Living in Ahwatukee and Ahwatukee Foothills, there are plenty of great trails of varying difficulty for the residents to go out and hike. With Fall weather upon us, how do you prepare to take up hiking?
Preparing physically for hiking is a smart way to ensure you’re strong, resilient, and able to enjoy the hike without too much strain. Here’s how to get ready:
1. Cardio Training
Start Walking: Build up your endurance with regular walking. Aim for longer walks each week.
Uphill Cardio: Walk on inclines or use a treadmill with an incline. Stair climbing is excellent prep.
Additional Cardio: Running, cycling, and swimming are great for heart and lung conditioning, giving you stamina.
2. Leg and Core Strength
Leg Exercises: Focus on squats, lunges, and step-ups. These target muscles used on steep trails.
Core Exercises: Try planks, Russian twists, and leg raises. A strong core improves stability, balance, and endurance.
3. Flexibility and Mobility
Stretching: Stretch your calves, hamstrings, and quads, focusing on hip and ankle mobility.
Dynamic Warmups: Incorporate exercises like leg swings, arm circles, and lunges to warm up before hikes.
4. Back and Shoulder Strength
Upper Body: Carrying a backpack requires shoulder and back strength. Do rows, push-ups, and shoulder presses to build these areas.
Backpack Training: Gradually train with a weighted backpack to mimic carrying your gear. Start light and increase weight slowly.
5. Balance and Stability
Balance Exercises: Practice single-leg stands, heel-to-toe walks, or use a stability ball to help prevent slips and falls on uneven terrain.
6. Practice Short Hikes
Trail Practice: Start with shorter, lower-elevation hikes to get used to the terrain and condition your body to outdoor hiking conditions.
Weekly Plan Example
Day 1: 45 min cardio (hiking, running, or incline walking) + leg strength
Day 2: Core and balance exercises
Day 3: Upper body strength and backpack training
Day 4: Rest or light stretching
Day 5: 1-2 hour trail hike
Day 6: Flexibility and mobility session