How to Condition Your Muscles

OK, so you're headed on a family trip and you're just not in shape for it. Maybe it's hiking or biking. With just a couple of weeks, you can break in your muscles and get in shape for it. Not only will you avoid all that huffing and puffing, but you'll keep up with everyone else--and maybe even leave them in the dust. Here's how to condition your muscles for exertion.

Difficulty: Moderately Easy

Instructions

Get Muscles Moving

1. Do 20 to 40 minutes of cardio. Choose an exercise that's similar to the activity you'll be doing on your trip. If you're going mountain biking, use a stationary bike. If you'll be hiking, walk on an incline on a treadmill.

2. Weight train 2 or 3 times a week. Start with weights you feel comfortable with, then increase the weight as you go. Again, focus on the muscles you'll be using on the trip. If you're planning on tennis, focus on your arms, legs and back.

3. Exercise your legs and glutes. These muscles are used in almost every activity. Stretching your glutes and legs will make you more flexible.

Stretch Glutes and Legs

4. Sit on a carpet or mat. Keep your back straight and extend your legs in front of you. Lean forward, grab both feet and pull your chest down toward your knees. This will stretch your hamstrings.

5. Lie on your left side. Use your left forearm to support your upper body. Take your right hand and grab your right ankle. Keeping your knee bent, pull it toward your butt. Lie on your right side and repeat. This will stretch your quads.

6. Lie on your back on a carpet or mat. Bend your right knee and pull it to your chest. Repeat with the other knee. This will stretch your glutes.

Tips & Warnings

• Hold each stretch for 20 to 30 seconds.
• Use controlled movements as you stretch. Avoid bouncing.
• If you have a medical condition, talk to your doctor before starting any exercise program.
• If you feel pain, stop the stretch.

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