If you like to hike in the area, purchase Mike White's "Lake Tahoe Must-Do Hikes for Everyone." I like it because it goes into detail about 42 of the most popular hikes in the area. It covers flora and fauna, driving directions, detailed trail maps, and 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 two-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 the 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 - needs to be in shape, not just the parts that are doing the hiking or carrying the pack.

Here are some tips for properly preparing 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 stepmill 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 yourself, plus save gas money and our planet.

-- Wear your pack. As part of your prehike routine, start wearing your backpack. A few weeks before a trip, load it up with bags of dried beans 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.

Here is a workout routine from About.com you can perform on the treadmill and that will have you saying, "Let's take a hike."

This workout will build endurance for hiking. For added conditioning, carry a 10-pound (or more) backpack and wear your hiking boots.

The speeds and inclines listed below are suggested for intermediate exercisers (those who have been exercising for three or more months). Increase or decrease the speed according to your fitness level. Total time for this workout is 30 minutes.

-- Five-minute warm-up: Maintain setting of 3 mph/1 percent incline.

-- Next five minutes: Increase incline 1 increment every minute to end at 3 mph/5 percent incline.

-- Next minute: Increase incline to 10 percent to end at 3 mph/10 percent incline.

-- Next five minutes: Starting at 10 percent, reduce incline 1 increment every minute to end at 3 mph/5 percent incline.

-- Next 1.5 minutes: Increase incline every 15 seconds to end at 3 mph/12 percent incline.

-- Next 30 seconds: Remain at 3 mph/12 percent incline.

-- Next 1.5 minutes: Decrease incline every 15 seconds to end at 3 mph/1 percent incline.

-- Final five minutes: Increase speed to 4 mph, maintain 1 percent incline.

-- Five-minute cool down: Set speed to 2.5 mph and incline to zero.

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