Fitness For Hiking
 The arrival of good weather is a wonderful catalyst to get outside and enjoy the outdoors. Hiking, like most other sports is most enjoyable if you are strong and fit. Hiking with friends and family is fun until you are halfway up a steep trail with an aching back, trembling legs and burning lungs. With a little pre-hike training, you can feel great, have more energy and avoid muscle pain and stiffness. Hiking obviously uses the legs, but virtually every muscle group is involved including your heart.
Working out in a gym, doing cardio on gym machines and/or walking every day will not be enough to prepare you for hiking. Hiking fitness has its own set of characteristics, they are as follows:
1. Powerful legs are required. Regular hiking requires you to move your bodyweight as well as a backpack. Going downhill may be easy on your lungs but is tough on the legs as your legs work harder to prevent you from falling forward.
2. Low-intensity, long-term endurance. Most hikes are seldom on level ground and involve hills both up and down. A hikers heart rate will go up and down.
3. Tolerance to altitude. If you live close to sea level and hike occasionally at higher altitudes ie. 3000 ft you may notice how tough this feels. This is because the body requires more red blood cells to absorb the required amount of oxygen from less dense air. It can take up to 24 hours to acclimatize to the increase in altitude. A recent illness can have the same effect on the body.
4. Tolerance to discomfort. New hikers often complain of bruised hips, shoulders and a sore neck from carrying a heavy backpack for long periods of time. Add in intense summer heat and the need for plenty of water and you can see the mental and physical endurance required.
5. Ability to concentrate for long periods of time. Hiking trails are filled with hazards such as holes, loose rocks and tree roots requiring you to carefully watch the trail.
6. Coordination and agility. Surefootedness, good balance and confidence on tricky terrain are advantages. You can practice this by boulder hopping without a backpack.
7. Mental fortitude. You need to be able to be able to push past what you might consider you physical limits.
The following are exercises you can do to ready yourself for a great season of hiking:
Prime your heart: To get the proper aerobic conditioning for a 7.5km hike, walk 30-45 minutes, 3 days/wk varying the incline. On the fourth day do a longer walk on hilly terrain. Each week increase the long walk until you are doing at least 2/3 of the distance of your first hike. A jog/walk program is also a good idea. Jog for 10 minutes, walk for 2 and repeat at least 3 times 4-5 times a week.
Click on the images below to see a larger version of each exercise photo.
Single Legged Squats targets the quads, hamstrings and glute muscles. Hold a broomstick or hang onto a wall for balance if necessary. For an advanced version you can do with free leg extended in front.
Step-ups targets same as above plus the calves. Use a step or bench at least 12 high. You want to have your knee at 90 degrees when stepping for maximum glute activation. As you progress, you can add dumbbells.
Shrugs targets shoulders and upper back. Holding dumbbells in both hands lift your shoulders towards your ears.
Lying press on the ball targets rotator cuff muscles especially used when putting on and taking off your backpack. Start with fists by your ears and press your hands over your head touching your fists together at the top.
Back Extension targets the lower back. Lying face down on a mat, extend arms behind you, palms up. Lift your head and upper body off the mat and hold for several seconds.
Seated on the floor Band pulls with legs extended. Works the Lats and lower traps. Have elbows pointing toward the ground. If you lift your elbows this will work the back of your shoulders.
 
Plank on the ball works core and helps to build a strong back which will help with overall stability on the hiking trail. Do 3 sets of 30 seconds building up to 1 minute.
Do the above exercises, 3 sets of 10-12 reps 3-4 times a week
Proper hiking footwear is very important. They provide better grip and stability than regular running shoes. Dress in layers and be prepared for weather changes. Make sure that your hiking clothes breathe and wick away moisture. Buy a good backpack. Make sure before setting out, you have a map of the trail and plenty of water and food for snacking, which will allow you to reserve physical and mental strength.
Hiking also requires good nutrition for the best performance. Summerfresh
Dips are an excellent source of nutrients and energy for snacking while hiking. They taste great and are easily transportable. Try the many varieties of hummus, they are a good source of protein and complex carbohydrates without a lot of fat and calories. One of my favourites is Spicy Hummus. Its available in a 227gm container in the self serve deli case at your local grocer.
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