The great escape: prisoner to your gym routine? Here's the key to burning calories in wide-open spaces - personal account: mountain biking, hiking, kayaking

Muscle & Fitness/Hers, August-Sept, 2002 by Beth Sonnenburg

A pair of hiking shoes that had yet to see a trail, a bike with a flat tire hanging in the garage, decade-old in-line skates layered with dust.

Such was my sad state of affairs as I began to plan for my month of fitness in the great outdoors. I'd eagerly proposed this article in the hope of kicking my habit of staring out the window as I mechanically strode on the treadmill.

Like a rat on a wheel, this treadmill rut was going nowhere.

In my search for outdoor adventures, I've now hiked, kayaked, squatted and lunged in the middle of West Hollywood, mountain biked and more -- and I loved every minute of it. Ready to say sayonara to your inner Treadmill Rat? Check out these fat-blasting, fitness-enhancing outdoor activities.

Biking right

My favorite outdoor activity was mountain biking with Greta Rose from Adventure Training Consultants. We met at Sullivan Canyon near Santa Monica, California, where she fitted me with a bike and helmet and covered safety instructions, cycling etiquette and other basic information. I highly recommend having an instructor for your first mountain biking experience -- you'll learn how to manipulate the gears and probably try things you wouldn't do on your own.

As we begin the ride, Greta has me play with the brakes. It's very important to avoid skimming on both brakes at once, or you're likely to tumble forward in what's called an "end to end" fall. Not fun. Instead, do most of your stopping with the rear brake and lightly press the front brake if you need to. She suggests keeping two fingers on the rear brake at all times and one finger on the front brake. If you like, keep one finger on the gear switch with the rest wrapped around the handles.

I get used to the gears and it's time to experiment with small dips and hills. Her most crucial advice: "Look where you want to go." If you look toward a big rock, that's where you'll go. I practice looking a few feet ahead and concentrating on my chosen path -- this technique really works.

Greta is upbeat and encouraging, especially when I'm able to navigate a more challenging stretch of trail. When a difficult dip comes up, we both hop off the bikes to evaluate the path so I'll know how to navigate it. We back up, gather some speed and just like that, I'm over a pool of water and up the next hill.

We get to a ledge about 7 or 8 inches off the ground and she demonstrates two ways of raking it -- going to the side where it's less steep or jumping right through. I opt for the more advanced (and fun) route and complete my first "jump." Awesome!

You can make mountain biking as challenging as you want to, varying your gears and route based on your ability. I'll definitely be repeating this activity (once I get that fiat tire fixed).

Greta also teaches "Girl Teams," three-day adventure training courses for women of all abilities. Two days of instruction culminate in a team Adventure Day of kayaking, mountain biking, orienteering and more.

For more information on any of Adventure Training Consultants' many guided outdoor activities, visit adventuretrain.com. You can also call 310-315-9663.

stuff to bring

Hydration system such as Camelbak

Padded bike shorts (a big help)

Sunscreen

Bike helmet

Sunglasses

Comfortable trail running shoes

Windbreaker (depending on temperature)

sets in the city

Personal trainer Ashley Borden prides herself on being able to construct a full-body workout virtually anywhere, with little to no equipment. Today's agenda is a city workout smack in the middle of Los Angeles.

Ashley who trains the likes of Christina Aguilera, Annabeth Gish and Sean Hayes from "Will & Grace," is all decked out with everything we'll need for the workout: waist pack with two water bottles, visors, sunscreen, towel and even tissues. She grabs a resistance band from Sportivo, the personal-training gym where she sees clients, and we're out the door.

We warm up by walking briskly for 10 minutes, then stop for a mini-circuit of standing biceps curls and squats. The resistance band is invaluable here, as it takes up little space but gives your muscles a challenge. We use a basic green Xertube by Spri; add their red or blue band for more resistance.

As Ashley checks my form, she cheerfully addresses curious onlookers; I quickly dismiss ray embarrassment at squatting in the street.

We pick up the pace and choose our next target stop, which may be a sign, a tree or the end of a block. Ashley wraps the band around a stop sign and I proceed to do standing chest presses, then stand on the band with one foot for front raises. She spies a step and I lunge in place with one foot on the step, 15 right, 15 left. After another brisk walk, we stop for triceps kickbacks and rows, then speed up for the trip back to Sportivo. In all, 45 minutes went by in a flash as we chatted and constantly changed the workout.

"Make the most of your environment," says Ashley. A step provides a platform for calf raises or lunges; a tree becomes a station for rows or chest work.

Though I brought the personal-training environment outdoors, you can easily do this type of routine with a friend. Simply alternate resistance-band work with 10-15 minutes of running or walking. For safety, pair up and know the area where you'll be exercising.