Hiking 411 | Exercise For the Novice Hiker

Pretty much the very first thing a hiker who is just starting out should do is get into good, physical shape. That's really true if you have been lounging on the sofa for as long as you can remember. Hiking clearly uses the leg muscles, but nearly every muscle group works together. It also calls for very good cardiovascular and lung capacity to supplement muscular stamina.

Here are some regular exercises to assist you in building all those for taking on hills and streams.

Like any exercise set, warming up for a few minutes and doing moderate stretching before beginning your workout is a good idea. Jog in place, do easy stretches of the torso left and right, gentle pulling of your hamstrings, calves and so on are great. Take it slow.

Work the legs first. Hiking far distances over extended intervals of time requires that the 2 main groups of muscles there and the joints need to be in top form.

Easy squats are a good beginning. Start slow by basically stretching out your arms to your sides, heels nearly together, balancing your weight. Crouch down a comfortable amount, and then bring yourself back up again. Do this at least 10 times a day, building up to 20, then 50 as you acquire muscle over time.

Lunges are also good. Put one foot in front of you about 18 inches, then stoop down somewhat. Hold for a few seconds, and then come back to a full upright position. Switch legs and do 10 times.

Like squats, you will want to progress to higher repetitions and deeper lunges over time. Just how far forward to extend your foot and how extreme to kneel all depends on your overall condition and height. Don't overexert or you might hurt yourself.

A 10-minute jog is next on the list. Begin with no more than a mile in distance, shorter if you are in real bad shape. Build up to 20 minutes, 30 minutes, then, at most, an hour. Going longer than that is no longer jogging, it's training for a marathon. The basic idea is to get the lung and cardiovascular systems running well, and develop some more leg power.

If you want to be well primed, do these three at least 2-3 times each week. Remember, if you want to be in advanced shape for superior hiking trails and not just a meander over some hills, you'll need to add additional exercises to your regimen. Lifting weights is helpful for that.

Your back muscles are also important to walking. The torso provides the central column against which your limbs move about. Having good back muscles help to keep good posture, which is important for fending off fatigue, especially when carrying a backpack. You'll also be scrambling over small boulders, down hills and so on. Back muscles are essential for that and much more.

Sit-ups help, as do 'lat' exercises. The latissimus dorsi are large side muscles that make men who are fit look like a 'triangle'. Those, and the back muscles, are what you want to strengthen, in order to keep your endurance up for long hiking trips.

Typical weightlifting is one of the best methods to get your back muscles into shape. Any decent multi-station device should have many options to do the trick. Rope pulls, seated lifts, and others all work great.

Rowing machines work the main leg groups (calves, quadriceps, hamstrings) and the back muscles. It is also good for cardiovascular-pulmonary training. Begin with a couple minutes of rowing. Pause a day or two if you've never done them before, as you'll be a bit sore. Discomfort is okay, but if you have serious pain, consult your doctor. Build up to an hour in stages.

There are many exercises to help you get in condition for hikes. Any fitness expert will be able to provide you with lots of tips. Don't forget, don't give up so easily. The only way to get long-term results is to make workouts a near-daily routine.

Hikes

Exercise For the Novice Hiker