Exercisers of All Ages Can Enjoy By Mariko
Thompson - New York Times Syndicate
Beauty and Benefits of Hiking and Walking
Janice Roberts grips her lightweight
backpack in one hand and starts to trot up a steep stretch of trail that snakes
through Runyon Canyon Park.
"You're going to run with me, right?" asks
Roberts, a Sherman Oaks resident and trainer with Personal Trainers Los
Angeles. "Come on, just to that tree at the next bend."
The short sprint is part of a routine that
Roberts has devised for her weekend fitness hiking class. The former U.S. Army
sergeant became trail-toughened on 15-mile marches. So for Roberts,
back-to-back workouts on the three-mile loop with beginner and advanced groups
makes for a leisurely morning.
"Some people don't want to be enclosed in a
gym," she says. "Get outside, get off the treadmill and the StairMaster. Hiking
really changes up things."
In Los Angeles, where the great outdoors
beckons all year round, hiking can be a great way to escape the monotony of the
gym and get a heart-pumping workout.
Steven Loy, kinesiology at California State
University, Northridge, says hiking provides the same benefits as the
treadmill. Hikers get an aerobic workout while building the quadriceps and the
gluteal muscles. The brief sojourn with nature also leaves many hikers feeling
soothed in spirit.
"You don't have to have any special skills,"
says Mary Sloan, president of the American Hiking Society. "You can go out on
an afternoon and hike. It has wonderful health benefits, physical and
According to a recreation survey conducted
by the American Hiking Society, more Americans are taking to the trails. From
2000 to 2002, the number of Americans who cited hiking as an activity grew from
67 million participants to 75 million.
Even Kathy Smith, who built her fitness
empire on home video workouts, makes hiking a regular part of her personal
exercise routine. Smith goes on Saturday hikes in the Santa Monica Mountains
with a group of friends.
"It's like one big coffee klatsch," Smith
says. "On a two-hour hike, you exchange fun stories and catch up on the week.
It's also one of the things that keeps me in the shape I'm in. There's no way
you can walk on a treadmill for two hours without getting bored out of your
Down, set, hike
Mike Byrne did get bored out of his mind and
that's how he discovered the Stough Canyon Nature Center fitness hikes. Byrne,
a 58-year-old Burbank resident, suffered a heart attack 18 months ago. His
doctor recommended he start a regular exercise program and lose some weight.
Though he has a treadmill at home, Byrne found that it was too easy to stop.
He stumbled on the nature center fitness
hikes by accident. One evening, he went for a walk and saw a group gathering in
front of the nature center. He learned about the twice-weekly hikes up the fire
trail. Now he attends the beginner walk on Tuesdays, the advanced walk on
Wednesdays, and covers the same trail on Saturday outings with friends he made
in the class.
"I've lost over 45 pounds," Byrne says.
"Once you get to the top, you've got no choice but to go all the way back."
The Tuesday hike on a chilly moonlit evening
draws about 20 people, from children to retirees. Hike leader Esther Villegas
sets off at a brisk pace on a path that winds uphill for 1 1/2 miles. Alice
Shinmoto, a 58-year-old Glendale resident, points out constellations in the sky
the Big Dipper, Orion. Colleen Koll, 49, of Burbank tells a friend about
a coyote that she spotted on a recent hike.
Villegas gives the group a rest at a flat
expanse called the Saddle. On one side of the Saddle, headlights dance along
Highway 210. On the other side, city lights twinkle all the way to the Pacific.
"A few more turns and we'll hit Cardiac
Hill," Koll says.
"The tough ones jog it," Byrne says.
"When I can walk up here and not break a
sweat, then I'll know it's time to go to the Wednesday group," Koll adds.
"They're the warriors."
The stretch called Cardiac Hill is the last
incline before the trail ends at a picnic table overlooking Los Angeles. Byrne
picks out landmarks in the electric patchwork. The Burbank airport. L.A.'s
downtown skyline. And the black, mountainous silhouette in the sea of lights?
That's Griffith Park.
"In the summer on a clear day you can see
all the way to Catalina Island," he says. "This is what makes it all
Moving up in Hollywood
Like Stough Canyon, Runyon Canyon Park is
one of those pockets of rugged California beauty bordered by freeways and
hillside homes. The park stretches north from the Hollywood Hills to Mulholland
Drive. A part-paved, part-dirt road zigzags to a peak with a panoramic view of
With the late afternoon sun elongating
shadows along the trail, Roberts, the PTLA trainer, demonstrates how she runs
her weekend hiking class. Petite and muscular, Roberts breaks the hike into
four intervals, mixing cardiovascular and strength training.
After the first leg of the hike, Roberts
steps off the trail near a pair of trees and pulls resistance bands from her
backpack. She does several sets of bicep curls and shoulder raises. Then she
continues up the trail to another bend in the road, where she stops to work the
lower body with a series of side lunges, squats and leg lifts.
"Now we bring the heart rate up," she says,
then sprints the next part of the trail.
She waits for a straggler at the next tree.
Then it's a brisk walk to the top, where she pauses to enjoy the view. Roberts
has been leading friends and clients on hikes for years. The hiking class,
launched earlier this month, formalized what she's been doing for six years.
The advantage to fitness hiking is there's always a more challenging trail.
"People will have a chance to move from one
level to the next," she says. "That gives them a goal, something to look