Long walks and hikes are back in favor. More and more hiking trails tempt you to take advantage of them. We advise you on how to prepare for a hiking trip to avoid injuries.

Do you think thatlong walkdohikingrequire no special preparation? Walking seems to be an activity so natural that many people do not see any risk of injury in them, andgym trainingseems unnecessary for this activity.

Let's not forget, however, that when overcoming many kilometers, especially hills, muscles have to work more intensively than when walking around the city. The distances that we cover during hiking, e.g. in the mountains, also differ from those to which we are used to every day. People who give up physical activity in winter and those who plan a longer, several-day backpacking trip should pay particular attention to the preparation for the season. The gym is a good place to start your workout.

Workout in the gym before hiking

To strengthen our thighs, we can use the equipment available in most gyms. Exercises such as leg extensions with a load in a sitting position or leg presses while lying down work well. We can also try squats or sit-ups with a load, but don't overdo the number of weights. It's about getting back in shape, not sculpting your muscles.

Another exercise recommended for walkers is stepping onto a bench or step. - Such exercise not only improves the body's efficiency, but to some extent imitates the steps taken in the mountains - comments Jarosław Gewinner, representative of the Hi-Tec tourist clothing manufacturer. - The step can also be used for toe raises. Lifting your own body weight while standing on the edge is great for calf muscles and strengthens the ankle joints, which are particularly vulnerable to injuries in uneven mountain terrain. Leg muscles are not everything, so while at the gym, do not forget about the back, neck and abdominal muscles, which allow you to keep your figure and work while carrying a heavy backpack.

Walker training: how to exercise outside the gym?

The second group of exercises important for a walkeris cardio training, i.e. exercises that strengthen the heart efficiency and increase the endurance of the body. Cycling, brisk walking, jogging or exercising on an elliptical cross trainer allow you to maintain a moderate intensity of exercise for a relatively long time. They improve lung function and speed up the metabolism, which usually slows down in the winter.

People who do not have time to exercise in the gym can exercise on the way to work. Brisk walking, known as cardio training, is the easiest way to get in shape before the season. If we commute to work by public transport, it is enough to get off a few stops earlier and go on foot.

A good starting distance is 2.5-3 km. Traveling this distance should take about 30 minutes. Walking speed is an individual matter and depends on our condition. It is not worth going too fast so as not to sweat excessively, but a slow pace is also not recommended, because it does not bring the desired results. The essence of cardio training is to raise the heart rate, which makes the effort more efficient.

Walker training: use the weekends

Longer hikes should be planned for the weekend. At the beginning, a distance of 5-6 km is enough, which can be gradually increased later, up to several kilometers. A good solution is to measure the transition time. The more we walk, the shorter the time should be, which has a positive effect on motivation.

Weekend can be used to look for places with varied terrain, such as suburban forests. The lack of a paved surface and hills better imitate the conditions on the trail than walking on the pavement. When training in your free time, you can also take a backpack with a load of several kilograms, which will allow your back to get used to the load associated with wearing a tourist backpack.

Regular exercise is the key to a gradual recovery. If we cannot walk to work, we can train by climbing stairs. Climbing the 10th floor is quite a challenge, but nothing prevents you from saying goodbye to the elevator at smaller distances. An alternative are electric treadmills, available in gyms. Most models have a heart rate monitor function, which is especially useful for cardio training.

What else is worth remembering?

The best results are achieved by combining the above-mentioned methods - training in the gym, more frequent walking and using stairs instead of using the elevator. People with cardiovascular disease should speak to their doctor about their intentions. The same applies to people with a history of joint injuries. Positive effect onmotivation is to notify friends or loved ones about your plans. Finding a company works especially well - someone who will go to the gym with us or accompany us during weekend training sessions. It is a method used to treat nicotine addiction. Research shows that people who have publicly declared their willingness to quit smoking have a greater chance of quitting smoking. Working on your own condition is similar, and the result is just as desirable. See you on the trail!

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