Basic Hiking Program Washington DC
Temple Hills, MD
Silver Spring, MD
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Basic Hiking Program
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:
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.