When packing your backpack for a hike, be sure to include some high-protein snacks and plenty of water. And, of course, don’t forget your camera to capture the beautiful views! But before you head out on your next hike, it’s important to prepare your body with some basic fitness.
Here are 8 tips to get you prepared and ready:
Start by walking regularly
If you’re not used to exercising, begin with short walks around the block and gradually increase your distance and pace. Walking is a great way to get your heart rate up and improve your cardiovascular fitness, but it’s not enough to get you in shape for hiking. To build up your leg muscles and endurance, try stair climbing, cycling, or another activity that works your legs.
Hiking is a whole-body workout, so building up your upper-body strength is important. Try basic body-weight exercises like push-ups, pull-ups, sit-ups, or lifting weights.
Build up your endurance
Once you’re incorporating cardio into your routine, start increasing your workouts’ duration. For hiking, aim to be able to exercise for at least 30 minutes continuously. This will allow your body to be ready for the continuous activities you have in your next hike exploration.
Choose the right hike for your fitness level
There’s nothing worse than starting a hike and realizing you’re in over your head. Make sure to pick a trail appropriate for your fitness level to avoid getting discouraged or injured. Do not force your body to the level that it cannot sustain. It is very important to consider your health and keep your body in the best condition that it can tolerate.
Get a Medical Checkup
Before embarking on your trek, it’s crucial to ensure that you are physically capable and fit enough to tackle it. For instance, if you have been experiencing low levels of energy or motivation, it’s advisable to have your testosterone levels checked. If imbalanced testosterone hormones are indeed the cause, consider visiting a well-known clinic that offers treatment plans, such as TRT O’Fallon or elsewhere, to regain your health and be prepared for a demanding trek. Similarly, if you’re facing persistent symptoms like unexplained fatigue, muscle weakness, or changes in mood, it’s recommended to consult with a healthcare professional to explore potential underlying health issues. Addressing any concerns before starting a physically demanding trek ensures a safer and more enjoyable experience, allowing you to fully immerse yourself in the adventure without compromising your well-being.
Get your gear in order
Whether you’re hiking, camping, or just spending time in your backyard, having the right gear can make all the difference. In addition to comfortable clothing and supportive shoes, you’ll need to pack plenty of water and snacks to keep your energy up. Don’t forget sunscreen, a hat, and insect repellent too!
Warm up before you start
Hiking is a strenuous activity, so it’s important to warm up your muscles before going through the actual rush. A warm up helps to increase your heart rate and blood flow, and it can also help to prevent injuries. There are a few different ways that you can warm up, but the most important thing is to do something that will get your heart rate up. This can help to prevent injuries by warming up your muscles and joints.
Stay hydrated
When hiking, it is important to stay hydrated in order to avoid dehydration. Dehydration can lead to fatigue, muscle cramps, and heat exhaustion. To stay hydrated, drink plenty of fluids and avoid caffeinated beverages.
Perform some practice hikes.
If you’re serious about thru-hiking, you need to put in the training. That means getting out there on the trails and putting in the miles. But hikes aren’t just about logging miles. They’re also about learning what your body can handle, what your gear can handle, and what kinds of challenges you might face on the trail.
To get the most out of your training, you should try to simulate the conditions you’ll encounter on your hike as much as possible. That means hiking in all kinds of weather, on all kinds of terrain, and with all kinds of gear. And it means doing some practice hikes.
A practice hike is a great way to test your gear and your body. It’s also a great way to get a feel for the trail, how to read a map, and how to navigate. Plus, it’s just a fun way to spend a day (or two or three) in the woods.
Take note of these, and you will be fully physically ready for a hike!