Practical Tips for the Successful Hiker/ Backpacker
Conditioning for Hiking / Backpacking
You do not have to be a strong athletic type to enjoy hiking. There are paces
and places for everyone. The joy of hiking will make you forget you are even
exercising! Take time to stop and view the beautiful scenery on each and every
hike. You will always look forward to your next adventure. The more physically
fit you are, the more you will enjoy your hiking excursion.
ACSM Guidelines for Aerobic Conditioning
-Exercise 3-5 days each week
-Warm up for 5-10 minutes for aerobic activity
-Maintain your exercise intensity for 30-45 minutes
-Gradually increase the intensity of your workout, then stretch to cool down
during the last 5-10 minutes
What does it take to get in shape for hiking and backpacking?
The best aerobic exercise for conditioning for hiking is, of course, to go out hiking
or backpacking. This is not always practical to do three times a week however.
There are many other things you can do. Just getting out for a daily brisk walk
will do a great deal towards increasing your fitness for hiking. Other exercise can
also help such as climbing stairs, participating in a step aerobics class, jogging,
and other aerobic-type activities. The key is consistency. The guidelines for
cardiovascular conditioning are to exercise continuously for 20-30 minutes at
your target heart rate (HR) (60-80% max HR). It is important to exercise at this
level at least three times per week.
You will want to gradually lengthen your aerobic activity closer to the length of
the hikes you want to complete. Prepare yourself gradually. If your goal is to
complete an eight mile hike, you can estimate that it will take you four hours,
most people average 2 mph hiking if you add in short breaks. Add one more
hour for each 1000 feet in elevation you cover. You do not have to train for four
hours at a time to be able to complete a four hour hike. If you can consistently
complete a hike of 2-3 hours in length without undue fatigue, you are probably
capable of adding another 1 to 2 hours on to the length of your hike.
Avoid going out too fast on a hike. Often times a person is so enthusiastic to get
out on the hike that they over do it on their first half of the hike and then have to
“limp” in because they have overtaxed themselves. Remember that most of the
fun in hiking is enjoying the great outdoors. Don’t go so fast that you cannot
stop and enjoy it! There is no prize for the “winner”.
Weight training 2-3 times per week will provide the strength you will need for
hiking in an area where there are some steep grades to tackle. The stronger the
muscles are, the less chance there is to injury to the joints. The strong muscles
will provide support for the joints, therefore, “taking a load” off them. It is
important that you exercise all the major muscle groups (quadriceps and
hamstrings – or thigh muscles, calves, chest, back, shoulders, arms,
abdominals.).
Flexibility is another important component of fitness. Stretching before and after
your hiking session will help your body move more fluidly and help you avoid
injuries. Before stretching, do a short warm-up. That means, hike at slow pace
for about five minutes and then stop to stretch for 5-10 minutes. It is important to
stretch the low back, thigh muscles, calf muscles, along with some upper body
stretches.
Maintaining ideal body composition is a goal to also strive towards. It is hard
enough to have to lug your equipment and water. Having 10 or more pounds of
extra adipose tissue to hold you back just makes the challenge much more
difficult on the joints. By maintaining a well-balanced, low fat diet, and exercising
regularly, you may find you are able to reduce your body fat to a desirable level
without having to “diet”!
A great way to prepare for the PVCC hikes and backpacking classes is to join the
PVCC Fitness Center. You can consult with the certified Fitness Center
Instructors to help you set up a training program that will meet your needs.