20 February 2012
Hiking
Posted by Jody under: Wellness .
When it comes to summer activities, hiking is a natural choice. Sunny weather beckons us to explore the great outdoors, commune with Mother Nature, and enjoy a mini-adventure. Make sure your next hike is a healthy one by following a few pointers that can help turn a walk in the woods into a journey toward better fitness.
What to Wear
Thin, loose-fitting clothes can protect you from the sun while allowing air to circulate. If possible, opt for synthetic materials like nylon and polypropylene, which pull sweaty moisture away from your body to quickly evaporate. Make your hike even cooler by wearing light colors, which reflect the sun’s rays. If you will be hiking on rocky, uneven terrain, wear lightweight hiking boots over thick, synthetic hiking socks. On even ground, you can wear shoes designed for cross-training or trail running. Shade your eyes, face and neck by wearing a wide-brimmed hat and sunglasses. Finally, wear plenty of sunscreen and insect repellent. If you are in an area known for deer ticks, use an appropriate repellent.
What to Pack
Strap on a waist pack, which will not get in the way of your gait or arm swings. Stock it with a water bottle; energy snacks such as dried fruit, nuts or cereal bars; and first-aid supplies like bandages and cleansing wipes. If your hike is long enough to get a workout plus sightsee, pack a pair of mini-binoculars to check out the wildlife.
How to Hike
Forget casual strolls. To hike for fitness, you want to maintain a pace that gets your pulse between 65 and 75 percent of your maximum target heart rate. You should feel challenged yet be able to carry on a conversation with your fellow hikers. On flat terrain, your stride should be comfortably long, landing on your heel, flexing your toes toward the sky, rolling through the foot, and pushing off again. When faced with an incline, shorten your stride to avoid straining your joints. Remember to use your upper body — bend your elbows and swing your arms to help move you forward. Just make sure your arms do not cross in front of your body. Finally, practice good posture so you do not tire prematurely. Tuck your stomach in, stand tall, shoulders back, chest forward and head high.
Complete Workout
Hiking is more than a cardiovascular, calorie-burning workout when you add in hills and hurdles. A steep incline tones and strengthens muscles, from the buttocks all the way down to the calves. Stepping over obstacles in your path, like fallen branches, helps improve balance and coordination.
How to go Downhill
Downhill hiking may seem easy, but it is a terrific workout in its own right. In fact, it is especially grueling for your quadriceps muscles. The key is to not let yourself go down a hill faster than you go up. Maintain a steady pace rather than letting momentum do the work. For stability on steep declines, try lowering your buttocks and taking small steps.
Moderation is Important
While hiking can be invigorating, you do not want to overdo it. Hiking too far or too fast can cause stress fractures or shin splints. In addition to limiting your mileage, you can help prevent injuries by warming up before a hike and cooling down afterward. Hike slowly for the first five minutes, then stop to stretch. Lunges are especially effective for stretching the leg muscles, but do a whole series of stretches that target the entire body.
Drink plenty of water
In addition to that water bottle you packed for the hike itself, make sure you drink sufficiently beforehand and afterward. For each pound of body weight lost during your hike, drink two cups of water. Do not use thirst as a guideline. The thirst mechanism always underestimates fluid loss during exercise in the heat.
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