Many of our clients come to us for advice on exercise and staying fit.
Hiking is a rewarding and fun activity that you can take anywhere you go and enjoy all year round (yes, even in the snow!).
Hiking builds muscular strength and cardiovascular endurance. Hiking also requires muscular strength and cardiovascular endurance.
In other words, you’ll need to reach a certain level of fitness to be able to enjoy your hike – both before and after. If you’re just starting out, or getting back into it after a time away, here are some tips on training to work your way up to hiking wherever the passion strikes you, or to keep in hiking shape when it is the off season for you.
Remember: If you’re just starting to become physically active for the first time, or after a lengthy sedentary period, you should consult your doctor for an evaluation.
Strong legs will get you where you want to go when it comes to hiking. One of the easiest ways to help get into hiking shape is by using something almost everyone has access to: stairs.
- You’ll definitely want to start with walking – stair running is a high intensity workout;
- Be sure you’re using the glutes and muscles of the back of the leg to push up – and not your knees;
- Begin with taking them one at a time, then alternate with two steps at a time;
- Start with 10 steps, then a two-minute rest, then repeat;
- Work your way up slowly to more time or more flights of stairs
Some other recommended exercises include:
- Squats – they use the hamstrings and other larger muscles of the leg, as well as the glutes, and jump squats and other variations can ramp up the level of difficulty – and gains – when you’re ready;
- Side planks and leg raises – they work both the core and key leg muscles.;
- Step-ups – stretching the muscles at the back of the leg;
- Lunges – both uphill and downhill to stretch and tone;
- Weights – kettlebells and other small weights are ideal for deadlifts that really work the hamstrings.
But…don’t forget the core. Building a solid core is also essential. It’s crucial when it comes to maintaining balance, and by extension, avoiding injuries. You’ll also need a strong core to support your backpack.
- Yoga and Pilates can help build strong torso muscles.
- Also: don’t forget to stretch, including 5 to 10 minutes of dynamic stretching before, and the same amount of time in static stretches after.
If you need some help on your exercise regimen so it is catered to your condition and lifestyle, our team is here to help. Call us today.