Best Circuit Workout Training for Serious Hikers
Mountains are often used as metaphors for challenges and obstacles that we face in life. You struggle to reach the top and it is tedious enough. However, once you reach the top, the view you get is worthwhile. Therefore, before venturing out into such a journey, preparing your mind and body for the trials and tribulations that await is something you would like to do.
Proper preparation does not only make you physically and mentally able to face the challenges, but you also get to enjoy the views that come with the package. Perform the hiking workout 2 to 3 times a week. On the days when you do not attend the gym, ensure that you stay in activities like running, cycling, walking, or swimming to help you build endurance. Remember that hiking is an activity that goes for a longer duration so you require equal parts of strength training and endurance for an efficient and enjoyable climb.
Get ready to carry some serious weight equipment involving strength-intensive circuit training.
- Barbell Back Squat
Get a shoulder height barbell to get your power rack rolling. Start by grabbing the bar with your hands and set it in a position wider than the width of your shoulder. Duck behind the bar so that it rests on your upper back. Keeping that position intact squat down as low as possible for you and then stand back up again.
- Farmer Carry
Take two heavy dumbbells on each side and you have to squat down to pick them up. Walk slowly with dumbbells in your hand while maintaining the posture upright for 30 seconds.
Regular pull-ups are significant to build grip endurance and the back strength you require for climbing. You do not have to do pullups for 30 seconds in the first go. If you get too tired to touch the bar with your chin, you can simply hang in there and work on your grip to strengthen your endurance.
Start the second circuit using the same principles of combining high-intensity cardio exercises with strength movements.
- Walking Lunges
Mountainous terrains are hard to predict and you might just have to cross a river with great balance or leap over rocks carrying a backpack full of things. For that, your legs need to be in top shape, otherwise they will not be able to handle a full day of climbing. Deadlifts and squats are known for building strength, but if you are looking for something more, then try single-leg workouts like walking lunges. They are considered more helpful because they propel you forward using one leg at one time.
To do the walking lunges, you have to hold heavy dumbbells and kettlebells on each hand and use big lunging step to move forward. Keep on lunging forward, until you run out of room and turn around to continue the steps.
Hiking means carrying a heavy backpack on your shoulders without stopping or resting for hours. This activity takes a toll on your torso. While the pack continuously pulls you backward, you have to lean forward to offset it. Plank is great at helping you build the endurance you need for the abdominal muscles to keep yourself upright in the face of challenges.
If going to gym or pulling off such exercises seem like a difficult thing to you, start with exercises as simple as climbing up and down the stairs. Nothing gets you more prepared than a stairwell for your upcoming hike.