Exercise Description:
Hiking is not only a great form of physical exercise, but also a wonderful way to relax. Adding variety and interest to your routine, hiking can also give you the benefits of cross training. Rather than working the same muscles in a similar workout day after day, hiking will challenge your muscles to perform in a whole new way. Make hiking as easy, or as difficult as you like, by simply changing the terrain or the speed. If you head for the hills and pick up your pace, you'll soon discover that you're in the midst of a great aerobic workout. Just as in any workout, be sure to build up the degree of difficulty over the course of a few treks as you get more physically fit for hiking.
What Muscles You Work:
Hiking works muscles in the thighs, calves and abdomen.
Tips To Improve Your Hiking:
- Your first hike should be a short excursion. Take it easy and give your muscles time to adapt to the increasing demands of hiking. Once you've been hiking regularly for a few weeks, give yourself a challenge by tackling a hill or two. Not only will this increase your muscular strength and stamina, you'll notice a big improvement in your cardiovascular endurance as well.
- Begin your hiking at an easy, strolling pace for 7 - 10 minutes. When you sense your body warming up (your heart rate will increase and you'll feel warmer), gradually increase your speed.
- If you feel any stiffness or tightness, take a break to stretch. Stretch slowly to a point of mild tension, and hold the stretch for 10 - 20 seconds.
Tips To Improve Your Hiking:
- Your first hike should be a short excursion. Take it easy and give your muscles time to adapt to the increasing demands of hiking. Once you've been hiking regularly for a few weeks, give yourself a challenge by tackling a hill or two. Not only will this increase your muscular strength and stamina, you'll notice a big improvement in your cardiovascular endurance as well.
- Begin your hiking at an easy, strolling pace for 7 - 10 minutes. When you sense your body warming up (your heart rate will increase and you'll feel warmer), gradually increase your speed.
- If you feel any stiffness or tightness, take a break to stretch. Stretch slowly to a point of mild tension, and hold the stretch for 10 - 20 seconds.
How Not To Get Hurt:
You must know your environment. Any time humans interact with nature there is a chance of injury. It's best to know the weather patterns of the area, as a sudden change in the weather can be a potential source of danger. Constantly be aware of your surroundings. Keep an eye on the trail, or you may find yourself tripping over an obstruction, such as a tree root or rock. Never venture into the woods by yourself, even when hiking with another person, tell someone where you are going and when you plan to return. Taking a mobile phone with you is a good idea.
Essential Equipment:
- Backpack: Lightweight pack to store water, food, and basic necessities.
- Shoes: Select a cross-trainer with ankle support, a trail-running shoe, or one of the lighter hiking shoes that are readily available. The most important thing to consider when choosing a shoe is the fit; you don't want blisters or chafing to keep you from enjoying yourself.
- Clothing: There are many high tech fibres that transport moisture (perspiration) into the air and they are warm and incredibly light.
- Socks: Well-fitting socks constructed of a fabric which keeps moisture away from the skin to prevent skin soreness. Bring an extra pair for changing into halfway through the hike.
- Hat: Wide-brimmed hat to keep you cooler and lessen the chance of skin damage.
- Sunscreen: Put on sunscreen all days, sunny or not. High altitude and summer time are brutal to the skin.
- Snacks: Biscuits, dried fruits, nuts or nutrition bars for sustained energy during a long hike.
- Mobile phone in case of emergency.
- First aid kit.
- Map.
- Water bottle, and water, water and more water.
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