Ways To Get In Shape And Healthy In Hiking
There is no official hiking season. Certain locations tend to remain temperate and are ideal for hiking any time of year.
That’s a full year of treks, camping in the wilderness, scaling mountains and climbing rocks. It is possible to gain access to the countryside no matter what season it is.
If you are under the impression that you can easily arise from a lengthy period of rest, put on footwear and begin taking a hike, then you are mistaken. Most trails are not flat and typically require hikers to ascend, so even the simplest of hikes require good balance as well as physical strength to safeguard against injury.
The positive outlook: you won’t find it as complicated as you anticipate to pick up where you left off.
How to Avoid Injury on Steep and Rocky Trails
Even though you may be excited to begin descending a mountain after having hiked it, be aware that declining hiking can be demanding on your limbs and knees in particular.
As you go downhill on a hike, your body has to resist the pull of gravity and the added weight of any items in your backpack to stop you from losing your balance. This repeated pressure can lead to injury.
Navigating across boulders and unsteady surfaces can also put stress on one’s joints. It is ideal to prepare for a hike by doing physical exercises to fortify your body before taking the trip.
How to Avoid “Hiker’s Knee”
- Exercise during the week to build up your quadriceps, calves, and hamstrings. Brisk walking, either outside or on a treadmill, is good for this. Riding a bike also targets these muscles.
- Try exercises with ankle weights. Start small—5 pounds is a good goal if you haven’t done this workout before. Lie on your back with one leg bent. Slowly lift the other leg keeping your knee slightly flexed. Repeat with the other leg. To work your hamstrings, stand and lift one weighted leg behind you until it is at a 90-degree angle. Hold for a few seconds and lower to the floor slowly. Repeat on the other side.
- Do bodyweight exercises including lunges and step-ups.
- Use trekking poles (see tips below on how) to help reduce the impact on your knees.
How to Use Trekking Poles
If you are worried about your knees or ankles, think about obtaining a set of walking poles. Poles are not only beneficial for inexperienced or elder ramblers; they can help anyone stay balanced on extremely rocky or irregular terrain.
They provide you with two extra appendages to support you while travelling along the path. Individuals who have issues with their joints should especially take into consideration buying a pair. Here’s how to use them:
- Keep your arms in a fairly neutral position, only slightly bent at the elbows and use your shoulders to propel yourself forwards.
- Keep a relaxed and loose grip on the poles by using the straps.
- When hiking downhill, keep the poles slightly in front of you. Shorten your stride to reduce the impact on your knees. If the trail is very steep or muddy, try ramming the poles into the ground and taking side steps up to the pole.
- When hiking uphill with poles, you should use the poles to push off, not pull yourself up the hill. Avoid planting the tip of the pole in front of your lead foot.
How to Choose Hiking Boots and Shoes
No matter how physically fit you are, the kind of shoes you wear is extremely important for a successful hike. In other words, the sneakers should provide enough support for your feet and ankles – otherwise, you’ll want to get rid of them after only a few miles.
When looking for hiking boots and shoes, ensure you select the ones suitable to your physical abilities and what items you are bringing: Going with trail-running shoes will take up less of your energy, but if you have previously hurt your ankles, it might be best to choose mid-cut boots that provide more support.
Ultra-light travellers won’t require as much assistance as people who bring nearly everything imaginable. Get your boots from a store where you can be properly fitted by an expert.
It would be beneficial to do some research before buying boots, as certain pairs are created especially for certain terrains and walking styles.
Preparing Physically for a Backpacking Trip
If you are organizing a multi-day hiking excursion, the last thing you would like is to be so achy on the morning of the third day that you cannot keep going. Allow yourself a period to plan for a few days of trekking—similar to any other activity, you’ll want to progress gradually.
Basic 9-Week Early-Season Training Program
Jordan Smothermon, a fitness coach, suggests establishing a powerful physical foundation during the beginning of the season (generally when springtime comes in areas that aren’t ideal for activities like hike during winter).
You can swap short bursts of power for enhanced endurance if you require more stamina. Consider your muscles as an investment in physical fitness. As you progress from one section to the next, take advantage of the fitness and strength benefits you have already achieved.
- Weeks 1-3: Strength training 3 days per week, 1 hour/session. “Put on strength now and you’ll have muscle that you can later sacrifice to build up your endurance,” Smothermon says. Keep rest periods to a minute or two: “No time to flex in front of the mirror.”
- Weeks 4-6: Add one endurance workout every week for 45 minutes at moderate intensity (e.g. jogging, hiking).
- Weeks 7-9: Increase the intensity of your weekly endurance workouts to 1.5 to 2 hours and add 1 day of high-intensity exercise with high output but less weight (e.g. speed hiking).
Preventing Altitude Sickness
Those who are planning to go on a trek at altitudes greater than 8,000 ft, especially those from low-lying areas, must be able to recognize and address altitude sickness.
Researchers in medicine have explored the most effective methods to overcome altitude sickness and remain healthy when at higher altitudes, yet these are the key points to remember.
- Give yourself time to acclimate to the elevation. Gradual gain spread out over a number of days is key.
- Symptoms including headaches, insomnia, and nausea usually wear off in a day or two
- Drink plenty of water and avoid alcohol.
- Eat a lot. Trekking burns a lot of calories.
- Keep your pace slow.
- If you do have headaches, ordinary painkillers, along with rest and hydration, may help.
- The surest cure for altitude sickness: go down. If your symptoms fail to improve or worsen, retreat to a lower elevation.
How to Get in Shape for Hiking
Going on shorter treks in the vicinity is an effective way to prepare for more lengthy hikes and it is also important to do some exercise at the gym to boost your steadiness, muscle power, and capability to take on rough paths.
It may be beneficial to your training program if you take some short hikes to give your body the chance to adjust to the various sorts of ground and slopes.
It allows you to become accustomed to having and utilizing your hiking supplies. If it can be done, boost your distance by 10% every seven days to improve your stamina.
It is widely known that having a good cardio system is critical to successful hiking, but it is also essential to have solid core muscles and upper body strength. Nine simple steps to get your body ready for the hiking season.
1. Go for a brisk walk
If you are a beginner hiker, begin your preparation by going for a stroll around your community, neighbourhood park, or coast. Hurry up your pace so that you can get your heart rate up and start perspiring.
Try taking a stroll in a sandy area to recreate the experience of hiking up and down hills. Walking on a beach can be beneficial for strengthening significant muscles in your lower limbs, which will make you less likely to suffer from a sprain after you start going on hikes.
2. Take the stairs
Going on a hike includes periods of going up and down hills, which can be difficult if you reside in a region that’s basically flat. Going up and down stairs replicates the range of movements necessary for a hike and is an excellent way to strengthen leg and abdominal muscles.
3. Work on your core
Your core muscles are just as significant as endurance in the legs when it comes to keeping stability and balance in rough areas. At the conclusion of a multi-day hike, your core muscles such as your lower back and abs will most likely be sore if they are not used to being physically active.
Doing crunches and planks is a great way to strengthen your core abdominal muscles. After you have learned the basics of the exercises, challenge yourself further by doing them with weights and other equipment.
4. Get used to your backpack
Carrying a heavy backpack can drain your stamina fast. Especially if you are solo hiking, it is absolutely necessary to bring along all of your necessary equipment as you will be responsible for carrying it alone.
Strengthening your core muscles is beneficial, however working out your shoulders, neck, and legs is also essential.
Begin by shouldering a backpack with reduced weight for step-ups or heading up steps, then build up slowly by adding five-pound increments until you can comfortably handle the same amount of weight you anticipate carrying on your walk.
5. Try resistance bands
Using resistance bands is a great way to increase muscle strength. By performing full rotations and extensions with them, they help to increase the strength of your muscles, which can help stop any potential injuries.
Incorporate resistance bands into your lunges and squats for an intensified workout. An outstanding way to improve glute muscles and joint strength is to perform the lateral band walk with a resistance band.
Secure the resistance band around your legs slightly above the knee. Stand with your legs hip-width apart. Lower yourself into a squat, making sure to keep your back straight and your abdominals tight.
Move your left foot away, and then move your right foot so that it is positioned next to your left foot while keeping the tension in the band. Do the same thing three times and then switch directions, beginning with the right foot. Perform 8-10 sets on each leg.
6. Do lunges
Lunges can guard you against Hiker’s Knee, enhance your carriage, and fortify your mid-section when executed properly.
All types of lunges, such as standing, side, and walking, can be beneficial for hikers. Begin with sets of eight repetitions on each side, and then build up the number of sets and gradually increase the weights for a better exercise routine. Don’t move your knee beyond your foot to steer clear of getting hurt.
7. Get a jump rope
Jumping rope is a fantastic activity for hikers looking to forestall feeling tired after hiking. Going on a hike necessitates a sound heart and lungs, and a sound cardio exercise routine can elevate your body’s capability to draw in and circulate oxygen and blood rapidly.
You can get all the benefits of a 30-minute jog, accomplished in a much shorter amount of time if you spend 10 minutes skipping rope instead. This is about the same rate as running at 6 miles per hour, making rope jumping an effective replacement for running.
8. Incorporate push-ups
Doing push-ups is important for being able to take your bag a long way. Even though you may not have difficulty carrying your backpack, if your arms and shoulders don’t have the strength to take off and put back your heavy satchel, it could lead to injuries.
If you are not able to do an entire push-up yet, you can perform a modified version in which a knee touches the ground instead of the standard push-up. You can also form an angle by getting down low, putting your knees on the floor and putting your hands up on a bench, or any other solid surface that is somewhat higher than the ground.
This relieves some of the burdens from your arms and shoulders so you can gradually increase your upper body strength.
9. Use functional training techniques
To get ready for a hike, you should work on building the muscle groups that are primarily used during outdoor activities. This kind of exercise aimed towards a specific goal is called functional training.
Glutes and core muscles are the ones that are most exercised during a hike, regardless of the degree of incline. These muscles provide support to your spine and pelvis and generate the power to enable you to climb any sort of hill.
One of the finest ways to target both of these muscle groups at the same time is the Side Plank with Hip Abductor Move. Position yourself on your side, elevate your hips, and use your elbow to help lift you up so that you form a diagonal line starting from the floor and going up to your shoulder.
Bring your upper leg up so that your foot shoulder forms a line that is in line with the ground. Maintain the position for 20 seconds, and then switch to the other side. Do 4-6 reps per day, lengthening the duration of each one progressively over 10 seconds every day to enhance your strength.
Getting in Shape for a Thru-Hike
A thru-hike is a commitment. Trekking along a path from start to finish requires covering long distances and can take several weeks or even months. It is important to be both mentally and physically prepared if you aim to undertake such a journey.
A thru-hike is like a pilgrimage. Allow six months for preparation, both emotionally and mentally. It is a wise decision to think about what extended periods of hiking may be like and be ready for what could happen.
To prepare for a thru-hike, go on shorter walks as a form of training and set up a six-month workout routine that includes both cardio and muscular strength workouts.
Studying tips from experienced thru-hikers who have already been down the long trail is the most efficient way to get ready. Do you ponder how to train yourself for a thru-hike or even how to engage in a months-long hike without leaving your job?
The specialists in long-distance walking can supply an answer to any inquiry.
