How to be Physically Fit for Hiking in a Week

Whether it's a one-day hike or a multi-day hike, hiking requires strength and stamina. Hiking to distant places like a hike to Gross Morne mountains, with a heavy backpack. So, if you plan to go on a hike in a week or in a couple of weeks, you should start training right now.

You should be physically fit because hiking often entails a rugged and hilly landscape. In high altitudes, the air becomes thinner as you climb, causing altitude sickness. To avoid this, you must improve your aerobic fitness.

Try these simple exercises to get in shape and be ready for the hiking season.

1 - Legs' stability

Running is the most practical strategy to strengthen your legs. Leg muscles, particularly the calves and thighs, are crucial and can only be developed by running. Run for 10–15 minutes every day, either at a leisurely speed or as if you were an athlete. Hiking involves some uphill and downhill inclines, with your foot sliding down quickly.

2 - Begin with walking

Prepare yourself for strenuous hiking by walking on uneven trails. Every day, do a 1–2 miles walk and gradually increase it to 3–4miles. For a couple of weeks, apply this strategy for 5–6 days a week. Walking not only improves your stamina but also keeps you physically and psychologically healthy.

3 - Stretch

Stretching helps to enhance the body's flexibility. Many individuals believe that flexibility is nonessential. Flexibility is paramount when you have to walk short distances, bend your legs, walk on rocks, and balance on uneven trails. You should make it a habit to do some basic stretching exercises before any strenuous exercise in this case hiking.

Stretching exercises promote flexibility, so you move fluidly.

 - Denis Austin

4 - Strengthening your core

Hiking puts a lot of strain on your core muscles. These muscles are equally as crucial as leg stamina for maintaining stability and balance over rough trails. You don't need to get 6 packs abdomen, if your back and stomach muscles aren't in good shape, they will suffer at the end of each day.

Begin by practicing crunches and planks every other day or so. Plank is the best exercise if you choose to do just one. You can easily increase your reps while doing crunches and/or planks time.

5 - Cycling

Cycling has several advantages, cycling is the most practical activity for increasing aerobic fitness. It can also train your legs faster than basic running when trekking mountains. Cycling can be done outside, at home, or the gym. I would suggest doing outside. Try to run 3–4 miles in roughly 20 minutes, then push yourself to run 6+ miles in 30 minutes.

Nothing compares to the simple pleasure of riding a bike.

 - John F. Kennedy

6 - Strongback to carry the backpack

A great backpack, especially a light one, is absolutely necessary for multiday or even one-day hikes. But to carry that backpack, you'll need a strong back. While hiking, carrying a big backpack may quickly exhaust your energy level. Because you'll need to bring almost everything, while strengthening your core muscles is beneficial, you should also work on your shoulders, neck, and legs. I personally use this backpack. It's pretty compact and lightweight.

Key Takeaways

1. start walking
2. Make stretching a habit before any strenuous exercise
3. Train your legs
4. Strengthen your core
5. Cycling
6. Work on your back muscles to carry backpack

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Thank you for reading. I wish you happiness and good health. This article was originally published on another platform. If you enjoy writing, you can join Vocal as a creator to find your voice and reach out to a broad audience. I also write on Medium and NewsBreak.