Heroes in martial arts novels often retreat to mountains to train, and subsequently emerge with extraordinary skills. But did you know, countryside locations for physical training not only exist in the fictional world, but can also be found in Hong Kong’s nature? Here, TrailWatch introduces to you three outdoor fitness trails, with guidance from Swedish fitness instructor and amateur app developer Demir Bircan. While you may not master supernatural martial arts in one session, using these facilities will definitely benefit both body and mind.
Route 1: Aberdeen Fitness Trail
Reaching the Aberdeen Reservoir Dam via the Aberdeen Fitness Trail
Located right next to the Aberdeen Upper and Lower Reservoirs, the 2.1-kilometer Aberdeen Fitness Trail features 13 fitness stations. The variety of training equipment provided at different stations allows users to train their upper body push and pull muscles, glute muscles, quadriceps, core strength, cardiovascular fitness, balance and coordination, all along the trail.
Demir hand-picks for us three fitness stations, and demonstrates how to make best use of their facilities.
1. Balance Beam
To start simply, you can walk from one end to the other to train up your balance. Additionally, Demir recommends using the balance beam for step-ups. Facing the beam, step your right foot onto the beam and push off with it, bringing your left foot up, and stand up firmly on the beam. Then step back down with your right foot first, followed by your left. Switch legs and repeat to complete one cycle. Keep your back straight, look forward, and engage your core muscles to effectively train your quadriceps and glutes while improving balance. As you become more proficient, you can speed up while swinging your arms in sync, as well as lengthen the duration to enhance cardio fitness. This movement, driven by glutes and quads, simulates uphill hiking and is excellent for regular training.
Doing step-ups using the balance beam
Everyone is familiar with jumping jacks (side straddles), but you can also do an advanced version using the balance beam. Start with feet straddling the beam, jump vertically as in a jumping jack but bring your legs together to land precisely on the beam, then jump down while spreading legs to return to the starting position. This exercise maintains the cardiovascular benefits of regular jumping jacks while adding higher demands for coordination and balance.
Training jumping jacks using the balance beam
2. Stump Walk
The stump walk can be considered an advanced version of the balance beam. Unlike regular balance beams, these stumps vary in height and follow a winding path, making them more challenging. Walking from one end to the other helps train balance for navigating uneven terrain.
Stumps of varying heights
Other than this, Demir also recommends using the Stump Walk to do a variation of the step-ups: single leg step-ups. Step onto a stump with your right leg, then push off with it to lift your body and stand up, raising the left leg with the momentum, and finally return to the starting position with control. Repeat several times before switching legs. This exercise primarily targets the glutes and quadriceps while demanding balance and core stability to prevent swaying. Since the stumps vary in height, you can adjust the difficulty by choosing different heights according to your ability. Whether you’re a beginner or an advanced athlete, there’s a challenge for you!
Doing single leg step-ups using the stumps
3. Chin Bar
The Chin Bar fitness station features four sets of bars at different heights, flexibly accommodating various exercises and equipment. Beyond classic exercises like pull-ups, chin-ups, and dead hangs, Demir demonstrates exercises using TRX suspension trainers for rows and squats, as well as resistance bands for face pulls and other movements. An extensive variety of exercises is possible at this station, making it an excellent choice for calisthenics and street workout enthusiasts.
The Chin Bar station features four sets of bars at different heights
Demir demonstrates the TRX squat-to-row exercise at the Chin Bar fitness station
Other than the above, the Aberdeen Fitness Trail provides even more fitness facilities, such as horizontal ladders, bars for push-ups, a kangaroo jump station, and more. Give the trail a visit to try the equipment for yourself!
More details on the Aberdeen Fitness Trail: https://www.trailwatch.hk/en/plan-share/257457
The Horizontal Ladder is longer than most monkey bars and features a challenging sloping section
The Kangaroo Jump fitness station is relatively uncommon
Route 2: Tuen Mun Fitness Trail
There are two fitness trails in Hong Kong’s country parks, the other besides the Aberdeen Fitness Trail being the Tuen Mun Fitness Trail. The 3.1-kilometer Tuen Mun Fitness Trail overlaps parts of MacLehose Trail Section 10, and provides 14 fitness stations. Other than the classic chin-up bars, leg lift bars and balance beam, there are several unique fitness facilities as well.
1. Fitness Complex
Despite looking simple, the Fitness Complex can in fact be used to train many different movements. The horizontal bar near the ground alone can already facilitate tricep dips, sit-ups, lying leg raises, push-ups and more.
The Fitness Complex meets various exercise needs
2. Horizontal Ladder
This fitness station features two sets of horizontal ladders, one of which is sloping. If you think moving horizontally is too easy for you, you can challenge yourself to move upwards or downwards on the ladder here!
The two sets of horizontal ladders at Tuen Mun Fitness Trail
3. Hurdle Stretch
Other than building muscle, stretching is also important. At this fitness station, you can do hurdle stretches to improve the flexibility and range of motion of your hamstrings and hip joint.
The Hurdle Stretch fitness station provides multiple height options
More details on the Tuen Mun Fitness Trail: https://www.trailwatch.hk/en/plan-share/256693
Route 3: Bowen Road Fitness Walking Track
Even though the Bowen Road Fitness Walking Track is not located in a country park, it is a popular exercise location among nearby residents. The 3-kilometer Bowen Road Fitness Walking Track is not only suitable for jogging, but also provides 7 fitness stations with different facilities.
Bowen Road Fitness Walking Track provides two sets of Horizontal Bars at different heights for you to choose from
Vertical Ladder at the Bowen Road Fitness Walking Track
These stumps can be used to train your balance, leg muscles and glute muscles
From the open sections of Bowen Road, you can overlook the skyscrapers along Hong Kong Island’s northern shore and view Kowloon across the harbor. The history of Bowen Road is also worth noting: The Bowen Aqueduct was constructed between 1885 and 1887, and Bowen Road was built on top of it. The 21-Arch Section of the aqueduct is even a Declared Monument, and you can get a glimpse of the arches while walking along Bowen Road.
More details on the Bowen Road Fitness Walking Track: https://www.trailwatch.hk/en/plan-share/267385
Conclusion
Country parks offer various facilities such as barbecue sites, camping grounds, and mountain biking trails to meet different users’ needs. Among these, fitness trails are often overlooked facilities that deserve more attention and use.
Finally, when training, remember to choose exercises and intensity levels that match your abilities. Don’t push yourself too hard too quickly – consistency is more important. When exercising outdoors, also pay attention to weather changes and avoid working out in extreme heat or cold. Additionally, be mindful of your body’s signals, taking breaks when needed and staying properly hydrated and energized.
Note: Please check the AFCD website and LCSD website for updated information about the fitness trails