People of diverse backgrounds and skill levels join The Mountaineers. Check out these training suggestions from PartSelect’s Alison Hudson if you want to get more out of the great outdoors or improve your level of fitness. Hudson has written for The Clymb and Outdoor Nation in addition to serving as a field instructor at the National Outdoor Leadership School and as a freelance writer. She offers tips on how to get psychologically tough, prepare for the downs, and train in the city in this article.
If you live in a city or don’t have time during the week to hit the trails, how can you get in shape for hiking? Here are some pointers to help hikers of all fitness levels become more adept without venturing into the mountains.
Apart from enhancing respiratory and cardiovascular health, hiking makes use of numerous key muscle groups in the body. Hiking downhill also works the ankles, feet, and hips, but climbing uphill works the glutes, quadriceps, hamstrings, knees, and calves. Hiking is, in essence, a complete leg workout. Furthermore, having a strong core is essential for maintaining balance when traversing rough terrain, whether you’re going up or down. Hike using trekking poles to strengthen your arms, as they shift part of the weight off your knees and into your arms.
How to Work Out in the City
There are many machines in gyms that aid in building the muscles needed for trekking. Using these tools will help you quickly get into decent hiking shape if you enjoy working out at the gym. The quadriceps, a large muscle group that spans the top of your legs above the knee, can be highly affected by a day spent hiking. Trekking requires the quadriceps to support, bend, and straighten the knees. Your quads will burn during long or steep climbs since they are used more than when walking or trekking on a level surface. to get your muscles ready for the demands of hiking.
Since climbing stairs is quite comparable to hiking uphill, the stair climber machine is a wonderful place to start. The treadmill is a good additional choice. The incline feature on the majority of treadmills lets you adjust the angle so that it more closely resembles a hill. Although they peak at a 12% slope, which is not as steep as other walks, this is still an excellent location to begin. Begin with a ten- or fifteen-minute climbing set for the treadmill or stair climber. Take care not to drive too quickly! Hikers who are just starting often make this error, which can result in pain and suffering. Instead of travelling at a speed that demands frequent pauses, you should be moving at a rate that permits discussion. After ten or fifteen minutes, decrease the treadmill’s inclination or gradually increase the stair climber’s speed. After seven minutes of leisurely walking, return to the more difficult angle.
You have a lot of alternative training options if the gym isn’t your thing or is out of your price range. Taking the stairs is a more straightforward option than using the elevator. During your lunch break, use the opportunity to work out on the stairs or take on a few flights of stairs. To prepare your body for the difficulty of trekking downhill, make sure you take some stairs, both up and down. Because it builds a strong cardiovascular system and frequently involves hills, running is another workout that helps people become in better form for hiking. It might make sense to walk up any hills if you’re just starting with running. If you have a better baseline level of fitness, consider running up hills as this will enhance your cardio and assist your body and lungs get ready for the strenuous nature of mountain trekking.
People frequently make the error of not donning a backpack when they exercise. Prepare for success by walking, running, or going to the gym with a pack full of heavy stuff if you plan to trek with one. Weights and textbooks are useful tools. Although this won’t assist your body become used to the extra effort needed when wearing a pack, doing it a few times will help you break in the pack a bit. Wearing your hiking boots around is an excellent way to break them in. Though it might seem little at home, getting your feet ready to avoid blisters is a crucial factor to take into account. Long before fatigue from trekking uphill sets in, blisters can stop someone cold.
GET FIT FOR THE HILLS
Hiking downhill requires more endurance than traveling uphill, even if it can be extremely painful. Stretches that extend your legs downward may strain your quadriceps more than exercises that travel in an upward direction. Generally speaking, more of the stabilizing muscles and tendons in your legs—including the tendons in your ankles—are employed when you descend. Hikers are more prone to twist their ankles when trekking downhill because of the increased speed. Make sure your training includes some downhill activities to ensure your body is prepared for the “easy” parts of your walk. Although a large box would work in a pinch, this is where the actual stairs become crucial. In any case, dedicate a portion of your exercise routine to stair-climbing or performing step-downs off a big box at the gym.
Mental Fortitude
It’s incredible how much hiking requires mental toughness more than physical strength. If you have the willpower to persevere, you will be able to complete the hike on most trails and with most individuals. Hiking isn’t measured by how long it takes or how many breaks it requires. Whether you hike for a half-mile, thirty minutes, or several days, the key to a successful hike is getting outside and into the natural world. You decide what your objective is and what it will take to achieve it. Step outside, take in the clean air and celebrate your accomplishment.
