Tear
the Walls Down!
Feel exhilarated as you get in touch with
nature and become more fit--it's all right outside your
door. No matter if you plan a short hike or a longer
excursion, there are steps you can take to make your
adventure a success. "The easiest way for you to
have a great hike is to plan," says David Berger,
certified Health and Fitness Instructor with the American
College of Sport’s Medicine. Here's how:
Train for Success
A relatively short hike--one to two hours--might
not require a lot of training, but a longer hike means
a different kind of preparation.
Do some extra legwork.
Hiking can tax your muscles if they're
not well conditioned. And although it may seem easier,
going downhill can be harder on muscles than going up.
Consider a little extra quad, hamstring, glute and calf
training in your workouts to minimize muscle fatigue
during and after your hike.
• Lunges
and the more effective Giant
Lunge will strengthen quads, glutes, hamstrings
and calves, along with incorporating much needed core
stability work. Both exercises can be found at Number
One Me under Lower Body Exercises.
• Do some hamstring curls with
a stability ball. Lie on the floor with your calves
on top of the ball, your upper back and shoulders on
the floor and your arms out to the sides. Raise your
hips and your lower back off the ground so they form
a straight line with your legs. Keeping your abs tight,
pull the ball toward your butt by digging your heels
into the ball until your feet are flat and your knees
and butt are high in the air. Pause then push the ball
away from you until your legs are straight.
Aim for 10 Percent
Know how much time your hike will take,
and then do shorter hikes until you're within 10 percent
of your estimated hike time. "If you increase your
hike time more than 10-percent per week you increase
your potential for injury," says Berger.
Do a Dress Rehearsal
During training, carry a pack that'll
be similar in weight to the pack you'll take on your
hike. Train with the shoes you'll wear on your hike--broken-in
shoes are best for blister prevention. “But the
is a difference in ‘broken-in’ and ‘worn-out’,”
say Berger. It’s best to introduce new hiking
shoes every 200-300 miles. "This may see like a
lot of mileage, especially to the first-timer,"
Berger says. "But the miles add-up quickly!"
Pack Up
Rather than toss a bunch of things into
a pack at the last minute, think about what you'll need
on a particular hike and make a checklist. David admits
that he has ventured out more than once without some
of the more necessary items because he hastily packed
while rushing out the door.
Be a Camel
Plenty of water is essential on a hike
to prevent dehydration, but be aware that each quart
weighs 2 pounds. "If you're hiking for three hours
or less, you can usually carry the water you need,"
says Berger. "Otherwise you'll need some sources
on the trail." Learn where they are ahead of time.
Consider Carbs
The more strenuous the hike, the more
carbs and fat your body will use. "All of us have
enough fat already to go on an all-day hike," says
Berger, "but we don't necessarily have enough carbs
in our systems for a hike." Here are some options
to carry along:
• Fruits are carbohydrates easily
broken down into fuel by the body.
• Energy bars can provide complex
carbohydrates, fiber and lasting energy. Read the nutrition
label and choose bars that offer a blend of complex
carbs, protein and fat to be sure you can replenish
your needs. Berger’s trail fave; Clif
Mixed Nut Mojo Bars
• Trail mix--usually a mix of
nuts and dried fruits, breakfast cereal and even chocolate--provides
a mix of simple and complex carbs, protein and some
fat.
Layer It
Putting on garments made of wicking fabrics
will keep the warmth in and sweat away from your body.
Adding and removing layers when you need to can help
regulate your body temperature throughout a long hike
that has varying elevations.
Think Safety Here's a checklist of the
basics:
