How to be Physically Fit for Hiking?
Getting in shape and stamina in one week before the hike.
Hiking demands strength and stamina, whether it's a day hike or multi-day hiking. With a load of backpacks when traveling to long destinations like Hike to Machu Picchu can be challenging to the body. So if you are planning a hike a week or a few weeks, it is better to start training from this very moment.
the other reason why you need to physically fit is because is hiking usually involves rough and steep terrains. As you move upwards the air gets thinner in high altitudes, this causes altitude sickness. To prevent this you have to acquire aerobic fitness. Walking for long hours on a steep slope with a backpack needs a good level of fitness. To overcome associated challenges and risks.
Try these easy ways to get in shape and get ready for the hiking season.
Walk every day, start at 2 km and slowly extend it to 5km. Walk on rough terrain to prepare yourself for walking in the extreme hikes like Hike to Havasu falls. Continue this for five days a week for three weeks. Not only does walking increase your stamina but also makes you fit and mentally healthy.
More challenging hikes
Your core muscles are very important and work the most while hiking. These muscles also help to maintain stability and balance on rugged terrain, so they’re just as important as leg stamina. While you don’t need a full six-pack to tackle a multi-day hike, by the end of each day your back and stomach muscles will hurt if they’re not conditioned.
Start by doing crunches and planks every day or the other day. After mastering in their basic level, steam up your variations and reps. For a better approach, you can add weight as per your choice.
In order to know what should be your meal: what to eat before a hike?
Hiking involves some uphill and downhill inclines, in which your foot sometimes slide down fastly or slows down. Running is the best way to exercise Legs muscles. Leg muscles are essential, especially the calves and thighs, which can be only built with running. Run for 20 minutes daily either at a slow pace or like an athlete.
Stretching will increase the flexibility of the body. Many people think it doesn't matter how flexible you are. But when you have to take short paths, bend your legs, work on your back, and many more, your flexibility really counts. Basic stretching like warming up before your exercise will break the stiff muscles.
Work you back
Carrying a heavy backpack can drain your stamina fast while hiking. Since you’ll have to carry every piece of gear you might need on your trip. Building your core muscles helps, but your shoulders, neck, and legs also need appropriate training. Start by wearing a lighter version of your backpack while doing step-ups or walking upstairs, and then gradually add five pounds at a time until you can handle the full weight that you anticipate carrying during your hike.
Cycling is the best exercise to improve aerobic fitness. The benefits of cycling are enormous. For hiking mountains also it can work your legs at a faster rate than simple running. you can do cycling outside/home/gym. Try to cover 5 km in 20-25 minutes then extend your capabilities and try to cover 8 km in half an hour.