Are you in shape for hiking? If you exercise regularly, you may be ready for short trips and easy terrain right now. But if you don’t get as much exercise as you’d like, set up a basic training regimen that wakes up sleeping muscles and works your lungs.
Start walking
Begin with shorter, less strenuous hikes with a day-pack or light backpack. Nothing gets muscles ready for the trail better than the trail itself. Gradually increase the length and elevation of your hikes and increase your backpack load. As you begin to strengthen your lower body and improve your endurance, switch to longer, more challenging hikes. Loading your backpack with the gear and weight you will carry will help you become familiar with conditions you will face deep in the backcountry.
Hit the gym
Try stair-steppers, elliptical trainers and climbing machines for great cardiovascular and strength workouts. They isolate your lower-body muscle groups and help build endurance. Consider step aerobics and lift weights. Trained muscles are less susceptible to injury and strains. Swimming is another great aerobic workout – it's good for the lungs and heart, and easy on the joints.
Use what's around you
Take the stairs: walking or running up and down stairs on a regular basis is terrific pre-trail training.
Walk instead of drive: if you can perform routine chores by leaving your car keys in your pocket, do it. If you have a bike, start pedalling: cycling is another good way to condition your legs and increase endurance. Jogging is also a popular training option for getting in shape for backpacking.
Training time frame
How long does it take to get into hiking shape? That depends on you: the better shape you’re in now, the faster you’ll be ready for a long-haul trip. Extra diligence and more lead time are also helpful. Be patient and listen to your body. Aim to do some form of exercise at least three times a week for a minimum of 30 minutes each time.
Getting fit for trekking
What I have noticed while I have been on many amazing treks is that there are some people who turn up unprepared. This took me totally by surprise. What happened for these people was they did not enjoy their trek and probably won’t ever attempt another. They also ended up with injuries or pain due to their lack of fitness. Here are your top five tips for pre-trek training:
Setting realistic goals
Give yourself at least six months preparation if you are tackling a difficult trek such as Kokoda or Mt Everest Base Camp. Once you have established your preparation timeline, begin to plan out your training program. Your program should include lots of cardiovascular, strength and conditioning, stability and strength, core and trek-specific training. It's important to remember that we need to slowly build our base fitness, ensuring we avoid injury and maintain our progress. It won’t be long before you are starting to feel the benefits of consistent training.
Aerobic training
No matter which trek you are on, your lungs will be working hard, especially if you are at altitude. You need to ensure that your cardiovascular fitness is at its best. Always begin slowly, especially if you haven’t done a lot of aerobic exercise in the past, and increase your duration and intensity as you get fitter and stronger. Interval training is excellent when preparing for a trek, as it trains your lungs to function at peak capacity.
Strength and conditioning
Sometimes people have the misconception that if they do lots of hiking as preparation for their trek, then they will be prepared. We do need to get lots of “miles in our legs”, but we also need strength in both the upper and lower body. Remember you will be carrying a reasonable size pack that will weigh at least 6 or 7kg, or heavier if you are carrying a full pack. Strength training is essential and may involve body weight exercises and/or using traditional weights and weight machines. Make sure you include fundamental strength exercises such as squats, deadlifts, shoulder, tricep and bicep exercises to help develop lower and upper body.
Core and stability
Core strength is what helps you maintain your posture and supports your back to remain strong. Remember that heavy pack you are going to have on your back – a strong core will make this so much easier. Stability and balance exercises are necessary to ensure your body is able to adapt to any terrain. It takes time to develop your stability and balance, so ensure you are training for this early in your training plan. The types of exercises that support abdominal strength are sit-ups, leg raises and crunches.
Trek-specific training
While you are on your amazing trek, you will be walking for up to six or seven hours per day. Your body will need to be prepared for this type of endurance. At least once a week, take yourself out to a beautiful bushwalking location near you and do a longer walk – usually a three- or four-hour walk is perfect. This will also ensure you have “walked in” your boots and tested your hiking gear! More importantly this will condition your body to “keep going” and to adjust to the increased amount of time you are out on the track.
Words_Darren Edwards