Spring in Lake Tahoe is always unpredictable when it comes to weather Ð a little sun, a little snow, a little rain. In heavy snow years, hiking trails are still white instead of brown. But with the winter we had, more of the backcountry will be open sooner than in recent years.

With the abundance of sun we've had, it's likely wildflowers will be out sooner than usual.

As I mentioned last week, a book I like to rely on for outdoor excursions is "Lake Tahoe, Must-do Hikes for Everyone" by Mike White. But before my friends and I lace up our boots, we make sure our bodies are ready for the adventure. The following exercises will help to ensure you are fit before trekking in the woods.

Cardiovascular power

Some type of aerobic activity is a must three to four times a week for a minimum of 30 minutes. Activities include: stair climbing, power walking, running, cycling and swimming. These can be done outside or at a gym.



Shoulder exercises

I do shoulder shrugs and lateral raises with a resistance band. You can purchase them at most sports stores. Carry one in your pack and do the exercises while you are on one of your many preparation walks.

Shoulder shrugs:

Stand with your legs shoulder width apart, arms at your sides.

Place the band flat beneath both feet.

Keep your abdominal muscles tight, knees slightly bent and chest up.

Grab an end of the band with each hand, lift your shoulder up toward the back of your head.

Roll your shoulders back and push them down toward your hips.

Do three sets of eight to 12 repetitions.

Lateral raises:

Stand on the resistance band with either one foot (less resistance) or with both feet (more resistance).

Hold the ends of the band to either side of your legs with your palms facing in.

Keep your arms straight, raise the resistance band to either side of your shoulders, ending with your arms parallel to the ground. The resistance band should not go above this point.

Do three sets of eight to 12 repetitions.



Back exercises

Strengthen the lower-back muscles by performing back extensions. On the trail, take a few minutes to do a lower-back stretch before you embark.

Back extensions:

Lie face down with elbows bent and hands near shoulders.

Lift upper body off the ground a few inches, keeping head and neck in alignment.

For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together).

Hold for two to four seconds, lower and repeat six to eight repetitions.

Standing cat (back) stretch:

Lower into a squat with the hands on the thighs, back arched.

Inhale, and as you exhale pull the abs in and round the back up toward the sky.

Inhale and return to start position.

Repeat 6-8 times.

Leg Exercises

Squats and standing heel raises (with weighted backpack on) will help you to enjoy the 9.4-mile trek up Tallac.

According to Wikipedia, the squat is often called "the king of exercises" because it is capable of inducing more and faster muscle growth than any other exercise.

Squats

Stand with feet slightly wider than shoulders.

Bend knees and keep weight in the heels, lower butt until it's parallel to floor (or as low as you can).

Keep abs in and make sure you can see your toes.

Push through the heels of your feet and stand straight up without rounding your back.

When performing this squat with a weighted pack, extend your arms in front of you to help with balance.

Standing Heel Raises

Stand with your feet hip-width apart, arms by your sides.

Put your weight on the balls of your feet and rise all the way up onto your toes.

Slowly lower heels to the starting position.

You can do this exercise on stairs or any raised platform in order to stretch your calves as you lower heels below toes.

Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kick boxing.



Facts:

Rhonda Beckham is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, HYPERLINK "http://www.TahoeTrainer.com"; www.TahoeTrainer.com and HYPERLINK "mailto:rhonda@tahoetrainer.com" rhonda@tahoetrainer.com.



Things to remember:

Incorporate outdoor equipment such as boots and backpacks into your gym and at-home workouts.

Increase your cardiovascular endurance with aerobic activity.

Work to increase leg, back and shoulder strength.

Have fun and enjoy beautiful Lake Tahoe.