If you are planning your next big hiking trip, getting in good shape is essential. You will need your health to carry you through the physical and mental endurance required to trek various levels of terrain. The key to preparing for a hiking trip is to build muscle, increase cardio output and lose excess weight. Start off small, even if you are in good shape. Work at slowly building your body up to prepare for your hiking trip. Check with your doctor before beginning any physical exercise.
Step 1
Engage in regular physical exercise. This will help increase your cardio output. Find ways to implement 30 minutes of moderate to intense cardiovascular activity into your day at least five days per week. This can include jogging, running or swimming. Try indoor rock climbing as a way to build strength and improve your coordination skills.
Step 2
Build lean muscle. It is important to build lean muscle mass -- especially in your upper body and your legs. Lift weights in order to build upper body strength. Focus on your abdominals with situps and exercises that work your obliques. Bench press in order to strengthen your legs and reduce your risk of injury when you start hiking.
Step 3
Eat healthy, balanced meals. Stick to low-fat, lean protein such as chicken breasts, fish and lean meats. Incorporate dairy that is also low in fat and calories, including yogurt, cottage cheese and skim milk smoothies and protein shakes. Don't forget your whole grains for breakfast and lunch, such as whole wheat crackers or bread and oatmeal. Fresh fruits and vegetables are make healthy snacks and meals as opposed to high-fat, processed snacks.
Step 4
Practice your hiking endurance. It is important to get some hours in hiking so your body gets used to the terrain. Incorporate small hiking trips a little at a time until you think you are physically ready to tackle a longer, more challenging hike.
Step 5
Prepare yourself mentally for hiking. Just as much as you have to consider your physical health to prepare for a hike, you should get in touch with your mental side as well. Try implementing yoga techniques into your morning or evening routine. This will help with stretching your muscles and also regulate your breathing so you are in a more relaxed state.
Tips and Warnings
- Don't forget to pack all of the hiking essentials such as bottled water, a GPS, energy bars and topographic maps when hiking in locations you are unfamiliar with. Dress in comfortable yet rugged clothing to get you through your practice hike. Wear long pants if you will be in weeds or dense brush.
- Don't overwork yourself. Drink plenty of fluids and relax as needed. Be careful when heading into unknown terrain or mountainous areas.
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