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Team MISFITS “A Cool Summer Night Out” Fund Raiser Success

admin — Fri, 23 Sep 2011 05:32:27 +0000

Article Written by:

Aaron Nelson, BS, ACSM CPT
USA Cycling Level III Coach
JKFITNESS, LLC

Great music, good food, and the support of a close network of individuals with one common goal in mind, to increase awareness and fund research for multiple sclerosis. On September 8th Team MISFITS hosted a fund raiser in an effort to raise money for the 2011 MS Ride to the River. The entire event was a complete success! The team successfully organized a fun evening with a silent auction, a door prize give-away, and donations made through team sponsorship and ticket sales to help raise money for a worthy cause! The Greg Griffin Band provided live entertainment for the evening! The evening was one of San Antonio’s first “Cool” evenings of this sticky hot summer. The nice weather combined with the unique atmosphere of the Neurology Institute of San Antonio provided a great venue for the team’s fund raising event which raised close to $2,000 for the night!

Team MISFITS would personally like to thank the following for everything that made the event a big success: NISA, VISTA Infusion, Integra Research, Be Well 365, JKFITNESS, R26D, Warm Springs, Alamo Chiropractic, The MS Society of South Texas and all of the riders on Team MISFITS! Without their support we could not have made this event what it was!

I’m SO BORED with my EXERCISE ROUTINE – What Can I Do to Spice it up?

admin — Tue, 13 Sep 2011 00:50:24 +0000

Article written by:

Julia C. Karlstad, M.Ed., CSCS

JKFITNESS, LLC

President & Founder

www.jk-fit.com

www.juliakarlstad.com

I am so bored with my workout. Especially the cardio, it’s so boring! I literally have to drag myself from the bed, coach, or desk in order to even attempt to get my workout in. I used to get excited about the music I listened to, but even my playlists on my iPod are really getting old. When I prepare for my workout it’s pretty much a mournful saga…I plop myself on the kitchen chair, throw my tennis shoes on the ground, drudgingly place one foot in each shoe, woefully lace them up and with a vengeance drag myself to the gym. Now, don’t get me wrong…always feel good after my workout, but the preparation to get there and even the workout itself is a major drag! It’s like here we go again, you know you have to do this so get your rear in gear and move! It’s just such a chore anymore to get there…I need some spice in my workout! I need something that will create a positive experience and foster more motivation in my exercise routine? Try these five tips to add a little spark to your routine and break away from BOREDOM!

1) Try something new

There are so many different workouts and many of them don’t feel like exercise at all! Break away from your traditional/monotonous routine and sign-up for something new. Join a group class such as Zumba, Kickboxing, TRX, Boot Camp, Pilates or Yoga. Pick-up and learn a new sport…try something like kayaking, golfing, hiking, bowling, cycling, field hockey, rugby, soccer, or even a dance class. Accomplishing something new is extremely liberating and will definitely spice up a workout! And you never know, this new activity may be the key to keeping you consistent because you’ll enjoy it so much.

2) Hire a personal trainer

You’d be surprised how much a trainer can add zest to your workouts! They’ll bring a new workout to each training session and constantly keep you motivated to stick to your health and fitness goals. The different workouts will definitely help you break out of that old boring routine. A personal trainer will bring new exercises to each session which will help keep each workout interesting and challenging. Not to mention you’ll rarely see a trainer that’s in a bad mood…at least not while their working with their clients. Sometimes their positive attitude in conjunction with pushing you through a challenging workout can really help positively turn around your entire day!

3) Train for an event

This will definitely help spark some consistency and accountability. Most people tend to be more motivated and will stick to their schedules better when the have a plan or a goal. The same is true with exercise. If you have a goal or an event that you’re training for you’ll tend to stick to your workout routine and it’s always fun to track and physically see how your body is progressing in fitness. There are several different events you could train for and here’s a quick list to give you an idea of what’s out there: 5K race, 10K race, cycling race (several distances available), ½ or Full Marathon, Triathlon, Adventure Race, Duathlon (combination of running and biking) or a ½ or Full Ironman.

4) Train with a heart rate monitor

I often tell my clients, “If you’re not heart rate training, you’re aimlessly training!” The reason I say this is because if you’re not tracking your heart rate you really do not know what kind of intensity you’re exercising. Plus, you have nothing to monitor how you’re progressing with your cardio workouts. It’s also a wonderful way to add variety to your workouts. So go purchase a heart rate monitor and then start doing your cardio workouts at different intensity levels based upon your heart rate. For example, a 55 minute workout might look something like this: you start with a 5 minute warm-up, then for 15 minutes you’ll monitor your intensity to keep your heart rate between 115 and 130 beats per minute (bpm), then you’ll increase your intensity and keep your heart rate between 130 and 145 bpm for 15 minutes, increase your heart rate for another 15 minutes keeping your heart rate over 145 bpm, finally finish up with a 5 minute cool-down (slow down your intensity so that your heart rate is less than 120 bpm). This is just one example of how you can use heart rate training for your cardio workouts. This adds variety because you’re constantly in tune with your heart rate and overall intensity! Plus you’re paying more attention to your heart rate so you simply will not have as much time to think about how boring the workout may have been.

5) Add a balance challenge

Balance becomes more and more important as we age, and is often overlooked in some workouts. You can increase the difficulty in any workout by adding a balance challenge. Try doing squats or lunges on a BOSU Balance Trainer or a Stability Disc Pillow. Do some exercises while standing on one leg (like a dumbbell bicep curl) and you’ll automatically recruit more core muscles to help stabilize and keep your balance. Try doing some of your exercise with more of a balance focus and you’ll soon see how this can add a whole new dynamic to your routine. Plus you’ll be creating a strong core (this is critical for good posture, bone health, and balance in general).

So stop dragging yourself to the gym and try one of these five things to add some more variety to your workouts. Exercise can be a lot of fun if you pair it with the right combination. Maybe even try one of these things with your friends and/or family! Exercise as a social event can be a good way to spend time with friends and family and get fit at the same time.

The World of Cycling – Join us for the 2011 MS Ride to the River!

admin — Tue, 28 Jun 2011 11:54:08 +0000

Blog written by: Courtney Fryatt, M.Ed., NASM-CPT
Health & Fitness Professional
JKFITNESS, LLC
www.jk-fit.com

This week, we are profiling one of our trainers, Aaron Nelson, and the sport of cycling as our JKFITNESS team has already begun training for the upcoming 2011 MS Ride to the River to be held on October 15th and 16th. If you would like to be a member of our team, Team Misfits, and help raise funds for this great cause, click on the following link – team misfits. Last year, we raised $10,000 and this year we have a goal of $15,000. If you are unable to join our team, but would like to make a donation, simply click on the above link. Read below to find out how Aaron started his road bike racing career.

Aaron has not always been a cyclist. He turned to cycling due to a knee injury he suffered. As you may know, biking is much easier on the knees than other sports such as running, playing soccer or any other sport where there’s repetitive pounding. Aaron started off by doing events such as the MS150 and Tour de Cure, which eventually motivated him to start racing bikes. After purchasing a racing license, he began entering competitive races all over the state of Texas.

Aaron’s racing season begins in late January and continues through October as he enjoys racing in the warmer summer months and into the fall. He takes a couple of months off in November and December to allow for his body to get ready for the next rigorous season of racing. It is important to have an active rest period that incorporates cross-training to avoid repetitive use injuries and simply to give your body a chance to recuperate. During his active rest period, Aaron focuses on weight training and weight loss. He then phases out his strength training regimen and begins to transition into endurance training. In late February he incorporates high intensity training to prepare for races in the late spring. His other trainings consist of a mix of high volume/low intensity days, which translates to longer rides at a slower pace, and lower volume/higher intensity days (shorter rides at a fast pace). Typically, Aaron will train anywhere from 15-20 hours a week.

Aaron is currently the President of the Bike World Racing Team in San Antonio. They have a squad of about 30 riders which includes a 16 year old star who will be competing nationally this week. Aaron enjoys cycling as it is therapeutic and helps set his mind and body up for success. Aaron states: “Going out for a ride can turn your worst day into a better day within an hour of training.”

As you can tell, JKFITNESS has a great leader, “Team Captain”, for our MS Ride to the River team. The MS Ride to the River is a great ride for anyone who wants to get into the sport of cycling or just to join a team for a great cause. It is a very welcoming ride for beginners and Aaron, along with the rest of the JKFITNESS team will help you train for the ride.

If you would like more information about joining Team Misfits or if you would like to donate to our team, click on the link below or contact JKFITNESS – 210-388-0989 or email info@jk-fit.com. You can also contact Aaron Nelson for more information, call the main JKFITNESS number and follow the prompts. Click to join TEAM MISFITS:

It’s Hot Out! Keep yourself safe through proper hydration

admin — Wed, 15 Jun 2011 20:59:32 +0000

Blog written by:
Courtney Fryatt, M.Ed., NASM-CPT
Health and Fitness Professional
JKFITNESS, LLC
www.jk-fit.com

As we delve into the hot summer months, it becomes very important to keep yourself properly hydrated especially during outdoor workouts. At JKFITNESS we have already begun training rides for the 2011 MS Ride to the River and we will soon begin training for the San Antonio Rock ‘N Roll Marathon. Both events are held in the fall, but training must begin in the hot summer months! Did you know that up to three quarts of water can be lost in one hour during warm weather exercise? This loss of water is mostly due to sweat leaving the body; the body’s way of cooling down and regulating core temperature. Water is very important to the human body as it makes up roughly 60-70% of our body weight and is a key component to all bodily functions. Dehydration can lead to heat stroke and a whole host of other health issues. A quick way to tell if you are properly hydrated is to check your urine. If it is relatively clear, you are well hydrated, and if it is a dark yellow, you are dehydrated. A common mistake that many people make is waiting until they are thirsty to drink water; by the time you are thirsty it is too late and you are dehydrated. Thirst should not be used as an indicator of when you should consume fluids. Keep your summer workouts well hydrated by following this quick list of hydration tips:

1. Consume about 16 oz. of water, 2-3 hours before you exercise
2. Consume 6-12 oz. of water every 15-20 minutes while exercising, or 6-8 oz. for every 80-100 calories that you burn.
3. For every pound lost immediately after exercise (weigh yourself right before and after your workout) you should consume 18-24 oz. of water for every pound you lose. If you are trying to lose weight this may not make sense, but the weight you lose right after a workout is water weight and your body needs those fluids to be replaced.
4. Daily fluid recommendations – at least 64 oz. of water per day, some research suggests that women should consume 90 oz. and men 125 oz. per day
5. Wear a Heart Rate Monitor! As the temperatures increase, your heart rate will also increase. It’s important to give your body time to acclimate to the warmer weather; using a heart rate monitor will ensure you stay within a healthy heart rate training zone (ask a JKFITNESS trainer about heart rate zones if you’re not sure what zone you should be training in).
6. Quick Tip – Drinking water throughout the day can aid in weight loss! If you drink water before meals and throughout the day you’ll tend to stay full longer!

You may be wondering why we have not discussed sport drinks. Unless you’re exercising for more than 60 to 90 minutes you really have no need for sports drinks. Sports drinks contain calories along with sodium and other electrolyte or glycogen replacement. For workouts under 90 minutes, water is the only fluid that you will need; primarily because your body has more than enough stored glycogen to get you through a 60 to 90 minute workout. If you feel the need to have a sports drink, make sure you look at the caloric content and serving size. Often times there are 2 or 3 servings in one container, which doubles or triples the caloric content. Do you really want to drink all of the calories that you just burned off?
Keep yourself safe this summer as the temperatures continue to rise. Maintain your hydration levels to maximize your workouts and keep your body healthy.

If you want to join the JKFITNESS MS Ride to the River “Team Misfits” – click on the link & Join Team Misfits:

http://main.nationalmssociety.org/site/TR/Bike/TXHBikeEvents?team_id=247906&pg=team&fr_id=16949http://main.nationalmssociety.org/site/TR/Bike/TXHBikeEvents?team_id=247906&pg=team&fr_id=16949

Stay tuned for more information on how to register for our San Antonio Rock ‘N Roll Half-Marathon or Full-Marathon Team!

The Key to Calorie Deficits and Energy Balance for Weight Loss

admin — Sun, 15 May 2011 22:04:37 +0000

The Key to Calorie Deficits and Energy Balance for Weight Loss
Blog written by:
Courtney Fryatt, M.Ed., NASM-CPT
Health and Fitness Professional
JKFITNESS, LLC
www.jk-fit.com

How many crash diets have you tried? If you are like the average person, you’ve been trying over and over to lose weight. Maybe you did a crash diet and lost 10 or even 20 pounds, but as soon as you went off the diet, the weight came right back on! There is a much better way to go about losing weight and keeping it off for good. You don’t have to starve yourself, but you do have to be conscious of what you put in your mouth and how many calories you are burning throughout the day. We need to think of food as fuel for our bodies; just like we put gas in our cars.

The key to losing weight and keeping it off is energy balance and creating a calorie deficit. What I mean by that is that you need to have the proper balance between the calories that you consume and the calories that you expend or burn off. Think of it as a scale with the food (calories) that you eat on the left side and the calories that you burn off on the right side. If the left side is heavier, you have consumed more food than you’ve burned, and you will gain weight. If the scale is equal, you will maintain your weight and of course what most people are looking for is that scale to be tipped to the right, meaning that they’ve burned off more calories than they’ve consumed for that day. If you burn off more calories than you consume you will create a calorie deficit. To lose 1-2 pounds per week, you need create a calorie deficit of about 500-1000 calories per day. The good thing is that this doesn’t need to all be done through diet alone. You can create a 250 calorie deficit through your diet and burn another 250 calories through exercise. Your diet will play a major role in your weight loss, but exercise is extremely important as well!

Losing 1-2 pounds per week may not sound like a lot to some people, but it is the best way to lose weight and most importantly keep it off! There are 3500 calories in 1 pound, so if you create a 500 calorie deficit for 7 days, you should lose about 1 pound in that week. Many of you may be asking the question, “How do I know how many calories I burn each day?” I’m glad you asked! At JKFITNESS we have specialized metabolic testing equipment that will accurately tell you this information. We do what is called a Resting Metabolic Rate Test or RMR. For this test, you sit quietly in a chair and breathe into a mask with a tube attached to the metabolic testing equipment. The test takes about 10 minutes and once complete, it will tell us how many calories your body burns when completely at rest. This is the most accurate test out there and the value accounts for 70% of your daily caloric burn. If you know this number you’ll have a really good idea how to create that calorie deficit we’re talking about.

In fact, with this information we can prescribe an exercise and nutrition plan for you to ensure you’ll create that calorie deficit described above. For example, if someone’s RMR test shows that they burn 1500 calories per day, they would target their diet to be between 1200-1300 calories per day. They would also have to do some type of exercise to burn off an additional 200-250 calories per day. This information is critical for weight loss success and is scientifically backed. It will help you get to your goal weight and will also show you how to maintain a healthy lifestyle.

JKFITNESS is going to be offering a special on their metabolic testing in their next Newsletter. If you would like to subscribe to our newsletter and take advantage of this upcoming special, enter your e-mail in the box below the sign up for our newsletter box to the right.

Also, if you are interested in burning some extra calories this summer, our upcoming Newsletter will explain the details of this summer’s JK Slim Fit Challenge!

Sign up for our Newsletter by putting your e-mail address into the “Sign-up for Our Newsletter” box to the right of this blog page.

How to Spot a Fad Diet

admin — Mon, 25 Apr 2011 21:25:13 +0000

“Lose 20 pounds in 2 weeks, money back guarantee!”
“It’s as easy as taking this miracle pill, no diet or exercise required.”

Written by: Courtney Fryatt, M.Ed., NASM-CPT
JKFITNESS, LLC
Website: www.jk-fit.com
Phone: 210-388-0989

We’ve all seen or heard these claims, and they sound enticing, don’t they? Who wouldn’t want to be able to drop 20 pounds in two weeks? One thing that everyone should keep in mind when looking for a diet is that if it sounds too good to be true, it probably is! There are a number of ways to spot a fad diet and we would like to share them with you. First, anything or anyone that promises quick, immediate, long-lasting fat loss is simply trying to make quick, immediate money. Ask yourself, how long did it take to gain this weight? If you are like most people, you probably gained your weight over a number of months or years, so do you really think it’s going to come off in a few short weeks? So as you look for that quick fix to weight loss beware of ALL the fad diets out there. Below, I’ve compiled a list of catch phrases of some fad diets that you should be aware of. If you see any of these catch phrases, chances are high it’s a fad diet. Remember that if it was really this easy to lose weight, we wouldn’t have that many people overweight to begin with…

1. Rapid Weight Loss: Lose 20 pounds in just 2 weeks!
2. Lose weight without exercise
3. Lose weight, and still eat whatever you want
4. Simply take this pill once a day and watch the pounds shed away
5. Lose weight forever; you’ll never need to diet again!

The facts are that it takes time and healthy lifestyle changes to gradually lose weight and keep it off for good. The healthiest way to shed weight is to lose about one to two pounds per week using a sound nutrition plan and regular exercise. You can learn how to do this by participating in one of JKFITNESS’ services. We offer a variety of exercise and health and fitness programs. From personal training, group specialty classes, metabolic testing, and nutrition manipulation…JKFITNESS will provide the tools you need to lose weight and keep it off for good. We strive to educate our clients on healthy lifestyle changes; now is a perfect time to jump start your weight loss and fitness goals to become a healthier and better you!

Hells Bells & Kettlebells

admin — Thu, 31 Mar 2011 16:25:05 +0000

Hells Bells & Kettlebells
Written by: Courtney Fryatt, M.Ed., NASM-CPT
JKFITNESS, LLC
Website: www.jk-fit.com
Phone: 210-388-0989

We have all heard that it is necessary to change your workout routine every so often. Changing your routine will help you stay on track with your fitness goals and help you get over a plateau. At JKFITNESS we are constantly looking for new and exciting workout ideas to help our clients meet their fitness goals. Some of you may have heard of or are already using kettlebells. Kettlebells have been around Eastern Europe for quite a long time, but are recently catching on here in the United States. The reason they are becoming so popular is because you can get a total body workout in a relatively short amount of time. Kettlebell training gets back to basics of functional fitness. What I mean by that, is the movements involved are multi-joint movements and require many muscle groups to work together in order to complete an exercise. These functional type movements help people improve their lives by improving their strength and ability to complete daily activities. Lifting and controlling a kettlebell forces the entire body (specifically the core) to contract as a group. This builds stability and strength throughout the core.

Kettlebells are round in shape like a bowling ball with a looped handle at the top. This handle and shape allows the user to do many exercises in a pendulum or “swinging” type motion as it is often referred to. Beginners generally start with a lighter weight, somewhere between four to eight pounds. Kettlebells range from two pounds to over one hundred pounds for the most serious athlete. People are often surprised that they can start with a heavier weight than they use for free weights because generally you are using two hands to do an exercise, essentially cutting that weight in half once you get the motion going. An example of an exercise would be to start with the kettlebell between your legs in a squatting position and then use your legs, core, and arms to swing the kettlebell above your head and back down again. There are countless exercises you can do with a kettlebell and we invite you to come and try our new Bell Hell group training class coming up in April. We’ll be using the kettlebell and dumbbell throughout these workouts.

Since the kettlebell involves different multi-directional movements; it is strongly recommended to begin a kettlebell workout with the expertise of a Personal Trainer. Thus you’ll be sure to learn proper technique which is essential with any type of weight training. You can try working out with kettlebells by coming to our Bell Hell class in April. You will receive a total of eight one hour training sessions, twice a week for $125. You can also drop in and do a class for $25.00. This class will use Kettlebells as well as dumbbells to bring your fitness to a whole new level.

What: Bell Hell Specialty Group Class
When: Starts April 12th on runs every Tuesdays and Thursdays at 6pm until May 5th
Where: JKFITNESS, LLC
3603 Paesanos Pkwy, Suite 203
San Antonio, TX 78231

Target Your Butt & Gut!

Megan — Tue, 01 Mar 2011 23:16:05 +0000

All of us have “trouble spots”…the areas where we tend to put weight on when we gain weight it and often times the same areas we tend to lose weight from the slowest. With proper exercise and diet tactics, you can reduce the fat in some of these trouble spots AND tone the muscles in these same areas! For many people, the “gut” or mid-section is a trouble spot! Many of have spare tires, a little tummy roll, love handles, or pudgy bellies that stick out more than we’d like. The waist line is a classic spot for excess fat to accumulate and many of us spend millions of dollars trying to get it off or a minimum trying to tighten up those abs! The hips and but are also popular excess fat storage spots; especially for some women. Now either location of storing fat isn’t good; but excess fat stored in the abdominal area is not only frustrating when you can’t button your fly, but it can also place a burden on your health! Fat that is distributed closest to your heart increases your risk of heart disease (i.e. apple shaped vs. pear shaped bodies)! So not only does abdominal fat look and feel bad…but it is bad for your heart.

The fitness professionals at JKFITNESS have recently developed a new series of Specialty Group Training exercise classes designed to target specific training goals. In March, JKFITNESS is going to target in on these trouble spots by offering a “Gut & Butt” group exercise class all month long. The “Gut & Butt” class will focus on well, the obvious, through unique and efficient training tactics. They will teach a combination of cardio and strength building exercises that will specifically target the butt and gut!

The “Gut & Butt” specialty group class starts March 7^th. Classes will be held on Tuesdays and Thursdays at 6pm at the JKFITNESS studio. The cost is only $125 for the entire month (8 one hour classes) or you can pay a “drop in” fee of $25 for a single class. We Gut & Butt you to sign up! You can bet your “bottom” dollar it will be worth it.

JKFITNESS Group Training Classes!

Megan — Thu, 17 Feb 2011 20:37:07 +0000

There is strength in numbers…the more the merrier….two heads are better than one! Whatever cliché you like to use, it is no secret that exercise is more fun when you can do it with friends! Last month, JKFITNESS launched new Specialty Group Training classes that focus on the advantages of working out in small groups, the excitement of trying new exercise techniques, and the fun of sweating it out with friends!

What is so great about Group Training at JKFITNESS? Well, for starters it is a bit less expensive than doing individual personal training and JKFITNESS has created a group exercise environment that is exclusive and still very private. For individuals who might not otherwise be able to afford personal training, signing up for small group training is much more affordable! Group training also creates a sense of accountability. If you are part of a “team”, you will feel more accountable towards yourself and the group! The Specialty Group Training classes offered by JKFITNESS also have a very unique training focus. Each class is specifically tailored towards learning a specific technique or achieving a certain outcome. Therefore, doing group training classes will teach you new skills and offer a great supplement to your current workout program. Remember, change is always good! Last, but certainly not least, group training is FUN! There is no doubt about it, exercising with other people is more fun and motivating than going solo. Need I say more? Try out the JKFITNESS Specialty Group Training classes…you will not be disappointed.

Here is what we have on store for the upcoming weeks:

Free Group Training Classes: Don’t Pass Up This Opportunity

When: February 22^nd, 23^rd, and 24^th from 5:30pm – 6pm

Where: JKFITNESS Studio

How Much: FREE, FREE, FREE!

Specialty Group Training Classes in MARCH 2011 (Starts March 7^th):

TRX Class: Mondays & Wednesday 6pm

TRX Class Description: Back by popular demand again this month! The TRX system is a revolutionary training suspension system that was inspired by the U.S. Navy Seals and utilizes body weight to improve strength, mobility, power, balance, and flexibility. You will challenge your body in ways you never thought possible!

Gut & Butt Class: Tuesdays & Thursdays 6pm

Gut & Butt Class Description: That’s right, the two areas that often need a little extra attention. Don’t worry, this class will ensure your abs are rock solid and you have buns of steel. You’ll feel the burn, but love the reward after a month of this gut wrenching class!

The standard price for a month of Specialty Group Training classes is $125 per person. This includes 8 classes throughout the month (2 per week). Each class must have at least 4 people signed up. Drop-in rates are available; please call JKFITNESS for more details!

Call or E-mail us today to sign up for a

JKFITNESS Group Training Class:

Phone: 210-388-0989
Email: info@jk-fit.com

Take a Hike…But Don’t Forget the Poles!

Megan — Wed, 09 Feb 2011 21:12:10 +0000

If you have ever done any hiking in mountainous terrain, you know that it is a great form of exercise! But ascending steep terrain and navigating rocky descents give you more than a great workout…it can also leave you with sore muscles. However, a recent study conducted in the United Kingdom has shown that there are ways to reduce muscle soreness and speed muscle recovery after hiking excursions. The answer is trekking poles.

As a novice hiker, one might confuse trekking poles with ski poles! While they do look fairly similar, the function is quite different. Trekking poles can offer many benefits to hikers that use them properly: reduced impact on joints and muscles, increased circulation, less swelling in upper extremities, improved balance and coordination. Let’s “back track” a few years and highlight a landmark study that was done 30 years ago. In 1981, Dr. G. Neureuther concluded that trekking poles (at that time he used traditional ski poles) reduced the pressure strain on the opposite leg by 20%. Furthermore, he found that the poles reduced body weight pressure on each step by 11 pounds on level/flat ground and reduced body weight pressure by nearly 18 pounds while walking at an incline. Over the course of a 2 hour hike…that equates to reducing the impact of a TON of weight, literally!

More recently, the study conducted in the United Kingdom further shows the benefits of using trekking poles. The study included two groups of physically active men and women who climbed the highest peak in England. The hikers climbed at the same speed, ate the same foods, and carried the same amount of weight. The only difference was that one group used trekking poles and the other group did not. The results were pretty amazing and supported the benefits of using trekking poles. While average heart rates were comparable across both groups, the rating of perceived exertion (how hard they felt they were working) levels were significantly lower on the ascent for the group with poles. There was no significant difference between the groups when comparing the rating of perceived exertion on the descents. More interestingly, the group that used the trekking poles had less muscle soreness and also showed a reduced loss of strength in their lower extremities post-hike. The group that used the poles also had a significantly faster recovery time right after completing the hike, as well as one and two days after the hike was completed. The researchers in this study concluded that the lower rates of perceived exertion might be attributed to the fact that the poles provided more stability and less of a load during the ascent portion of the hike. They also attributed the difference in muscle soreness to the fact that the poles help to redistribute some of the impact on your lower limbs to your upper limbs during the descent portion of a hike, thus resulting in less trauma to lower limb muscles.

All in all, the use of trekking poles seems to have great benefit for hikers…both novice and advanced. So the next time you decided to “take a hike”…do your body a favor by taking a load off with some trekking poles!