The active woman's guide to the great outdoors: Retreat recommendations! Gear! Clothing! Body benefits! Everything you need to know about getting outside, blasting calories and loving life this spring

Shape, April, 2002 by Kristin Carpenter

Spring is here and the sun's coming out -- what better time to bust out of that gym rut and head for the great outdoors? Getting outside can actually burn more calories, work more muscles and show you a much better time than the dreary indoors, says Kara Witzke, Ph.D., associate professor of exercise physiology at Norfolk State University in Virginia and a spokeswoman for the American Council on Exercise. Challenging terrain is one reason why hiking, trail running, mountain biking and rock climbing can provide more effective workouts. Since you're relying entirely on your own strength (a treadmill, for instance, assists in moving your feet for you as you stride), you're using more muscles to do the same work outdoors.

It's no wonder that 6.3 million women participated in outdoor adventure sports in 2001, according to the Sporting Goods Manufacturers Association (SGMA). In addition to the added body benefits, consider the adrenaline rush and mood improvement you'll experience. "Many of my patients tell me that they perceive a higher level of stress reduction when engaging in outdoor activities," says David Musnick, M.D., author of Conditioning for Outdoor Fitness (The Mountaineers Books, 1999). There are no televisions or stereos blaring, no crowds to deal with -- all there is between you and a great workout is the quiet of nature. And,

what can compete with the tremendous sense of accomplishment that comes from, say, making it to the top of a mountain? You might even forget you're actually exercising!

* hop on your bike

The activity Mountain biking

Calories burned per hour 384*

Muscles worked Buttock, calf, thigh, back, shoulder and abdominal muscles Why do it? Few activities are more fun than rolling around turns and over obstacles on a knobby-tired mountain bike. If you've spent time in Spinning class, the calorie burn and muscle-building body benefits will be almost comparable, but kicked up a notch, because of the recruitment of your stabilization muscles that work to keep you balanced. It's a great way to play, escape and build confidence.

Who's in? Women are breaking in their bikes, accounting for 18.7 percent of all mountain bikers, according to the SGMA. Getting started & gear required If you're just learning, rent a bike and helmet from your local sporting goods or bike shop. Ask an employee to help you find a great trail close to your home, so you can have fun riding - not getting lost - or ask where you can take lessons (see dirtworld.com for more info). Always wear a helmet, gloves, shatterproof sunglasses and padded bike shorts. Take along tools, spare inner tubes, water, extra non-cotton layers and an energy bar.

* go climb a rock

The activities Rock climbing and bouldering

Calories burned per hour 700*

Muscles worked Chest, upper back, shoulder, arm, buttock, thigh, hip and calf muscles

Why do it? Climbing and its rope-free counterpart, bouldering, bolster strength and possibly cardiovascular endurance (if you climb long enough or hike to and from your destination) while burning major calories. Because climbing totally engages you, it's a great escape. Some women may be intimidated by climbing at first, but overcoming that fear is one of the biggest bonuses of this sport. When you face down your fear and conquer it, you gain a feeling of invincibility; and the adrenaline rush is like no other.

Who's in? Many women are roping up: The Outdoor Industry Association reports that the percentage of female rock climbers is increasing steadily (39 percent of all participants in 2000 were female, up from 32 percent in 1999). Getting started & gear required Sign up for a rock-climbing class, where the required partner, helmet, harness, rope, belay device, climbing shoes, locking carabiner and training will be afforded to you in one package (for more information, see sheclimbs.org). The time-pressed can try bouldering, which entails traversing and short ascents that can be completed sans rope (bouldering .com will give you more info). Bouldering is less gear-intensive: All you need are climbing shoes, chalk and a landing spot (bouldering pad).

take a hike

The activity Hiking

Calories burned per hour 300-450 (*) Muscles worked Calf, shin, thigh, buttock, hip and abdominal muscles Why do it? Take your walking routine off road and feel the added calorie burn. Hiking's fitness secret is that it forces you to use your propreoception, Musnick says. In other words, as you negotiate your way along a trail, you'll be working more muscles because your body is constantly stabilizing itself on the uneven terrain. Plus, it works your butt and hamstring muscles like inclined treadmill walking, but it's a lot more fun. You may not even notice you're working harder as you take in the beauty of natural vistas.

Who's in? Women and hiking are becoming well acquainted. In 2000, 22 percent of were female, the SGMA says. Getting started & gear required The gear you'll need is minimal: solid hiking footwear, noncotton socks, layers to keep you comfortable and a hydration system. If you'll be on extreme terrain or you're prone to knee or back problems, consider using trekking poles. Log on to American Hiking Society's home page (americanhiking.org) to learn more.