normalise (if you are using a smart watch, use the BPM at the end of the 1.05 minutes.

To calculate an estimate of your VO2max use the following formulas (McArdle et al.,1972).

men: VO2max (ml/kg/min) = 111.33 – (0.42 x heart rate (bpm) )

women: VO2max (ml/kg/min) = 65.81 – (0.1847 x heart rate (bpm)