There is something so appealing to many outdoor enthusiasts about long-distance hiking or thru-hiking. Whether they be novice hikers or seasoned pros, long-distance hikers require a higher level of fitness to sustain them through endurance-heavy activity as well as some challenging mental hurdles to overcome as well. However, proper training for a long-distance trek can help hikers build up their mental stamina along with making them physically prepared. Using these types of exercises to train, anyone can be ready to take on a long-distance hike within a few months of starting to train.
Cardio is one of the two most important types of exercise long-distance hikers need to focus on to build up their fitness. Aerobic exercise helps your body get used to performing an exercise for a sustained period of time while your heart rate is up and oxygenated blood is pumping to your muscles. Spending a manageable amount of time doing cardio like walking, running, or cycling will start to build your aerobic base. Once you can sustain these exercises for at least 30 minutes, you can start adding on time to strengthen your cardio base. You can even carry your pack to get used to the added weight if you plan to get cardio through walks or practice hikes. Whatever type of cardio you choose, try to get at least two to three days of it in each week.
Pushing yourself into the top 90% of your heart rate, or the anaerobic state, will also help your body — and mind — get used to pushing past and working through fatigue. However, a good aerobic cardio base must be developed first to get the full benefits of this exercise. Without an aerobic base, hikers will not have the endurance needed to sustain them on long hikes. But together, an anaerobic regimen in addition to good aerobic cardio exercise will thoroughly prepare anyone for long days of steep climbs.
Read more: Best Full-Body Exercises
Weight training is the other vital type of exercise to successfully train for long-distance
Start by adding squats, lunges, push-ups, and planks to strengthen the major muscles used for
However, training with heavier weights to increase your strength is also good because it will reduce the strain of carrying a pack. Try to incorporate at least two to three days of weight training into your week.
Finally, increasing your endurance is another key component to training for long-distance
With these exercises, anyone can train and be prepared for a long-distance hike within a matter of months. Remember that it is just as important to take at least one full day of rest and recovery during the week. As important as it is to push your limits within the boundaries your body allows as you grow, it is also important to give your body time to recover to prevent injury.
- Here’s How You Can Cancel Your Hulu Account
- How To Leave No Trace While Recreating Outdoors
- Rob Lowe Wants Us To Make Small Wins for Success
- Lateral Training 101: Why You Should Be Using a Slide Board
- The 7 Best Diets for Men To Look and Feel Their Best