Phoenix Lodging Accommodations Article

hiking

For a breath of fresh air and a blast of calorie-burning, muscle-toning excitement, get out of the gym! With so many summertime options for fitness, the biggest question is what to do first. Check out these five ways to stay fit and healthy onshore and off, for every fitness level. Plus, we show you the best gear, the most exciting destinations and the top sports vehicles to get you there and back in style.

Turn to the last page of this section to find out which muscles get the best workout for each sport, as well as how many calories you'll burn.

Why I Love Hiking

"I love the physical challenge, but really, hiking is my therapy. It's the times when I'm most stressed in my everyday life that I crave the peace and serenity of being in the wilderness."--Lisa Garrett, 27, Fresno, Calif. In the summer of 2001 Garrett hiked the entire Appalachian Trail (2,167 miles from Maine to Georgia) in only three months and three weeks (it takes most experienced hikers at least five months).

Awesome Alternative

Trail running burns about 620 calories per hour (versus hiking's already impressive 415) and, like hiking, it strengthens your core, as well as the buttocks, hamstrings, quadriceps and hip flexors. Instead of the classic hiking boot, you'll want to wear sturdy outdoor running shoes with extra padding for the arches and heels.

hiking goodies

1. Arc'Teryx Spear 20 backpack This durable nylon pack has a padded bottom, multiple pockets, watertight zippers and a removable hip strap for weight distribution ($100; 800-985-6681, .com).

3. High Gear AdventurePlus Multi-tool This must-pack device features a flashlight, digital thermometer, compass, magnifying glass, mirror, whistle and dry-storage compartment ($20; 888-295-4949, ).

4. Fox River Women's Light Hiker sock This supersoft microfiber-and Lycrablend sock offers a snug feminine fit with extra cushioning at the foot's heel and ball to prevent blisters ($13; 641-732-3798, ).

5. Trail Finder Before you head out, log on to this resource-packed Web site to view more than 30,000 trail guides with maps, photos and weather updates ($30 for a one-year subscription; ).

kayaking

Why I Love Kayaking

"I think of the river as nature's health club. It allows me to travel around the world and see beautiful places that few people get to see. Kayaking, like yoga, is a moving meditation that helps to keep me focused in the present moment."--Anna Levesque, 30, of L'Original, Ontario, Canada, a five-time Canadian Freestyle Kayak team member and 2001 Freestyle Kayaking World Championships bronze medalist

Awesome Alternative

Canoeing uses the same muscles as kayaking and burns approximately the same number of calories (345 per hour). But there are a few basic differences: Canoes are usually wider and therefore more stable and are maneuvered by a paddler using a single-bladed paddle while kneeling in the boat.

kayaking goodies

1. Hi-Tec Manna Water sandal This lightweight shoe transitions easily from turf to surf and back again. Nylon webbing hugs the foot without chafing, and the sole features enough tread to keep you solid ($30; 800-521-1698, ).

2. GoLite Landlubber's stow sack This ultralight, supertough sack keeps your goods dry while you're on the water and features a wide top for easy packing ($12-$28) for sizes ranging from XS to XXL; 888-546-5483, ).

3. Nike sunglasses Featuring a ventilated nose bridge, these shades are designed to cover you from all angles. The scratch-resistant lenses are 100 percent UVA- and UVB- protective ($89; 800-806-6453, ).

4. . Bean Day Tripper kayak paddle Comfortable to hold and easy to maneuver, this paddle has two asymmetrical blades for efficient propelling. The ends separate for easy storage ($40; 800-809-7057, ).

5. Kokatat Destination paddling short This quickdry nylon Supplex short has a durable Cordura seat, internal zippered pockets and a drawstring waist. Plus, it blocks 99 percent of the sun's rays ($59; 800-225-9749, ).

rock climbing

Why I Love Rock Climbing

"The movement and challenge of climbing allows you to explore not only endless terrain, but yourself as well. I love discovering a new climbing area, setting new routes and challenging myself."--Lauren Lee, 24, of Hurricane, Utah. In her five-year climbing career, Lee has already scored top honors in the 2003 Phoenix Dyno Competition, the Midwest and Eastern Bouldering Series championships and the 2001 Subaru Gorge Games, while placing second in the 2002 Rovereto World Cup.

Awesome Alternative

Bouldering burns more than 600 calories per hour and works the same muscles as rock climbing, with the added challenge of climbing without ropes and clinging to and catching footholds on rocks and rough edges while maneuvering. Avoid injuries by wearing a climbing helmet and using a bouldering mat.

rock climbing goodies

1. Metolius hand-sized chalk bag Clip this bag to your belt to stash energy bars, your keys and a toothbrush (it comes with a holder) for brushing excess chalk off hand- and footholds ($19; 541-382-7585, .com).

2. Trango Mariposa women's harness This harness's trim waist belt and roomy leg loops allow for unrestricted movement. Added features: moisture-wicking lining and four belt loops to hold your gear ($50; 800-860-3653, )

3. Five Ten Prima shoe Designed of synthetic leather and modeled after a ballerina's slipper (only with high-friction rubber soles), this climber stays put whether you're training on a wall or scaling cliffs ($99; 909-798-4222, ).

mountain biking

Why I Love Mountain Biking

"I love mountain biking for the freedom and sense of adventure that it gives me. My favorite parts are the personal challenge and being outside with friends. There are so many things to discover about yourself and the world around you."--Susan Haywood, 32, of Davis, ., a 2004 Olympic contender and a member of the Trek/Volkswagen Mountain Bike Race Team. She's also the 2003 North American Female Cyclist of the Year, the 2001 and 2003 Short Track National Champion, 2001 Pan American Champion and a three-time . National Team Member.

Awesome Alternative

Road cycling has grown in popularity, thanks to Lance Armstrong's achievements in the Tour de France on his own Trek 5500 roadster, Road bikes offer thinner tires and superlight metallic and carbon straight-tube frames for quick handling, agility and speed, especially on paved surfaces.

mountain biking goodies

1. Oakley Juliet sunglasses Sleek and chic yet ultra-durable, these 100 percent UVA- and UVB-resistant shades have adjustable frames, temple padding and interchangeable nose bridges to ensure a perfect fit ($275; 800-336-3994, ).

2. Pearl Izumi Swizzle short Though this lightweight short resembles a board short, the padded chamois and moisture-wicking fabric offer the performance of a traditional tight bike short ($75; 800-328-8488, .com).

3. Bell Sports Impulse helmet This streamlined helmet has 11 vents to keep you cool and a slide-together adjustment to guarantee a snug fit for a variety of hairstyles. Available in black and silver, with a rear reflector ($30; 800-456-2355)

4. DeFeet Air-E-Ators sock Available in patterns from subdued to wacky, this all-sport sock features a cozy open-mesh weave, streamlined toe seam, durable yarns to prevent holes, and reinforcement in the heel ($10; 800-688-3067, ).

5. Cannondale F400 Feminine mountain bike A gel saddle and an oversized aluminum tube on a frame ensure a comfy, nonjarring ride. Available in yellow or blue ($700; 800-245-3872, )

surfing

Why I Love Surfing

"The joy of surfing is that you are your own coach and student at the same time. Only you can push yourself to try new things or motivate yourself. You never know what Mother Nature can do--I've never had two surf days that were alike!"--Mary Osborne, 22, long-board winner of MTV's Surf Girls, a surf instructor, 2003 Action Girl of the Year and a top finisher on the women's pro-surfing circuit during the 2002-2003 season

Awesome Alternative

Boogie boarding burns about 300 calories per hour and lets you play in the waves without the challenge of trying to stand up: Just ride the tide while pressing your body against the soft foam board.

surfing goodies

1. Water Girl by Patagonia rash guard While you're riding the surf, this short-sleeved performance shirt protects you against chafing and chill. Its nylon/spandex blend is quick-drying and superstretchy for an ideal fit ($48; 800-638-6464, ).

2. DaKine Kainui Team leash Keep your longboard under control with this handy 7-foot leash designed with molded fittings and brass swivels and featuring a quick-release cuff. Available in three colors ($24; 541-386-3166, )

3. Hobie Wahine longboard A 7- to 9-foot surfboard specifically designed for the beginner and intermediate female surfer, it features a flatter rocker--the curve along the bottom of the board that helps you catch waves ($700; 888-462-4321, ).

go adventurous

These exciting destinations and outfitters make it easy to get conditioned for an outdoor fitness adventure on your next vacation. All offer stellar accommodations and/or essential instruction for every skill level. Whether you want to ride into a desert sunset, blaze challenging wilderness trails by foot, celebrate a milestone by climbing to new heights, or splash around in brilliant blue waves on a kayak or surfboard, start packing: Your adventure awaits.

(All lodging rates are double-occupancy per night, unless otherwise noted.)

hiking

REI Adventures and in-store clinics nationwide

The popular adventure-wear and gear manufacturer does more than outfit its customers; REI Adventures' trips and evening in-store clinics offer hands-on instruction and outdoor-sport immersion. Activities Free in-store clinics offer an hour-long overview of techniques for hiking and other activities, such as rock climbing, cycling and trail building, as well as guidance on topics like layering and light packing.

REI Adventures take enthusiasts out of the classroom for active vacations with experienced guides to destinations as farflung as Nepal and the Czech Republic, or closer to home with backpacking and hiking trips to Washington State's Mount Rainier and Death Valley National Park in California and canoeing the Boundary Waters of Minnesota. These multiday trips are designed to challenge and educate novices in such skills as water purification, topographical map reading, compass use and campfire food preparation. Details Rates include campsite or lodge-based accommodations, most meals and activities (from $895 for six days; 800-622-2236, ).

kayaking

Nantahala Outdoor Center, Bryson City, .

Explore your passion for paddling at the Nantahala Outdoor Center, which specializes in flat and whitewater kayaking and canoeing for all levels on the Nantahala River. Activities Beginner paddlers will love the Whitewater Sampler, a daylong course that covers the basics of the sport and time on the water to learn proper technique and safety tips while developing confidence. Experienced water women looking for a challenge may want to consider renting a craft for an adventure trip. Details One-day guided trips start at $95, including lunch, instruction and gear rental: helmet, life vest, kayak and paddle (800-232-7238, ).

mountain biking

Rim Tours, Moab, Utah

Choose your own mountain bike trail adventure from the 90-mile, three- or four-day trips on routes through the desert, mountain and/or canyon landscapes of Colorado, Oregon, Utah or Arizona. Activities Rides of all levels last four to six hours per day, but there's plenty of downtime for other activities including hiking, white-water rafting, kayaking and canoeing. Details Starts at $575 for three days and includes campsite fees and three energy-packed, healthful meals daily. Bring your own bike or rent one for $35 a day (800-626-7335, ).

rock climbing

Many rock-climbing gyms offer lessons, gear rental and outdoor trips for all levels, as well as women-only classes. Check out and click on "Rock Gyms" to locate a gym in your area.

Vertical Endeavors, Warrenville, Ill.

Instructors at this Chicagoland climbing gym pride themselves on personalized service and training. Topics include proper and efficient belaying, knot-tying and rope-management skills, the use of technical equipment, balance and footwork. Activities Women's daylong clinics are offered throughout the year. After training on the gym's 18,000-foot indoor climbing surface (the largest display in the world of climbing walls molded from real rock), beginners can book a trip and conquer rock and ice formations ranging from the sea cliffs of the north shore of Lake Superior to Devil's Tower, a nearly vertical monolith that rises 1,267 feet above the meandering Belle Fourche River in southeastern Wyoming. Details Three-hour clinics start at $35 (630-836-0122, ).

surfing

Villa Amor, Sayulita, Mexico

Test the waves 35 minutes north of Puerto Vallarta in Sayulita, a prime surf spot for beginning to intermediate surfers. Private introductory lessons start out on the beach, where you'll learn proper form and paddling technique. After about 30 minutes, the instructor takes you to the ocean, where you learn how and when to catch waves. Stay at one of 32 private hillside villas, each overlooking lush jungles, distant mountains and the turquoise water of Sayulita Bay. Activities Lodge rates include free use of kayaks, snorkeling and fishing gear, surfboards and bicycles. Surfing lessons and guides are available (from $25 per hour) and may include trips to surf breaks accessible only by boat. Details Lodging from $65 per night (011-52-329-291-3010, )

summer's best calorie burners

activity calorie burn* major muscle groups worked

hiking 415 quadriceps, hamstrings, buttocks, calves, upper
 hips, inner thighs
kayaking 345 chest, shoulders, biceps, triceps, back,
 abdominals
mountain 590 quadriceps, hamstrings, buttocks, calves, upper
biking hips, inner thighs, chest, shoulders, biceps,
 triceps, back, abdominals
rock 760 quadriceps, hamstrings, buttocks, calves, upper
climbing hips, inner thighs, chest, shoulders, biceps,
 triceps, back, abdominals
surfing 324 chest, triceps, back, abdominals, quadriceps,
 hamstrings, buttocks, upper hips, inner thighs

*Calorie burn per hour based on a 145-pound woman.

get a gift from REI & SHAPE

REI and Shape are giving away signature sports water bottles!

To be eligible for this fabulous gift, be one of the first 250 people to mail receipt(s) (original or photocopy) from any REI store for purchases totaling $75 or more along with your name, address, phone number and email address (optional) to: Shape Magazine, REI Promotion, One Park Avenue, New York, NY 10016. Visit for the REI store location nearest you. Go to for complete gift-with-purchase promotion rules.

RELATED ARTICLE: rule the road

Looking for a rugged set of wheels to match your enthusiasm for the great outdoors? These nine hot sport-utility vehicles will transport you in style with plenty of storage space inside for your gear and on top for your surfboard, bike or kayak.

models storage cool extras mileage
 city/hwy

Dodge Durango * Roof rack * Supercomfy 2WD:
From $26,565; * cubic ft. of high-back bucket 14/18
(800) 334-9200, storage space seats 4WD:
 * Tows 8,950 lbs. 14/18
Ford Escape * Roof rack with * Auto-dimming 23/28
From $19,300; cross bars rear-view mirror
(800) 392-3673, * cubic ft. of * 5 cup holders
 storage space * Luminous white-
 faced gauges
Honda Element * Easy-fold-down * Water-resistant 2WD:
From $16,100; seats for 75 cubic fabric 22/26
(800) 999-1009, ft. of storage space * 5 cup holders 4WD:
 * Sliding sun- 21/24
 visor extensions
Land Rover Freelander * Roof rack * Heated 18/21
From $25,995; * Center console windshield
(800) 346-3493, storage bin, twin * Rear fog lights
 front glove boxes, * Full-time all-
 overhead net storage wheel drive (AWD)
 units (42-47 cubic
 ft. of space)
Mazda Tribute * Roof rack with * A 10-minute 2WD:
From $18,797; cross bars "grace period" to 23/28
(800) 222-5500, * 74 cubic feet close windows 4WD:
 (seats folded down) once vehicle has 22/25
 been turned off
Nissan Pathfinder * Roof rack with * Fold-down front 2WD:
Armada cross bars passenger seat 13/19
From $33,300; * Overhead console * Fog-proof 4WD:
(800) 647-7261, with storage bins (heated) outside 13/18
 * 97 cubic ft. of mirrors
 storage space * 6-CD changer
 and 10 speakers
Subaru Forester * Roof rack with * Full-time AWD 19/23
From $21,020; cross bars * 4 cup holders
(800) 782-2783, * Overhead and * Rear-window-
 under-floor storage wiper de-icer
 * 64 cubic ft. of
 cargo space
Toyota Highlander * Roof rack with * HomeLink 2WD:
From $24,080; cross bars optional transceiver 22/27
(800) 331-4331, * 81 cubic ft. of programmable 4WD:
 storage space remote control in 21/25
 overhead console
 * Passenger seat
 controls
Volkswagen Touareg * Roof rack with * GPS navigation V6:
From $35,900; cross bars with audible 15/20
(800) 374-8389, * 71 cubic ft. of instructions V8:
 storage space * 6-disc CD 14/18
 player and 10
 speakers

RELATED ARTICLE: don't let allergies keep you inside

If spending time outdoors turns your eyes red, watery and itchy, your nose drippy and gives you the sneezes, read on for help.

prevention Allergic reactions to pollen are most common during warm-weather months, says Brian Smart, ., allergist at DuPage Medical Group in Glen Ellyn, III. To prevent flare-ups, he suggests washing hands, face and hair after a day of outdoor activities. Touching your eyes or face makes it easier to transfer pollen.

treatment To relieve allergy-related symptoms, Smart suggests over-the-counter medications such as Claritin, Sudafed and Benadryl. Severe conditions may require a doctor's visit for such prescription remedies as Allegra, Zyrtec or Clarinex. For a stuffy nose or sneezing, Smart suggests trying prescription nasal sprays like Flonase, Nasacort, Rhinocort and Nasonex for longer-lasting relief. Prescription eye drops like Patanol, Zaditor or Optivar can soothe itching and redness for up to 24 hours.

Photography by Steven Simko