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Super Team

HOW TO GET FIT FOR HILL WALKING

Go hill walking.

Go a bit further before stopping for a ‘breather’ each time you go out.

Do it regularly – weekly if possible!

When climbing a hill, do not look to the top – instead, watch each step you make and you will be surprised at how quickly you will reach the summit!

For improving stamina – try circa 60 mins every day and include as steep a hill as possible. For example, climb the 155 steps, two at a time, up to the ruined castle on Dalkey hill from the quarry without stopping. Then do a circuit through the car park and climb the steps, two at a time, for a second time! It may be painful – but it works! To build-up to ‘without stopping’, start with ‘one-step-at-a-time’ and extend your ‘breather’ stops each time you do it.

Aerobic fitness – inhale AND exhale through your nose as much as possible, particularly when paused to catch breath. This will maximise the intake of oxygen and is a great way to expand the use of your lungs.

Your guide, David Crawford, will arrange and grade walks to suit each participant's level of fitness – gentle hills to start with! The walks will range from 2.5 to 4.5 hours. The distance walked is neither important nor relevant at the early stage of experience.

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