In fact, many personal trainers look at activities like fitness hiking as a means to redefine the phrase "one on one." "Relying solely on the trail, without being surrounded by equipment and other club amenities, provides the opportunity to really get to know my clients," says Gerry Stoneman, an avid hiker and owner of G-Force Personal Fitness in Carmel, Calif. "Compared to an aerobics class where the instructor stands in front, separated and away from the students, hiking is interpersonal. There's nothing wrong with getting to know your clients and students on a more intimate level. This type of communication has been missing from our industry and needs to be addressed. Activities like off-road hiking that take us away from our old, familiar comfort zones can set the scene to discover who our clients really are and what their true needs are."

Hiking for fitness

When you hike, physical exertion is a functional part of the excursion. Fitness happens as a result of necessity. It's the ultimate fitness experience because of constant physical and mental challenges. Hiking on trails and dirt roads requires relaxed concentration, mental and physical agility and endurance. Ground surfaces on trails vary. In the course of one hike, you might walk on dirt, grass, gravel, sand, or through swampy meadows or rock stairways. You have to be conscious of every rock, stump, twist and turn in the trail to maintain balance. You might discover new territory. Impulsively you might decide to take a detour to scramble across a boulder field, cross a stream or do an off-trail hill climb.

Program suggestions

Before jumping into a fitness-hiking program, the following issues should be addressed:

* As with any special activity, have participants sign a liability waiver.

* Regular aerobics shoes, even many walking shoes, are not acceptable for unpredictable terrain. Lightweight hiking or off-road running shoes are more appropriate, or shoes with heavier tread and a wider sole surface for stability.

* Cross training on stairs or an indoor stair climbing machine is excellent conditioning for fitness hiking. If your students can climb four sets of stairs without getting winded, they'll be fine on the trail.

* Start your program with off-road walking on flat terrain.

* Follow your general class format guidelines: Warm up, take heart rate checks, cool down and stretch.

* Use regular walking technique until you begin to explore irregular ground surfaces (which challenge balance and agility). The more difficult the trail, with rock and tree stump diversions, agility becomes a natural part of the required fitness components.

* Try not to constantly look down; instead, expand visual skills to scan the area immediately in front of you all the way up a distance in front and to the sides.

* After becoming comfortable on the flats with steady state workouts, introduce timed or informal cardiovascular intervals. Do this by timing more intense walking intervals, adding hill climb diversions or walking on irregular terrain.

Safety

The trend for health clubs to offer fitness hiking instruction has brought about concern over the quality of instruction and safety of those who take these classes. Chicago attorney Frances Krasnow, who specializes in health club law, says it's not likely anyone will sustain injuries through off-the-premise health club activities any more than participating in sports or exercising at home. "If anything, injuries would be reduced because of precautions taken by health clubs," she says.

Before participating in specialty outdoor activities, Krasnow suggests fitness professionals be prepared to answer lots of questions and provide information about the activity. For example, if your club is planning a day hike, will there be an EMT group leader and/or medical facilities nearby? Is there education or clinics offered ahead of time about off-road safety, including equipment needs or hiking technique? How about conditioning classes with instruction on the proper ways to warm up and stretch?

Following are some hiking safety tips. Depending on where you live and work out, these may vary. For example, poison oak and ivy are prevalent in certain parts of the country, as are insects like chiggers and ticks. Become knowledgeable about the flora and fauna of your region by going to the library to do preliminary research. Safety considerations for off-road adventuring:

* Dress for the weather; workout gloves to pad the palms of your hands are a good idea.

* Tell someone where you're going and when you'll return.

* Pace yourself if you plan a long day trip.

* Bring lots of drinking water; don't trust natural water sources, which may contain parasites.

* On the trail, pack-animals (horses and mules) have the right of way.

* Don't take shortcuts on switch-back trails; you'll erode the trail and cause washouts in the rainy season.

* Use a map and/or compass.

* If walking alone, wear a loud whistle; it's a good idea to be skilled at basic self-defense.

* Dogs are legal on National Forest land and on dirt roads; bring a leash to keep them away from other animals like horses and mules. On the trail a dog can easily double your mileage. Keep him on a leash so he doesn't tire half way. Dogs are not allowed in National Parks.

You might be reading this article thinking, "Sounds great, but I live in the city. Where can I go fitness and off-road hiking here?" With little research, you'll be surprised to find out that there are off-road maps available through a variety of sources in every city.

I guarantee you'll find lots of resources through these agencies: parks and recreation departments, motorcycle clubs, national parks and forests, city planning commissions, chamber of commerce and tourism bureaus. Beyond those sources, try the nearest U.S. Forest Service and National Parks Service offices. Call local information for any of these phone numbers.

If you exhaust your efforts and can't find a park, plan a travel day hike destination once a month for your membership. Staff it with no more than one fitness leader per 20 members. Encourage participation first and fitness second. Make sure members have the option to stroll if necessary with no pressure to keep up. You'll all come back refreshed and excited about the next excursion!

Fitness redefined

The exercising public has begun to redefine the term "fitness" to include involvement in outdoor recreation as a regular part of their lifestyles. Fitness hiking can fill this need if presented as a non-intimidating option; it's really just another way to walk.

Off-road activities

Here are some off-road activities your facility may want to schedule. Some require special equipment, skills training and a high level of fitness; others require only a good pair of shoes and unrestricted curiosity.

* Discovery hike -- like a scavenger hunt

* Family walks

* Nature excursions

* Bird watching

* Star-gazing

* Wildflower walks

* Geological hike

* Basic orienteering

* Dog walking


Day-hike necessities

* Day pack

* Water

* Food (nutrition bars are good)

* Pocket first aid kit

* Swiss army knife

* Sunscreen

* Insect repellent

* Lip protection

* Map

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