Are you an avid hiker and looking for ways to improve your hiking skills? If so, this blog post is perfect for you! Here, we will discuss five exercises that you can do to become a better hiker. These exercises focus on strengthening key muscle groups that are essential for having a successful and enjoyable hiking experience. Whether you're an experienced hiker or just starting out, these exercises can help you reach your hiking goals. Read on to learn more about the five exercises that can help you become a better hiker.
1) Cardio
Cardio is an essential part of any fitness routine and it's no different when it comes to hiking. A strong cardiovascular system will allow you to hike longer and farther than if you had weaker lungs and heart. To get the most out of your cardio exercise, you should focus on activities that target both your upper and lower body. This can include running, biking, swimming, jumping rope, or using an elliptical machine. When doing cardio, try to do interval training to challenge your body even more. This means varying the intensity of your exercise for short bursts. Not only will this help improve your performance on hikes, it can also help reduce the risk of injury. Finally, make sure to warm up before each cardio session and cool down afterward to ensure your muscles are properly prepared for the workout.
2) Strength Training
Strength training is essential to becoming a better hiker. Building up your muscle strength will make it easier to handle the tough terrain, as well as provide extra support for your joints. To get started, look into lifting weights, doing body weight exercises like push-ups and planks, or using resistance bands.
For the upper body, focus on exercises like chest presses, bent over rows, shoulder presses, tricep dips, bicep curls, and lat pulldowns. For your core, planks and crunches are great exercises to build abdominal strength. And don’t forget about your lower body - squats, lunges, deadlifts, calf raises and hip bridges can help you build powerful legs.
Incorporate these exercises into your regular routine and you’ll be ready for whatever hiking challenges await you!
3) Stretching
Stretching is essential for any hiker, as it helps to keep your muscles limber and relaxed. Stretching also helps to improve your range of motion and can help reduce the risk of injury while out on the trail. There are many different stretches you can do, including hamstring stretches, quadriceps stretches, calf stretches, IT band stretches, hip flexor stretches, and more. Try doing a few stretches prior to beginning a hike, or even during a break while hiking, to keep your muscles relaxed and ready for the next leg of the hike. Focusing on proper form and stretching slowly will ensure that you get the most benefit from the exercise.
4) Balance Training
Balance training is essential for hikers of all levels, as it helps improve your proprioception and overall coordination. When you're out on the trail, you're often navigating uneven terrain with rocks and roots to navigate, so having good balance is key.
To incorporate balance training into your routine, try standing on one foot for as long as you can, then switch to the other foot. This can be done in short bursts or in longer durations if you want to increase the challenge. You can also try standing on a Bosu ball, Bongo board or other balance devices for added difficulty.
Other balance exercises include standing on one foot while doing arm circles or lateral raises, walking heel-to-toe or forward and backward, and standing on one foot while doing a plank. You can also work on balance with a partner by trying to push each other off balance while holding a plank position.
By incorporating balance training into your exercise routine, you'll be better prepared to handle all of the obstacles that may come your way while out on the trail. With improved coordination and proprioception, you'll be more sure-footed and ready to take on any challenge!
5) Plyometrics
Plyometrics, or “jump training,” are a type of exercise that involve quick, explosive movements and can be used to help strengthen and condition your body for hiking. When you’re out on the trail, you need to be able to quickly adjust your footing in order to prevent falls and injuries. Plyometric exercises can help strengthen your muscles and make them more powerful, giving you the ability to jump, hop, and maneuver quickly and safely.
A few exercises you can do for plyometrics include: squat jumps, box jumps, jump lunges, tuck jumps, and lateral bounds. Squat jumps involve jumping up from a squatting position, while box jumps involve jumping onto and off of a raised platform. Jump lunges require you to leap forward while alternating your legs in a lunge position, and tuck jumps involve jumping and bringing both knees up towards your chest. Lastly, lateral bounds involve jumping sideways with one leg and landing on the opposite leg.
Doing these types of exercises will help build strength and power in the muscles that you use when hiking, such as your glutes, hamstrings, quads, calves, and core. Start slowly at first and gradually increase the intensity of your workouts. As with any other form of exercise, always listen to your body and stop if you feel any pain or discomfort. With regular practice, you’ll soon be ready to tackle any hiking trail!
