1. Start by Walking
Whether you are going to be hiking up tall mountains, through smooth green trails, or through an urban jungle, you need to walk before you can hike. Spend time walking at for least 30 minutes each day. Increase the time as you become more at ease with various terrains. Get to know how your body reacts to different environments. Walk up staircases at every chance. Walk swiftly and slowly. Pump your arms when you walk and swing them at your sides. Walk in boots and shoes. Walk with a stick and walk for a while with a backpack or big purse strapped to your back. Walk until you're out of breath and walk till you think you can go forever.
2. Add Weight to Your Workout
Begin at least a month before the hike working on your legs, abs and back muscles. Step up your time on the rowing machine, stationary bicycle or elliptical machine. Work your heart with aerobics. Gradually add weight to your strengthening exercises. Get on the weighted cables or pulleys at the gym and push your legs until they begin to shake. Work specific muscle groups no more than every other day to avoid strains that could hamper your hiking. Do chest presses to add muscle to your upper body. Most hikers carry a pack with supplies, so you'll need that extra back strength. Add lunges to your walking time to strengthen your knee joints. Many hikers spend time jogging or running for a couple of weeks before a big hike.
3. Cut the Fat Before Hiking
If you plan to hike for any distance, say over a couple of miles, you will want to trim down. Carrying extra weight puts a strain on all your systems, from your heart to your leg muscles. Go on a diet if you have to and train your body to survive on high-protein grains and high-energy fruits and vegetables. Lose as much weight as you can before the hike. Get used to drinking plenty of water to stay hydrated. You know you'll need water on the hike, so get accustomed to drinking it before you go. Get on a regimen of daily vitamins and calcium supplements. You may need to postpone your first hike if you are very overweight. The extra exercising and daily walks will help you with the weight loss. As you begin to drop the excess pounds, take small hikes on marked trails and see how you do.
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