What To Do To Get Fit For A Hike?

Whether you're new to hiking and want to prepare yourself for the physical challenges that await you on the trail, or a seasoned hiker wishing to keep fit and poised for your next adventure, proper training gives you the ability and confidence to hike for numerous hours.

Significance

For hiking, the most important aspects of physical training to focus on are cardiovascular and strength endurance, as well as flexibility. Improvements in each of these areas not only prepares you for hiking, but also contributes to weight loss and helps prevent health conditions such as high blood pressure, osteoporosis and heart disease.

Cardiovascular Endurence

Cardiovascular endurance is the body's ability to supply muscles with sufficient oxygen in order to sustain rigorous activity for extended periods of time; thus, it is vital for single-day hikes and especially multi-day hikes. Strengthen the heart and lungs through aerobic exercises such as running, cycling and swimming, performed at a low intensity and for long durations of time. Begin by engaging in any of these activities for at least 20 to 30 minutes three times per week. Increase the time and frequency of your sessions as your fitness level improves, ensuring that you include at least two rest days per week.

Strength Endurence

Strength training is crucial to successful hiking because it gives you the power to withstand both predictable and unforeseen challenges on the trail. Load your muscles often so that over time, they can become accustomed to coping with the extra stress placed on the body during hikes, most of which is endured by the legs, as well as the back and shoulders due to the added weight of a backpack. To strengthen your upper body, begin your program by wearing a moderately loaded backpack -- between 5 and 10 lbs. -- as often as possible, especially when running or cycling; increase the weight as you see fit. To strengthen your legs, perform three sets of 10 squats, two to three times per week; as your strength improves, increase the number of repetitions and step up the resistance by wearing your loaded backpack or a weighted chest belt.

Flexibility

Flexibility training helps increase your range of motion and prevents the onset of muscle stiffness, particularly after the eccentric phase of exercise, such as downhill hiking with a heavy pack. Stretch your muscles before and after exercise sessions, as well as actual hikes. Both yoga and Pilates help improve your flexibility.

Considerations

If you're an older adult, consult a health care professional in order to ascertain whether or not it is safe for you to begin physical training, especially if you have a chronic disease such as arthritis, heart disease or diabetes.