Last fall I purchased the book "Lake Tahoe, Must-do Hikes for Everyone" by Mike White. I like it because it goes into detail about 42 of the most popular hikes in the area.

It covers everything from flora and fauna; driving directions to and detailed maps of the trail; to trail etiquette and safety. After reading most of the book I'm set to head toward the Mount Tallac trailhead, right?

No way.

What many hikers don't realize is they should start conditioning at least three weeks in advance to help prevent injuries, minimize muscle soreness and feel strong enough to enjoy the entire hike.

For easier walking, White describes a 2-mile stroll along the lake. For the more ambitious and those in prime fitness condition, the entire 165-mile Tahoe Rim Trail might be more their speed.

A lot of people who love outdoor activities are not the type to go to the gym or exercise at any other time. That can be a mistake.

Naturally, off-trail workouts should focus on legs, back and shoulders, but not to the exclusion of the rest of the body. When you're on the trail, your whole body - heart, lungs, muscles, everything - needs to be in shape, not just the parts that are doing the hiking or carrying the pack.

Here is a map to properly prepare for the trails:

Break in your boots. Always spend some time walking in boots before a trip. You do that by wearing them everywhere, especially during training.

Take the stairs. Whether it's the step-mill in your gym or the two flights of stairs at the building next to Sierra Athletic Club - climb. Stair climbing works the knees and leg muscles the same way hiking does. You'll be building power and strength for your favorite hike with every step you take. Stair climbing also helps build cardiovascular strength. Take two steps at a time because it helps with "boulder hopping."

Walk everywhere. If it's within walking distance, do it. If not, park at the farthest spot from the entrance in order to continually condition, save gas money and our planet.

Wear your pack. As part of your pre-hike routine, start wearing your backpack. A few weeks before a trip, load it up and start walking with it. Get your body used to the weight. You'll be building strength and improving balance. Wear it around the block, in the gym and to the store to carry groceries home.

Next week, read about specific exercises that will have you saying, "Let's take a hike."

Take a hike

Anything can happen when hiking in the wilderness. Be sure to carry:

Plenty of water

Band-Aids, mole skin or something to help with blisters and minor wounds

Bug repellant depending on the time of year

Camera

Sunscreen Ð lather-up more than once

Change of socks if wading through water is a possibility

Sunglasses

Hat or visor

Map

Don't rely on cell phone coverage, though carrying one is advised



Help me Rhonda

Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kick boxing. She is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, and a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Fitness Studio. She may be reached at (530) 208-6369, www.TahoeTrainer.com and rhonda@tahoetrainer.