Research and choose appropriate level trails.
Never hike alone; bring a map, and always leave your itinerary with someone.
Always pack a snack, plenty of water and a first-aid kit.
For longer day hikes, add high-energy drinks and eat lots of healthy snacks throughout the day.
Wear hiking boots, which are more substantial and have deep grooves in the soles for firm footing.
Pack extra layers. Hiking can take you from hot, humid or protected areas to cold and windy, exposed conditions in a short amount of time.
Bring an extra pair of socks.
Hiking has a greater risk of injury than walking because you may encounter challenging terrain.
You also risk insect bites, cuts and bruises as this activity takes place in an uncontrolled environment.
Though you may not always have coverage, carry your cell phone with you in case of emergency.
Hiking is not a competition or a race. Control your pace and pause to enjoy the views and reach the top of the hill when it's good for you.
Don't delay
There's no time like the present to clear a new path toward better health. Hiking can provide excellent opportunities as you pursue your individual goals along various trails. This is a great time to head for the hills -- and it may be your shortcut to a fitter body.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for Cindy's fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her website, www.cindysays.com, or contact the YMCA at 304-340-3527.
CHARLESTON, W.Va. -- Dear Cindy,
I want to learn to hike. I love the outdoors, and as a new resident of West Virginia, it seems the perfect activity to do here. I come from a state without mountains and hills. Can you give me some pointers? I work out in the gym and am healthy and eager to venture out into the woods. -- Sandra
Dear Sandra,
Welcome to wild, wonderful West Virginia! You are right about our terrain -- the hiking possibilities are endless. With our beautiful scenery, hiking is a great way to challenge your body while enjoying the outdoors. It can also add adventure and prevent burnout in the gym. I am all for using the outdoors as your fair-weather health club. Fall is the optimum time to put your hiking boots on and get moving.
Groundwork for hiking
Let's look at what you have been doing. Regular weight training and cardiovascular work will undoubtedly give you a leg up, so to speak. Strong muscles and a conditioned heart are necessary to carry you up the hills and back home again. But if hiking is your primary goal, you might have reaped all the benefits you are going to get from the gym with regard to hiking preparation.
Hiking is specific to its environment, which makes it difficult to replicate it in a gym setting. Jogging or walking on a treadmill is great for your heart, but less than ideal for training to climb because the grade of incline must be extremely high. Stair steppers can mimic an uphill hike, but the steps are more regular than what you will find on a trail. The outdoors is a dynamic environment and, therefore, the path you took last week will not be the same next week.
What goes up must come down
The limitation with cardio equipment is not the "going up" but the "coming down." Downhill movement stresses muscles differently than going uphill. When you are trekking uphill your muscles shorten and act as an engine providing power. Going downhill, muscles lengthen and tighten simultaneously acting as a brake to control your descent.
Standard cardio equipment in the gym won't prepare you for this. Doing weighted exercises such as leg presses, squats, lunges and concentrating on lowering weights slowly back down -- negative work -- would be the closest thing to preparing for coming down hills and climbing over boulders.
Take to the hills
Experienced hikers will tell you the best way to prepare to hike is to practice hiking. Starting slow with short hikes and progressing gradually to acclimate your body to the new activity and environment is the best way to become a good hiker.
More trekking tips:
Hiking encompasses a combination of walking, climbing, strength training and cardio, which is a great all-around.Research and choose appropriate level trails.Never hike alone; bring a map, and always leave your itinerary with someone.Always pack a snack, plenty of water and a first-aid kit.For longer day hikes, add high-energy drinks and eat lots of healthy snacks throughout the day.Wear hiking boots, which are more substantial and have deep grooves in the soles for firm footing.Pack extra layers. Hiking can take you from hot, humid or protected areas to cold and windy, exposed conditions in a short amount of time.Bring an extra pair of socks.Hiking has a greater risk of injury than walking because you may encounter challenging terrain.You also risk insect bites, cuts and bruises as this activity takes place in an uncontrolled environment.Though you may not always have coverage, carry your cell phone with you in case of emergency.Hiking is not a competition or a race. Control your pace and pause to enjoy the views and reach the top of the hill when it's good for you.Don't delay
There's no time like the present to clear a new path toward better health. Hiking can provide excellent opportunities as you pursue your individual goals along various trails. This is a great time to head for the hills -- and it may be your shortcut to a fitter body.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for Cindy's fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her website, www.cindysays.com, or contact the YMCA at 304-340-3527.
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