Surf & turf: to keep you fit and toned all summer long, check out Shape's 5 favorite activities on land and sea

Shape, June, 2004 by Amy Goldhammer

hiking

For a breath of fresh air and a blast of calorie-burning, muscle-toning excitement, get out of the gym! With so many summertime options for fitness, the biggest question is what to do first. Check out these five ways to stay fit and healthy onshore and off, for every fitness level. Plus, we show you the best gear, the most exciting destinations and the top sports vehicles to get you there and back in style.

Turn to the last page of this section to find out which muscles get the best workout for each sport, as well as how many calories you'll burn.

Why I Love Hiking

"I love the physical challenge, but really, hiking is my therapy. It's the times when I'm most stressed in my everyday life that I crave the peace and serenity of being in the wilderness."--Lisa Garrett, 27, Fresno, Calif. In the summer of 2001 Garrett hiked the entire Appalachian Trail (2,167 miles from Maine to Georgia) in only three months and three weeks (it takes most experienced hikers at least five months).

Awesome Alternative

Trail running burns about 620 calories per hour (versus hiking's already impressive 415) and, like hiking, it strengthens your core, as well as the buttocks, hamstrings, quadriceps and hip flexors. Instead of the classic hiking boot, you'll want to wear sturdy outdoor running shoes with extra padding for the arches and heels.

hiking goodies

1. Arc'Teryx Spear 20 backpack This durable nylon pack has a padded bottom, multiple pockets, watertight zippers and a removable hip strap for weight distribution ($100; 800-985-6681, www.arcteryx.com).

2. The North Face Women's Bryce shoe This stylish low-cut hiker provides stability, comfort and support with a moisture-wicking liner and cushioned footbeds ($80; 800-447-2333, thenorthface.com).

3. High Gear AdventurePlus Multi-tool This must-pack device features a flashlight, digital thermometer, compass, magnifying glass, mirror, whistle and dry-storage compartment ($20; 888-295-4949, highgear.com).

4. Fox River Women's Light Hiker sock This supersoft microfiber-and Lycrablend sock offers a snug feminine fit with extra cushioning at the foot's heel and ball to prevent blisters ($13; 641-732-3798, foxsox.com).

5. Trails.com Trail Finder Before you head out, log on to this resource-packed Web site to view more than 30,000 trail guides with maps, photos and weather updates ($30 for a one-year subscription; trails.com).

kayaking

Why I Love Kayaking

"I think of the river as nature's health club. It allows me to travel around the world and see beautiful places that few people get to see. Kayaking, like yoga, is a moving meditation that helps to keep me focused in the present moment."--Anna Levesque, 30, of L'Original, Ontario, Canada, a five-time Canadian Freestyle Kayak team member and 2001 Freestyle Kayaking World Championships bronze medalist

Awesome Alternative

Canoeing uses the same muscles as kayaking and burns approximately the same number of calories (345 per hour). But there are a few basic differences: Canoes are usually wider and therefore more stable and are maneuvered by a paddler using a single-bladed paddle while kneeling in the boat.

kayaking goodies

1. Hi-Tec Manna Water sandal This lightweight shoe transitions easily from turf to surf and back again. Nylon webbing hugs the foot without chafing, and the sole features enough tread to keep you solid ($30; 800-521-1698, hi-tec.com).

2. GoLite Landlubber's stow sack This ultralight, supertough sack keeps your goods dry while you're on the water and features a wide top for easy packing ($12-$28) for sizes ranging from XS to XXL; 888-546-5483, golite.com).

3. Nike Skylon.R sunglasses Featuring a ventilated nose bridge, these shades are designed to cover you from all angles. The scratch-resistant lenses are 100 percent UVA- and UVB- protective ($89; 800-806-6453, niketown.com).

4. L.L. Bean Day Tripper kayak paddle Comfortable to hold and easy to maneuver, this paddle has two asymmetrical blades for efficient propelling. The ends separate for easy storage ($40; 800-809-7057, llbean.com).

5. Kokatat Destination paddling short This quickdry nylon Supplex short has a durable Cordura seat, internal zippered pockets and a drawstring waist. Plus, it blocks 99 percent of the sun's rays ($59; 800-225-9749, kokatat.com).

rock climbing

Why I Love Rock Climbing

"The movement and challenge of climbing allows you to explore not only endless terrain, but yourself as well. I love discovering a new climbing area, setting new routes and challenging myself."--Lauren Lee, 24, of Hurricane, Utah. In her five-year climbing career, Lee has already scored top honors in the 2003 Phoenix Dyno Competition, the Midwest and Eastern Bouldering Series championships and the 2001 Subaru Gorge Games, while placing second in the 2002 Rovereto World Cup.

Awesome Alternative

Bouldering burns more than 600 calories per hour and works the same muscles as rock climbing, with the added challenge of climbing without ropes and clinging to and catching footholds on rocks and rough edges while maneuvering. Avoid injuries by wearing a climbing helmet and using a bouldering mat.