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Up Your Hiking Game with Endurance Exercises
Getting out in nature every once in a while is a good thing given how our lives are all cooped up in the daily mundane duties. Nature gives us freedom and getting back out there gives us time to introspect about our lives and us. Moreover, it is also good to take time off and enjoy the new things in life that nature has the potential to offer us.
However, if you are planning to go on a hike and are really excited about it, take a step back and prepare your body for the strain that you must endure out there. Hiking is a compelling activity and the trail might not always be feasible. With that note, let’s take a look at few exercises to help you built endurance and stay on track even when the trail throws you off-guard.
Walk and Run the Way
Taking up similar activities when you are not hiking helps your body in a great way. Build your endurance by starting with simple exercises like walking or running. If you have no prior experience with running or walking on schedule, try the run/walk program to ease out the things.
Try to aim at two runs per week and include long walks during the weekends. Increase the distance for running by a little every week till you have created a solid base for walking and running.
Make Room for Weight Training
If you do not know already, strength has a bigger role to play in increasing your endurance. So before your hike starts, brush up your skills for weight training and see the benefits while you are on the trail.
Building up your core muscles and increasing their strength helps you when the gradient steepens as you near the top. Include deadlifts, pushups, kettlebell exercises, and yoga in your training. The focus on various functional movements of the body is primarily useful when you reach higher. Get the weight you can handle and do it while maintaining a good form. Get accustomed to the current weight training before you increase the weight or the repetitions for that matter.
Try Some High Intensity Workout
If you do not have time during the weekdays, try to include some high-intensity training or quality workout during the weekend. So for a hiker, you can find a local trail with short inclines or steep gradients. Once you have done so, pack all the hiking stuff which you would have done on the actual trail, and walk up and down as quickly as you can, keeping a good form.
The repetitions you do must also depend on one’s fitness level but no matter how you do, it is important to keep pushing yourself.
Working on Breathing Techniques
Most people take shallow breaths without even realizing or utilizing deep breathing techniques. No matter how you breathe all day, when you are working out or walking up the trail, taking deep breaths helps you keep fatigue at bay, thus getting more oxygen to your muscles. Take deep breaths while keeping your chest steady and only your stomach will move in, and as you exhale, tighten your stomach muscles.
Weather changes can happen anytime and anywhere, so repeating these techniques in changing weather conditions will nurture you more in getting accustomed to the hiking trail while keeping your endurance high, no matter the challenges.