Fitness Tips On Becoming a Better Hiker

If you are tired of the daily grind of the gym then it’s time you hit the trails!  In a previous article I let everyone know how beneficial elevation training can be to your overall fitness level.  This follow up post will make you an even better hiker no matter what your fitness level.

How Many Calories Do You Burn Hiking?

The calories burned, for an average male, weighing 190 pounds (86 kg) is 517 Calories, in one hour of hiking, cross country.

The calories burned, for an average female, weighing 163 pounds (74 kg) is 444 Calories, in one hour of hiking, cross country (source).

Tips On Becoming a Better Hiker 

• Pace Yourself – The pace you set at the beginning of you hike can either hurt you or benefit you.  Start out fast and you could be sucking air half way through your hike and taking frequent breaks to catch your breath.  You want to select a moderate pace that can carry you through the whole hike without the need for time consuming pit stops.
• Pick The Right Trail – If you are a beginner, choose a hike that is a reasonable distance with a moderate amount of peaks and valleys through out the trail.  More experienced hikers can use the loner and more elevated trails.
• Stay hydrated –  Dehydrated = Tired.  If you have a big hike coming up then prepare yourself and make sure you are drinking water the day before, before the hike, and during the hike.   Time your restroom breaks so you don’t get stuck watering the greenery later on 😉
• Stay Consistent –  Becoming a better hiker takes time.  Make sure that you go hiking at least 1 -2 times per week.   Using the incline on a treadmill can help make you better but it doesn’t combine the stepping action of a real trail.   Personally, if you want to use equipment on the off season or the cold season, the treadclimber is the best piece of equipment to simulate hiking.  You also burn a huge amount of calories!
• Don’t Over Lace –  Leaving your laces a tad loose towards the toes is the best way to ensure proper circulation.   This also applies in the gym!!  However, during hiking you leave the laces a bit loose at the toes and tighter around the ankles (when using boots)  Your feet and legs will swell while exercising this allows for circulation and support.
• BREATH !  If you are having trouble in the elevation while hiking.  Place your hands straight up and reach for the sky.  Take some deep breaths while your torso is in this elongated position.  This breaks the shallow breathing pattern (which can be potentially hazardous and unproductive ) and allows your body to get ample amounts of oxygen.
• Snack –  If you are on long hikes, you’re better off snacking then eating large meals on breaks.  This will keep your blood sugar up without bogging you down.  Small snacks might include trail mix, protein bars, fruit, and beef jerky.

While these  fitness tips on becoming a better hiker can be beneficial, the best part about hiking is the clean air and the “recharging” environment.  Use this workout option to keep yourself motivated and in shape while adding some variety to your workout routine.

“We Love Helping You, One Tip At a Time”

Adria Ali

CES, BS, PES, CPT