The 3 Best Exercises for Hikers
Posted on October 18, 2016
As I talked about in an earlier post, Why Exercising Is Important For Hiking, following a fitness training program prepares your body for the work load you are going to experience while hiking. Proper training will allow you to be able to participate in longer or more difficult hikes and help to decrease your risk of injury while doing it. Whether you are a beginner who is interested in starting to hike or an experienced hiker planning a backpacking trip, training off the trail will be your friend.
A training program for hiking should consist of cardiovascular activity to increase your endurance, strength training to build muscle and flexibility to maintain mobility in your joints and assist with preventing injury. There are numerous specific exercises that you can perform that will prepare you for hiking but I have chosen what I think are the best three exercises that you should start doing now.
Reverse Step-Up
The reverse step up is the number one exercise that I think anyone hiking trails with elevation gains should be doing in their strength training program. It is assumed that the uphill climb is the toughest part but you can actually work up to three times as hard walking downhill then you do uphill. When you are hiking downhill the quadricep muscle is lengthening as you load it (an eccentric contraction). If you experience soreness in your quadriceps muscles after a hike it is most likely the downhill portion that is the cause of the muscle soreness rather than the uphill climb. All you need to perform this exercise is a box or step at least 6 – 12’’ in height. You can increase the intensity of this exercise by increasing the height of the step, by adding dumbbells or wearing a backpack loaded with weight to simulate what you would carry on the trail. Watch the video below on tips on how to perform the Reverse Step-Up.
Plank
The plank is my favourite exercise to target your abdominal muscles. The variations are endless for this exercise so that it can easily be adapted to your skill level. Having a strong core on the trail is important in keeping your balance and maintaining good posture, especially with walking on uneven terrain. The plank also incorporates upper body strength which is needed when using trekking poles and contracting your glutes during this exercise incorporates the lower body muscles. All of this while also giving your abdominals an excellent workout. If you can comfortably hold the plank position for one minute then you should be looking at performing more challenging options such as the plank from the push-up position, side plank or mountain climbers. To find out if you are doing the plank exercise correctly watch the video below.
Hip Flexor Quad Combo Stretch
The last exercise I think hikers should add to their exercise routine is a stretch. Dynamic stretching is a good warm-up tool before you start your hike and static stretching afterwards can assist with muscle soreness. The psoas and quadricep muscles are highly used with hiking as hip flexion happens with each step. The video demonstrates the stretch from a kneeling lunge position but it can easily be adapted to perform standing if you are outdoors. Place your back foot on a bench, railing, rock, tree stump, whatever you can find that is tall enough for you to feel the stretch in the front of your thigh and into your hip flexors. Be sure to hold the stretch for at least 30 seconds or longer for the best results.
After a day of hiking if you experience back discomfort or feel like you can barely take another step because your body is too tired I would suggest trying these three exercises. The reverse step-up will strengthen your quadriceps to help with the up and downhill climbs. Increasing your core strength with the plank works for better balance and you can reduce muscle soreness with a stretch for your quads and hip flexors. If you want to get the most out of your hikes, try these three exercises and your body will thank you.
