There are mainly two types of exercise, cardio and strength training. Cardio includes activities that raise your heart rate, such as running, jogging, or walking at a fast pace. Strength training includes exercises that challenge the different muscles of your body so that they become stronger. For strength training, you can either use weights or you can use the weight of your own body as a resistance. If you love the serene outdoors then hiking is a great exercise for you. Your mind benefits from being amidst the beauty of nature, and your body benefits from the exercise. When you hike uphill, your heart needs to pump more blood, and your lungs need to breathe heavier to provide you enough energy to make it up that hill. These factors make hiking an effective cardiovascular exercise. Adding some variety to your hike makes it a strength workout as well so you end up getting a complete workout.
1. Do Some Lunges
You have full freedom to incorporate some lunges into your hikes. Walk for some time and then do about 10 to 12 deep lunges before you start walking again. The lunges will make sure your glutes, calves, and hamstrings get a good workout.
How To:
- Stand upright and keep your hands on your waist.
- Keep your shoulders back and your chin up.
- Take a step forward with either one of your legs.
- Lower your body till both your knees are bent at a 90-degree angle.
- Slowly start coming up.
- Pull your back leg forward and place it alongside your front leg.
- Repeat with the other leg.
2. Bear Crawl On Steep Inclines
When you encounter steep inclines, bear crawl your way up as it works your upper body as well as your lower body. Make sure that the trail is safe though. Your hands and your body need to get a proper grip to avoid slipping and injuring yourself.
How To:
- Lie face down on the ground.
- Assume a push-up position.
- Bring one foot forward until your knee is bent at a 90-degree angle.
- Push your body forward with that leg.
- Move your hands along with the motion of your body.
- Repeat with the other leg.
3. Use Rocks To Do Some Sumo Squats
When you reach a clearing, try some sumo squats. Such squats are a great workout for your thighs and glutes and they are more effective with weights. Look for a big rock, which is heavy enough to offer some resistance and light enough to be carried. Hold the rock with both hands and start squatting in one area.
How To:
- Stand upright with feet more than shoulder-width apart.
- Point your toes slightly outward.
- Hold a rock in front of your pelvis using both hands.
- Lower your upper body until your knees are bent at a 90-degree angle.
- Keep your back straight when you lower your body.
- Hold for 3 to 5 seconds and lift your body up.
- Repeat it 10 to 15 times.
- Take rest and perform 2 more sets.
4. Do Push-ups At Intervals
Since hiking is mainly a lower body exercise, doing some push-ups makes sure your upper body and core get some exercise too. Whenever you find a suitable area on your hiking trail, drop down and do some push-ups. Push-ups work your chest, shoulders, triceps, and biceps. Just make sure your form is proper for the exercise to be effective.
How To:
- Lie on the ground face down.
- Assume a plank position.
- Slowly lower your body until your chest reaches the floor (you can go as low as your body allows you to if you are new at it).
- Push yourself back up.
- Repeat it 10 to 15 times.
- Take rest and do 2 more sets.
5. Do Some Deep Squats
Deep squats are great for your lower body. Since it is quite easy, you can do it anywhere you feel comfortable on your hiking trail. You don’t even need to be in one spot to do it. You can move forward one step at a time in a squatting position so that you still make some progress toward your destination.
How To:
- Stand upright with your feet shoulder-width apart.
- Keep your back straight and sit back as though you are sitting on a chair.
- Use your hands to balance your body.
- Hold the position and move forward one step at a time.
- Stand up after 20 steps.
- Relax for some time.
- Repeat 2 more times.
Strength training during hiking is great if you are already into hiking. If you are not a physically active person, just walking up a trail should be a good start for you. Listen to your body and be careful not to strain it too much. Consult your doctor if you have breathing problems or heart problems before you take the first step toward fitness.
