These 9 exercises that will help you on and off the trail. They increase cardio, build strength, and harden your core. Everything you need without the pricey gym membership or equipment. And if you do go to a gym these exercises are good supplements to your workout as well.
The Exercises:
Maybe you’re an avid hiker who’s traversed continental mountain tops or perhaps you’re just planning your first hike. Either way, exercising will help you with your overall experience on the trail.
*First, I’d like to remind everyone that these are suggestions, and you can always find many ways to train, but I think the list here has many tips which will not only help you in the woods but will also improve everyday fitness levels as well.
Cardio:
Running– Running is the best way for me to get my cardio on point. While most of hiking is done at a walk or brisk pace, when you start gaining elevation, you’ll thank yourself you ran on those off days. The benefits will be seen on the trail when you’re ascending that mountain top or when you gotta run to make that flight/ bus/ taxi/ kid’s recital.
Biking– This is a low impact alternative to running. It will build leg strength as well as increase your cardio levels. And you can cycle on some trails too, so you get a double benefit from this exercise.
Stairs– If you live in a tall building or have stadium/ bleachers nearby like at the local high school, climbing stairs help to build that leg strength and cardio for elevation hikes. An alternative is hills. Run the hills either one way or multiple times up and down to get your heart pumping.
Jumping Jacks– This warmup activity can quickly become a cardio booster when pushed. Once you start sweating after a few rounds or reps past your usual, you’ll quickly realize this gets the heart pumping just as well as running or any other workout.
Strength:
Air squats– Hands on head or raised in front. Butt back and lower to a slight bend in the knees. Watch if you have any previous injuries but otherwise this is a great way to add strength to your legs for your next hike.
Burpees– A Swiss army knife of an exercise. This will strengthen and add a cardio boost to your workout. Stand tall. Drop to squat position then to pushup position. Do a pushup back the squat and then either stand up or add a jump. Repeat to your desire.
Bear crawl– Why not add an animal inspired exercise for you hike exercise routine. A bear crawl is good for your shoulders and legs. Drop from a standing position to a high plank. Lift your butt a little higher so that your arms bend at the elbows and your legs at the knees slightly. Crawl for a distance and break a sweat. Don’t forget to roar when you’re done, like a bear!
Core:
There are two exercises I think add a big punch to a hiker’s core routine that are Planks and Mountain Climbers.
Planks – Pretend you’re going to do a push up. Instead of lowering to the floor push your weight up and hold. Concentrate on tightening your core. Time yourself and break some records when you do this the next time.
Mountain climbers – Hikers have to add this to their routine just because of its name. Go into that plank position but make sure that your shoulders are higher than your hips. Place hands in line with elbows. Leading with the knee, bring one leg toward your core and then alternate in succession. When both legs have alternated that’s one rep.
Conclusion:
You don’t need a costly gym membership or equipment to get in shape for a hike. You just need your body and some basic movements. Add or subtract as you go. If you want to be in better shape for hiking, besides eating well and getting enough sleep, there’s only two things you need to do: exercise consistently and hike more.
Disclaimer: As with all my content, these sources are meant to entertain and spread ideas. Anyone who undertakes a physical activity does under their own responsibility. Doctors, Personal Trainers, Physical Therapists and other experts should be consulted before starting any workout/ exercise activity. Always practice care and caution in the gym, at home, or on the trail.