If you are a hiker, you must have legs that have great flexibility, strength, and endurance. To make hiking more fun, your body and mind must be prepared. Before you hit the trail, make sure that you undergo proper training for hiking. Continue reading on for a guide on how to be prepared for this type of outdoor activity.
One-Leg Squats (targets front and back of thighs and butt). With your left hand on a wall, balance on your left leg, bending your right leg behind you. Maintaining an upright posture, lower your body toward the floor by bending your left knee. Keep an eye on your left foot, and stop bending before your knee extends beyond your toes. Hold, then slowly stand back up. Repeat with the other leg. Advanced: Extend the free leg in front.
Walking will also strengthen your leg muscles. For three days, you can do traditional walking exercise for 30-45 minutes. Increase your distance and walking time on the following days. You may also increase the intensity by walking on a hilly train or stairs. Doing a front leg lift can help improve your balance. Swimming, cycling, and running will improve your momentum. Resistance training like planks, squats, and lunges will strengthen your muscles and bones.
Stretching is also an effective training workout for hikers.
Stretching and balance exercises are also beneficial to your training regimen. Stretching will help train your muscles for the long uphill and downhill climbing ahead. A good simple stretching exercise is the figure-4 stretch. Sit on the floor with your right leg extended in front of you and the sole of your left foot pressed against your inner right thigh. Lean forward with your torso, bending at the waist. Hold for 30 seconds, then switch legs. Repeat for three stretches per leg.
To learn conditioning exercises for hikers, watch the video below.