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Challenging treks are extremely popular among hikers who like a bit of adventure. Besides the breathtaking landscapes, which are unique in each location, you also get physical and mental rewards. So, who wouldn’t want to give it a try?
The sense of accomplishment that invades you at the trail’s end when you understand what you’re capable of is unmatched!
However, this is not something you can do without proper preparation to avoid injuries and maintain stamina throughout the journey. You need to work on your mental and physical fitness months in advance to make sure you conquer those rugged paths.
So, whether you’re thinking about conquering your first trail or you’re a seasoned hiker, we put together a list of some of the most common fitness routines to get you in the right shape.
© Can Stock Photo / MSPhotographics
Why Go Hiking (and Where)?
Before we jump into the fitness routines, let’s first take a more in-depth look at the benefits of hiking an arduous path. Also, let’s see which hikes are best for your current level of experience as a hiker.
Hiking is an immersive experience that rewards you on multiple levels. Physically, it challenges your endurance and strength, making you fitter with each trail conquered. Mentally, hiking offers unparalleled serenity. Imagine the crisp mountain air filling your lungs as your mind clears of daily stresses.
Besides these personal benefits, hiking opens doors to incredible vistas. Trekking through arduous paths means access to untouched landscapes, majestic peaks, sprawling valleys, and crystal-clear lakes await those willing to push their limits.
Now that you’re probably ready to start your adventure, here are a few standout examples:
- Walker’s Haute Route: This Swiss trek is a dream for experienced hikers seeking serious altitude gains.
- The Appalachian Trail (select segments): While it’s long overall, certain parts offer intense workouts perfect for seasoned trekkers aiming to test their limits over shorter stretches.
- Angel’s Landing in Zion National Park (for beginners): Though only 5 miles round trip, this trail packs a punch with its steep climbs and narrow ridges and will test your physical stamina and mental fortitude.
Overall, hiking gives you the chance to experience unique places in the world, like the Grand Canyon, with all your senses.
5 Fitness Routines to Get in Shape for Your Hike
1. Cardiovascular Conditioning
Cardiovascular conditioning is crucial for maintaining heart and lung health, which are essential for handling the prolonged exertion of challenging treks.
The best exercises to strengthen your heart and lungs are interval training and running or cycling long distances.
Interval training (HIIT) involves short bursts of intense activity followed by rest periods, mirroring the varied intensity of a hike. Long-distance running or cycling helps build stamina, ensuring you can keep going even when the trail gets tough.
2. Leg Strengthening Exercises
Strong legs are your best allies for powering through steep ascents and descents on challenging hikes. To build that strength, incorporate squats and lunges with added weights into your routine. These exercises target key muscles in your thighs and glutes.
Additionally, step-ups on benches or boxes mimic the action of climbing uphill, enhancing both power and endurance in your lower body. These exercises ensure you have the muscle support needed to tackle uneven terrain with confidence and reduce fatigue over long distances.
3. Core Stability Workouts
A strong core is vital for maintaining balance on uneven terrain and reducing back strain from carrying a backpack.
To enhance core stability, include the following exercises:
- Planks (try variations like side planks to engage different muscle groups).
- Russian twists with weights to strengthen your obliques and improve rotational stability (crucial for navigating tricky paths).
- Mountain climbers build core strength while also boosting cardiovascular endurance.
These workouts will help you stay steady and comfortable throughout your trek, making the journey more enjoyable and less taxing on your body.
4. Flexibility Training & Yoga Poses
Flexibility training is key to improving your range of motion and reducing the risk of injury on tricky paths.
To limber up those joints and muscles, incorporate hamstring and calf stretches (these will make it easier to navigate steep ascents and descents). To make sure your knees stay healthy and strong, especially during long hikes, also include standing quad stretches.
Yoga poses like the pigeon pose target hip flexors, enhancing overall mobility. Overall, regular flexibility workouts ensure that your muscles are supple and ready for any challenge the trail throws at you.
5. Back & Shoulder Strength Training
You need strong back and shoulder muscles to carry a heavy backpack without straining your spine. To achieve this, you need weight training, with deadlifts and shoulder presses as the main stars of your fitness routine.
Deadlifts strengthen your lower back and improve overall stability, while shoulder presses build upper body strength, making it easier to manage the load during long treks.
Extra tip: To replicate the trail experience, consider using a weighted vest. This simulates the distribution of weight you’ll carry while hiking. These exercises ensure that you can bear your gear comfortably, preventing fatigue and potential injuries.
Wrap Up
Now, you’re ready to embrace the adventure of challenging hikes!
With the right preparation, you’ll not only conquer tough trails but also enjoy breathtaking views and a profound sense of accomplishment. So go out there, push your limits, savor nature’s beauty, and make unforgettable memories on every journey!
