Advertisement It’s a serious question and I’ve heard it answered equally both ways. Technically, we’re stronger when we walk downhill or downstairs, but for many people it’s not as comfortable.
You may notice this when you go hiking and camping. Allow me to give you some specific suggestions on how to prepare for your next outdoor excursion depending on how you answered my initial question.
If walking uphill or upstairs is challenging for you, you need to work on your unilateral concentric strength. Unilateral means one limb (leg in this case) while concentric refers to your muscles’ ability to lift weight, as opposed to lower weight, which is called eccentric strength.
Exercises such as lunges, step-ups, one-legged squats and one-legged leg presses are great options for you. In particular, you should emphasize the upward portion of the lift — try to push as hard and as fast as you can. Pushing explosively helps to increase your concentric strength.
How heavy should you lift? Try using lower repetitions (less than 10) with moderately heavy weight. It should be difficult for you to complete a set of 10.
For you downhill walkers, you need to work on your unilateral eccentric strength. Are you getting the hang of the terminology? The lifts I listed above will work great for you, but you should do them differently.
Instead of exploding upward, focus on really controlling the downward, or lowering portion of the lift. Try to make it take 3 to 4 seconds to lower the weight (or your body).
Also do more repetitions; I suggest working between 10 and 15 reps. This sort of workout will really let you feel your muscles working! For this reason, be careful the first time you do it because you’ll be quite sore the next day, so build up to it.
When it comes to enjoying the outdoors, don’t let your body dictate how much beauty you’re allowed to see. Instead, prepare yourself for your next outdoor excursion so you can enjoy everything nature has to offer.
Travis Erickson is director of strength and conditioning concentration at the University of Wisconsin-La Crosse. E-mail questions to erickson.trav@uwlax.edu.
