Get Fit With Hiking
Feel exhilarated as you get in touch with nature and become more fit--it's all right outside your door.
No matter if you plan a short hike or a longer excursion, there are steps you can take to make your adventure a success. "One of the best things you can do to ensure a great hike is to plan ahead," says Todd Galati, certified personal trainer with the American Council on Exercise. Here's how:
More: 25 BEST HIKES IN THE WORLD TO PUT ON YOUR BUCKET LIST
Train for Success
A relatively short hike--one to two hours--might not require a lot of training, but a longer hike means a different kind of preparation.
Do some extra legwork. Hiking can tax your muscles if they're not well conditioned. And although it may seem easier, going downhill can be harder on muscles than going up. Consider a little extra quad, hamstring, glute and calf muscle work at the gym to minimize muscle fatigue during and after your hike.
- Use the leg press machine at the gym to strengthen quads, glutes, hamstrings and calves.
- Do some hamstring curls with a stability ball. Lie on the floor with your calves on top of the ball, your upper back and shoulders on the floor and your arms out to the sides. Raise your hips and your lower back off the ground so they form a straight line with your legs. Keeping your abs tight, pull the ball toward your butt by digging your heels into the ball until your feet are flat and your knees and butt are high in the air. Pause then push the ball away from you until your legs are straight.
- Do some lunges to strengthen glutes, hamstrings, calves and quads.
Aim for 10 Percent Know how much time your hike will take, and then do shorter hikes until you're within 10 percent of your estimated hike time. "You don't want to make more than a 10 percent jump in exercise time from one week to another or you may put yourself at risk for injury," says Galati.
Do a Dress Rehearsal During training, carry a pack that'll be similar in weight to the pack you'll take on your hike. Train with the shoes you'll wear on your hike--broken-in shoes are best for blister prevention.
More: How to Pack for a Healthy Diet on the Trail
Pack Up
Rather than toss a bunch of things into a pack at the last minute, think about what you'll need on a particular hike.
Be a Camel Plenty of water is essential on a hike to prevent dehydration, but be aware that each quart weighs 2 pounds. "If you're hiking for three hours or less, you can usually carry the water you need," says Galati. "Otherwise you'll need some sources on the trail." Learn where they are ahead of time.
Consider Carbs The more strenuous the hike, the more carbs and fat your body will use. "All of us have enough fat already to go on an all-day hike," says Galati, "but we don't necessarily have enough carbs in our systems for a hike." Here are some options to carry along:
- Fruits are carbohydrates easily broken down into fuel by the body.
- Energy bars can provide complex carbohydrates, fiber and lasting energy. Read the nutrition label and choose bars that offer a blend of complex carbs, protein and fat to be sure you can replenish your needs.
- Trail mix--usually a mix of nuts and dried fruits, breakfast cereal and even chocolate--provides a mix of simple and complex carbs, protein and some fat.
Layer It Putting on garments made of wicking fabrics will keep the warmth in and sweat away from your body. Adding and removing layers when you need to can help regulate your body temperature throughout a long hike that has varying elevations.
Think Safety Here's a checklist of the basics:
- Bring a first-aid kit in case you get a scrape, splinter or are stung by an insect.
- A thermal blanket--about as big as a man's wallet when folded--can keep you warm in an emergency.
- Be aware of potential bad weather the day of your trip and reschedule if necessary. A ranger station is usually up-to-date on trail and weather conditions, so be sure to check in when you arrive.
- Tell someone where and when you're going, and when you'll return. And don't forget your cell phone!
- Bring along any trail maps and a compass if you'll need one. A GPS can be helpful on longer hikes.
source: www.active.com
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