Unless you’re a cold-weather hiker that likes the cold, hiking in New York, NY, is somewhat seasonal. You can get into shape for hiking by taking easy paths in the city, such as Forest Park Inner Loop, and building up to Long Path Trail. A better way to further your adventures is to precondition for hiking. Here are some workouts to help you get into shape for hiking in the Adirondacks or following the Appalachian Trail.
Bodyweight exercises can build overall strength.
While your legs get the most workout when you’re hiking, all body parts work hard, especially if you carry a lot of gear. Squat jumps, burpees, bridges, and single-leg bridges can be the start of your workout. Lunges, squats, and hip-hinge workouts are a few more that can help prepare your body for the trail. Create a circuit and you’ll get more out of the workout. You can even turn the workout into a HIIT—high intensity interval training—workout by alternating intensity between high intensity and recovery.
Focus on boosting cardio strength.
As noted previously, circuit training, particularly HIIT circuit training, can build strength and endurance. Create a circuit and compete against yourself by attempting to increase the number of reps for each leg of the circuit. You can start by allowing a minute for each exercise and have a ten to fifteen-second rest before starting the next exercise. If you choose five exercises for different muscle groups, you can repeat the workout six times for a demanding half-hour workout. Running, biking, and dancing are also good cardio workouts.
Fine tune your legs and balance.
A hip roll will prepare your legs but also help you work on balance. Stand with hands on your hips, elbows out. Lift one leg slightly behind you and keep your hands on your hips, twist as you raise that same side’s elbow toward the sky by twisting at the waist, while you lower the opposite elbow. Other good balance and leg strengthening exercises are step-up workouts, including heel-down moves using a step-up box.
- Using a weighted vest or exercising with a backpack can help. Focus mostly on your posture as you do. Building the muscles to maintain good posture means every climb requires less effort.
- No matter what your age, if you want to hike, always start within your capabilities. If you only can go one block and still have enough energy to get home, do that. As you get fitter, extend your distance.
- Our trainers can help create workouts to get you in shape for next-level hiking. You can do these workouts at our facilities, and you’ll have access to programs at home.
- Always check with your healthcare professional before starting any physically taxing exercises and hikes. A program of good nutrition can also help boost your efforts.
For more information, contact us today at UpFit Training Academy