How to get in shape for hiking beginner trips


Hiking For Beginners Workout

Hiking is not the easiest things to go for. Being mentally prepared is not enough. Hiking takes a lot of physical energy and reflexes. Are you thinking of going for a hike out of the blue? Without any physical preparations? Trust me it is a hell of an idea. Hiking is not a walk in the park. Beginners workout are one of the tops most important thing for a beginner hiker. Hiking supposed to give you joy, not pain. But the pain will be your reward if you don’t consider some hiking for beginners workout. Don’t raise your eyebrows if you are looking for hiking for beginners on a budget. Hiking for beginners workout will cost you little to no money at all.

Actually hiking itself is a good preparatory workout for hiking. As a beginner, you should start your hiking journey with some easy hiking trails. Do so and you will gradually build a perfect physique for any hiking trail. But there are some specific and really needy workouts that you have to practice before going to hiking. While you are hiking your body will make the best use of itself. And thus you have to keep your body ready for any reflexes in any situation. And for doing so you have to practice all the workouts step by step.


The First Step:

Aerobic Workouts:

Building a solid aerobic base is the first physical preparation that you have to make. Frequent hiking will help you get it. It is the first step of hiking for beginners workout. There are also other crucial workouts that will bring you a perfect aerobic base. Running, Cycling, Swimming and fitness classes etc. workouts are the bests of them. Besides, you will also get confidence and momentum for your hikes through these workouts.


Make yourself a routine. Select days of the week when you will be doing workouts and preparing for your hiking. Stick with the routine. You should have aerobic training on a minimum of 3 or 4 days per week. If you see progresses then add one or two more days per week. Don’t forget to get a full day rest every week for recovery.


Hiking For Beginners Workout Patterns:

Warm-up Yourself:

It’s the basic rule for any workout. A 10 minutes warm-up will make you flexible for later workouts. You can warm yourself up by doing a bit of light aerobic activities. Then get yourself some dynamic stretching.


Resistance Training and Repetitions: 

Begin with 2/3 sets of resistance training with 15 repetitions. Get yourself 30 seconds rest in between the sets. Soon you will cope yourself with the routine. When you will feel comfortable you should increase the workouts gradually.  You can increase them by adding more weights. Reduce the number of reps to increase and develop strength.



Few squats will nicely adjust your preparations. Use sandbag or dumbbells as weights.  And do some basic squats. Bend your knees like you are sitting on a low chair. Hold the dumbbells at your sides. Lower your back. And then push your heels and stand up. This will be very helpful for mountain hiking.


3 Trouble Spots:


While hiking, descents will tenderize your thighs. You should start practicing downhill lunges at least 3 weeks prior to your hike. Load your backpack with 30 pounds. Then lunge down the hill for about 50 yards. Do 3 sets of them 3 days per week.


While hiking through a trail you will have to do lots of sideways movements. This movement gives pressure to abductors and adductors. They are the little-used muscles of your body. If they are weak, you will have to suffer the pain after or during the hike. To get your thighs ready for these kinds of movements you will have to prepare yourself for little workouts. Take a sideways step with your right foot. Then get together your feet in air and land on the ground using your left foot. Then push off the left immediately. Do it for around 50 yards. Then change the sides.


While hiking, you are always walking on a soft surface with a heavy load on your back. It often causes the problem to your heels. And it results in strains in the hamstrings. Afterward, it will gradually affect your lower back.  The solution is to build stronger hamstrings. How to do it? First, get yourself a rolling desk chair. Sit as upright as possible on the front half of the chair. Walk the chair forward with your hands behind your head. Keep going forward for about 70/80 feet. Then turn around and get back to your previous position. Do these 3 times a day. You will be amazed after seeing the result. You will have a solid pair of hamstrings within weeks.



Extra Workouts:

If you want to get amazing power and strength for your beginner hiking, the best thing you should do is leaping downhill. Hike up with a light backpack then push off the right foot and start leaping downhill as fast as you can. Keep your hands back while leaping downhill. Do a full stop in between each leap. And remember to land on your both feet each time. Give your backpack more weights gradually. We recommend 50 yards bonding with a 40 pounds backpack would be the best workout to gain the perfect level of strength and stamina for your beginner hiking.


So, what are you thinking? Are you thinking to cancel your hiking plans to avoid the workouts? That’s not the smartest thing to do. Apart from preparing for hiking, these workouts are also essential and good for your normal daily life. You will be doing a great favor to your body in the name of hiking preparations. Remember, hiking for beginners’ workout will make your hiking comfortable to the highest extent possible. No matter whether you are going to the solo hiking or joining guided backpacking trips for beginners, you will have to be fully physically prepared. And these workouts will give you a fit and perfect physical condition to get the best experiences of hiking.


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