By
Lisa Zeigel
We are right in the midst of vacation season, when millions of Americans head to state parks and campgrounds to enjoy the great outdoors as well as participate in outdoor activities. I know of one popular outdoor activity that is also a particularly great way to get/stay fit. Trail hiking! In 2006 an estimated 31 million participants enjoyed hiking on America's trails, an increase of 4 percent from the previous year. And why wouldn't it grow in popularity? What could be better than getting some fresh air, taking in beautiful scenery and getting a great workout all at the same time? You don't even have to go far to find beautiful trails that can make you feel like you're "getting away from it all." Chances are there are plenty of local parks and trails near you, no matter where you live.
In the past I have gone out with other experienced hikers who made me look like a novice, even though I stay pretty fit year-round. I found that hiking requires an entirely different set of skills, and my body had to adapt to a different kind of exertion, (which I discovered the next day when I experienced quite a bit of hip and leg soreness). We fitness professionals call this the "SAID law" of fitness or "Specific Adaptation to Imposed Demands." That is, if your neuromuscular system is not accustomed to a certain activity, first your nervous system has to learn the specific movements, and then your muscles need to develop the required strength, endurance and flexibility to complete the task at hand before you can perform it efficiently.
The following are some tips about how to get started with a hiking-fitness program that will allow you to build up your stamina and ability to master everything from a pleasant day hike to a challenging trek!
◊ If you have been relatively sedentary, start with a basic conditioning routine for cardiovascular endurance, such as treadmill walking, stationary cycling or outdoor walking. Work up to 30-45 minutes at a fast/moderate pace (5-8 on a scale of 1-10, 1 being easiest and 10 the hardest level of exertion). Gradually work up to increasing the incline if using a treadmill or start walking up hills if you're outdoors. If this is difficult, try using intervals starting at one minute working as hard as you can, then perform 2-3 minutes of easier walking before you start another hard interval. To train for hiking endurance, increasing the incline would be the best way to add intensity. Each of the challenging intervals can be made more difficult by adding more height to the incline. Master intervals of 3-5 minutes at one level before going up to another level, then decrease the interval time and work your way back up. If you walk outdoors, just repeat walking up hills, using the walking-down phase as your "in-between" interval rest period.
◊ Add resistance to your walking routine. Start with simply carrying a small, light backpack. You can then increase the weight by putting more stuff inside or getting a bigger back pack and adding even more stuff. The idea is to simulate carrying a backpack as you would on a day hike up to a longer trek. Another option is to use a weighted vest, which you can purchase at sporting goods stores or on line. There are several different types, including one that is designed especially for walking and hiking with ventilating, sun-reflective panels. You can add and subtract weights in pockets located within the vest starting at 1.5 up to 30 pounds.
◊ Add resistance training to your fitness routine - exercises such as squats, step-ups, and lunges can help build up the lower body, while core exercises can help with overall strength and endurance. Add upper-back exercises to help you with your posture if you will be wearing a backpack (and if you don't want to develop a slouch).
◊ Remember to warm up (walk at a slower pace for a few minutes, do some body-weight squats or lunges) and then stretch. Flexibility can come in handy if you plan to climb rocks, negotiate twists and turns or if you suddenly have to jump over snakes on the trail!
◊ Always hike with a partner or a group and use a map, compass or GPS to avoid getting lost. Check the local weather forecast before you go out to avoid getting stuck in a downpour or some other type of bad weather situation. Also, time yourself and make sure you don't go too far on the way out. You probably wouldn't want to get stuck being out so late that it will be dark outside, and/or you don't want to be too tired to make the trek back home.
◊ Wear attire that is appropriate for the weather and dress in layers. Even if it's cool out when you start out in the morning, it could heat up later and vice-versa from afternoon to evening. Wear plenty of sunscreen and bring extra to re-apply if you sweat it off. And about water. If nothing else, bring LOTS of water. You can get backpacks that contain a hydration pack, a pouch within that can hold water as well as your other hiking necessities. You can sip water out of the backpack from a tube extending out of it, making it much easier to stay hydrated because you don't have to take the entire pack off.
There are several organizations that provide information and resources and can also help you find trails and assistance. The American Hiking Society and the Sierra Club are the most well-known. Through these organizations you can also find docent-led group trail hikes or other groups to hike with. You can train for hikes to raise funds to fight cancer or go on a working hike to help maintain and preserve trails on National Public Lands Day in September.
You can choose a trail to match your level of ability (most trail guide books will give you an idea of how difficult a particular trail will be), or you can challenge yourself and, of course, the steeper the climb and the rougher the terrain is, the more strenuous the workout will be, and you will burn more calories. There are other ways to burn more calories besides using a heavier backpack or weighted vest. You can use a walking stick, or two "Nordic Poles," which require you to use your arms and core muscles, as well as lengthening your stride, thus expending more energy.
Last, no matter where you choose to hike, please remember the "Leave-No-Trace" rule, which dictates that you leave the trail you've hiked on in such a way that no one would know that you had been there. That means you dispose of your waste and do not alter your surroundings in any discernable way. In any case, do go out and experience the joys and the great workouts that trail hiking offers!
Lisa Zeigel is a personal trainer and a group exercise instructor who has been involved in health and fitness for more than 20 years. She holds a bachelor’s degree in physical education from Cal State University, Dominguez Hills, and is certified by the American College of Sports Medicine as a health and fitness instructor and as a National Academy of Sports Medicine personal trainer. She has created unique wellness education programs and has taught healthy lifestyle classes for her local community. Currently, Lisa works with all types of clients and particularly likes to focus on new and returning exercisers, combining cutting-edge techniques with the tried-and-true. Most of all, she strives to make exercising fun and easy to integrate into each individual’s lifestyle. You can contact Lisa at fitgrrl@operamail.com.