Fitness Trails
Exercise outside to improve endurance and muscle tone
By Dave Stant
In a report titled Global Strategy on Diet, Physical Activity, and Health, the World Health Organization recommends that adults ages 18 to 64 should experience around 150 minutes of moderate-intensity exercise each week. This can include leisure activity (fitness trail or gym), occupational activity (work-related), and transportation activity (walking or cycling). The report indicates that exercise improves cardiorespiratory and muscular fitness and bone health, while reducing the risk of cardiovascular disease and depression. In other words, exercise is important!
Photo: © Can Stock Photo / AnzeBizjan
In the countless county and city parks I have been to in the greater D.C. area, I have seen only one fitness trail. It was during a trip to a local disc golf course that I found this hidden gem. While leaving the wooded area where the course was located, I witnessed a middle-aged man jogging along the trail that ran through the center of the park. I then witnessed him stop at a designated station and perform 10 push-ups. As a slightly overweight, middle-aged man myself, I was curious. I decided to attempt the trail, so I went back to the park the next day.
I was hooked on the fitness trail immediately. It was approximately a quarter of a mile, although I later learned a trail can be installed to cover a full mile. There were eight exercise stations, but the system I recommend uses 10. It blended perfectly within the park environment, even passing over a creek bridge and winding by a small pond. It was easily accessible from the parking lot.
The trail’s eight stations were appropriately spaced:
1. Step-ups—three heights
2. Leg-raises—three types
3. Push-ups—three types
4. Chin-ups—three types
5. Decline sit-ups—three types
6. Bar jumps—three heights
7. Bar cross—once through
8. Sit-ups—three types
First, I admit that, after a month, I still cannot complete the entire course, nor do I expect to anytime soon. But that’s the beauty of this type of trail—work-outs can be adjusted to accommodate almost any fitness level due to the nature of the exercises and the beginner and advanced recommendations. I currently use the course twice a week, and have already witnessed improved muscle tone and cardiovascular endurance. I recommend moving at your own pace.
Photo: Woodsboro Regional Park
Outdoor Vs. Indoor Exercise
When the sun is out and the weather is nice, people want to be outside. If you look out your window long enough, you will almost inevitably see people walking or running around the neighborhood. Visit a local park and you will almost inevitably see people outside being active. To meet this need, a fitness-trail system may be introduced into a park system as an alternative to an indoor fitness center.
Indoor fitness centers do offer more equipment and the possibility to engage in a larger variety of exercise programs. However, equipment can still be limited at the gym. The emergence of community-style gyms such as SoldierFit and CrossFit reflect this dilemma. I know from personal experience that people sign up at a gym with the best of intentions only to quit a few weeks later. It seems that if you are not dedicated to body sculpting and prefer a more modest and enjoyable exercise program, walking or running outdoors is preferable. The beauty of a fit-trail system is that it combines jogging or walking with real gym-style exercise, thus giving the park guest the best of both worlds. The problem with all outdoor exercise is that it can only be done when the sun is out and the weather is nice.
Accomplishment Of Purpose
After a month of using the fitness trail, I performed an evaluation covering two areas related to exercise participation. I used a 1 to 5 scale, with 5 being the best:
1. Successes and failures: Rating—Good
a. Weight loss: (3) I have seen a slight decrease in weight, taking into account muscle growth and waist size.
b. Muscle development: (4) I have seen improvement in overall muscle tone apart from the torso.
c. Body transformation: (3) I have seen few muscle gains apart from overall muscle toning.
d. Endurance: (5) I have seen much improvement with my stamina at work.
e. Improvement: (5) I have seen much improvement in how tired I used to feel after exercise.
2. Likes and dislikes: Rating—Above Average
a. Frequency: (4) I am able to use the fitness trail two to three times per week and have not become bored with my workout.
b. Variety: (3) The exercises available create an enjoyable workout, but I have to do the same ones each time.
c. Intensity: (4) Intensity levels can be adjusted, so the program works for most fitness levels.
Shipping and Installation
Typical shipping times for a fit-trail system are from two to three weeks. The systems are shipped on pallets, with a separate apparatus in each crate. Due to the weight and size of the pallets, a forklift is recommended to unload the equipment. If a forklift is not available, the strapping on each crate can be cut so individual pieces can be unloaded one at a time by two or three laborers. Motor freight lines typically add a surcharge for delivery to sites that don’t have loading docks or forklifts.
The installation of a fit-trail system is simple, similar to that of a fence or basketball hoop. Equipment required includes a basic digging tool, assembly tools, and concrete. Approximately 50 bags of concrete are required for a 10-station course. Each system comes with a complete installation manual and parts list. Thirty to 50 man hours are required to install the system.
An excellent way to introduce a new fitness trail to a community is to involve local volunteer groups during the installation process: scout organizations, men’s and women’s clubs, and boys and girls clubs. Not only does involvement from the community help encourage participation, but it provides much-needed, word-of-mouth marketing to spread awareness. It may also encourage coverage from a local newspaper. Now, get out there and exercise!
Dave Stant is a summa cum laude graduate in Recreation and Parks Management from Frostburg State University, located in Western Maryland. Although he is not currently affiliated with any recreation and parks department, he has been able to use his administrative talents throughout his career to assist in the development of new programs and projects. Reach him at dcstant@msn.com.