10 Useful Fitness Tips for All Hikers
There is no need to talk about the benefits of physical activity. However, if we conduct this activity outdoors, in nature, it is clear how much we have improved and improved the training itself. Hiking in nature – hiking – is one of the beneficial and effective exercises that we can practice. In order to make the best use of time on the treadmill, here are 10 useful fitness tips for all hikers.
1. It is better to exercise a little, and more often
Of course, if you spend too much on one workout, you will have a lot of muscle inflammation. Don’t overdo it right at the beginning. Start training lightly and progress for a month. If you are preparing for a big hiking event, start walking for 20 minutes every day. Great training for hikers.
2. Stretch after walking
Generally speaking, stretching after training reduces the risk of injury and speeds up muscle recovery. Focus on the leg calf, quadriceps and back muscles. Hold the position for at least 30 seconds. To stretch the whole body, we recommend yoga, once a week.
3. Pay attention to heating
Unlike the static stretching from the previous point 2, before walking in nature, do dynamic stretching. For example – 10 repetitions of double heel lifting, steps and swinging legs. This way you reduce the risk of sprained joints and muscle cramps.
4. Improve balance
Balance is the most important component of any fitness program. Get ready for the trim track. At home, try the following – standing on one leg (maybe with your eyes closed), or swinging your legs, alternately.
5. Strengthen the basic muscles of the torso
Basically, all the movements we make start from these muscles. A strong torso is responsible for proper posture, breathing, and muscles of the upper legs.
To strengthen this part of the body, we suggest the “plank” exercise, which strengthens the muscles along the spine. Also, the hyper extension on the ball strengthens the back muscles. Also, good training for hikers.
6. Strength training
Functional movements (squats, steps, climbing) imitate the movements you perform on the trim track. While performing them in controlled conditions, start without load. Later, increase the load by adding weights.
This way you strengthen your joints and practice balance.
7. Interval training
It involves a cycle of high intensity, followed by a period of rest. For example, walk on an ascent, at a distance of 100 meters, and then rest for 5 minutes, walking slowly. When you catch your breath, repeat the cycle.
8 Food is fuel
This is another useful fitness tip for all hackers. Take a break every hour of walking and eat a light snack, 100 to 200 calories. This will keep your blood sugar level stable and provide the necessary rest.
For full day tours, bring a complete meal.
9. Hydration in hiking
Of course, in addition to food, it is necessary to consume water on the trim track. Experts recommend between 400 – 800 ml of water, every hour.
10. Rest is also part of training
Every proper workout must include a vacation plan. A typical work week consists of a hiking day and a strength training day, with one day of complete rest.
Rest allows your body to get rid of all the negative products that have accumulated during training. It also provides a psychological break from training and strict rules.