Hiking burns more calories than walking for many reasons. For example, walking up an incline, such as the side of a mountain, requires your muscles to work harder. Carrying a heavy backpack also increases the difficulty of the exercise for your muscles. If you're a beginner hiker, start off with short hikes over gentle terrain so that your body can get used to the vigorous physical movements.
Function
A 200-lb. person burns 546 calories in one hour of hiking, according to MayoClinic.com, but only burns 346 calories in one hour of walking at 3.5 mph. If the terrain you hike over requires strenuous physical movements, your calorie expenditure might increase. For example, slogging through mud, jumping over streams, fighting through thick brush or performing other vigorous activities to negotiate rough terrain will burn more calories.
Hiking Poles
Using hiking poles helps you maintain your balance while you hike, which is important when traveling up steep inclines or across slippery terrain. Using poles also incorporates upper-body muscles into what is mainly a lower-body form of exercise. For example, if you use hiking poles to help propel yourself up the side of an incline, you'll be using your arms and shoulders more than if you just walked.
Perception of Effort
Although using hiking poles on an incline makes the exercise feel easier, it doesn't increase energy expenditure, according to a 2000 study that appeared in the "International Journal of Sports Medicine." In other words, using hiking poles might make you feel as if you are expending less energy without actually decreasing the number of calories you burn.
Considerations
Although it's true that carrying a heavy backpack increases your caloric expenditure, you shouldn't overdo it. For example, don't fill your backpack with heavy items simply to increase the difficulty of hiking. The amount you should carry depends on your physical condition, the difficulty of the terrain you plan to cover and other factors. Generally, however, the safest approach is to avoid carrying so much weight that you're top-heavy. Otherwise, you risk toppling over while you hike. An even load distribution is also important for balance. The most effective approach is to use a high-quality backpack designed for hikers. Follow the manufacturer's instructions for load limits and distribution of contents. For example, distribute heavy items so that they are centered and close to your back.
References
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- "International Journal of Sports Medicine"; Load Carriage Energy Expenditure With and Without Hiking Poles During Inclined Walking; B.H. Jacobsen, et al.; July, 2000
- "The Complete Idiot's Guide to Backpacking and Hiking"; Jason Stevenson; 2010
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