Basic Hiking Program Ankeny IA

Hiking isn't for wimps. Get in shape by following this basic exercise program with tips and moves to strengthen your hiking muscles. Please read on for more detailed information in the following article.

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Basic Hiking Program

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Basic Conditioning Program

Build a fitness program that suits your lifestyle

By Kim Bowerman

If you plan to hike gentle slopes or are out of practice, this basic program is for you. The advanced program is geared toward hikers and backpackers who are already involved in a regular cardio / strength program and want to improve their fitness, or are aiming toward a specific goal (e.g. climbing a specific peak or completing a certain route).

Basic Hiking Cardio Component

Be sure to do 15 to 20 minutes of your chosen cardio at least three to four times a week. As your fitness level improves, add minutes to each cardio workout until you've increased your total weekly workout time by 10 percent. Don't make the mistake of thinking more is better.

Increasing your cardiovascular exercises by more than 10 percent won't give your body time to recover and is more likely to result in injury than improved fitness. When it comes to increasing your workout, patience is definitely a virtue.

If timing and weather permit, skip the gym and hit the trails with a loaded pack. Other cardio-building alternatives to hiking include:

  • Brisk walks
  • Running
  • Swimming
  • Cycling
  • Cross-country skiing
  • Rowing
  • Kickboxing

Basic Hiking Strength Training

Once you've completed your cardio workout, your body is warmed up and ready for strength training. This following routine should take no longer than 15 minutes to complete. Complete this circuit two to three times a week, but not on consecutive days.

  • Push-ups (full or ¾) until exhaustion
  • Dips (on bench) until exhaustion
  • Step-ups (on stairs or aerobic steps) 15 to 20 reps for each leg
  • Lunges (stepping forward) until exhaustion
  • Bicep curls (with dumbbells or tubing) 15 to 20 reps for each arm
  • Shoulder shrugs (with dumbbells or tubing), 15 to 20 reps
  • Calf raises (one-legged) 15 to 20 reps for each leg
  • Ankle dorsiflexion (with tubing or theraband) 15 to 20 reps for each...

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