So you went to your very first hiking adventure and got winded out 10 minutes into the hike? You might want to work on your fitness levels before heading out to another trip!
Hiking is a strenuous task that requires endurance, strength and good physical activity levels. A whole body workout in itself, even the most basic of hikes will require you to walk over rough paths for at least a few hours. But if your physical activity levels are not yet high enough to successfully manage a 2-mile hike, there’s nothing to worry about!
I was in the same boat once and used the following method to get fit for hiking—in just 10 minutes each day!
Chances of injury during hikes are always high, but are even more so for people whose muscles are not sufficiently stretched for physical activity. Stretching for just 10 minutes each day with special attention to the glutes, quads, hamstrings, inner thigh, calf and IT band can help decrease the chances of injury in hikers and may also speed up recovery.
High-intensity Interval Training (HIIT)
Build endurance by indulging in high-intensity interval training. This method asks you to perform intense exercise for a short amount of time followed by a shorter resting interval. In our 10 minute exercise, let’s alternate 40 seconds of strenuous exercise with 20 seconds of rest repeated five times over.
Choose workouts like jump roping and stair climbing to help build lower body strength.
Strength is a major necessity during any hike as you’re expecting to carry a fairly heavy backpack up steep inclines and rough paths. Once you’ve successfully mastered the art of HIIT, it’s time to move onto circuit training!
Circuit training involves a number of exercises performed in succession without rest and can build strength, endurance, and tone the entire body. 12 squats with a weight held above your head, 15–20 pushups, 8–10 squat jumps, 15–20 mountain climbers and 10 splits per leg should do the trick.
TRX Suspension Training
TRX Suspension Trainers allow you to work on both your arms and legs at the same time. The TRX allows you to work the back of your legs as well. Perform foot and leg exercises while pulling at the straps, trying to maintain your position.
Try using TRX Hamstring Bicycle to work on your hamstrings, glutes, core, and hips. Lie on your back, putting your feet through the foot cradles. Pull the strap as you bring your heel to your hip, alternating between each leg for 12–20 repetitions, followed by a minute of rest and then repeating.
Just a month of performing these for just 10 minutes every day and you’ll see massive improvements in your strength, endurance and ability to carry big loads up steep inclines.
Congratulations! You’re no longer the worst in the pack, though it might take some more training before you can call yourself a veteran!
The author is a member of the blogging community at Aarn USA. His company offers an extensive collection of ultralight packs. These packs are easy to carry around and are made of high-quality material. For further information regarding hiking products, call the company at 801-971-0007.