May 03, 2018

Getting fitter and lighter will do more for your endurance, enjoyment, and safety in the hills. Fitness is fundamental, and it is not something that we cannot be purchased from gear shops. Fortunately, there are some easy steps in everyday life to improve your fitness in the hills.

Your breath must be taken away by the view rather than the effort of climbing the hill.Getting fitter and lighter is the best thing you can do if you want to be light and fast. It keeps you safer and allows you to have a wonderful experience in the wilderness.

Here are the ten tips that may help you to get lighter and hiking faster:

 

1. Focus on the Strength

Getting stronger will make hill walking an exciting experience. When you focus on the strength, you will be more resistant to injury and get better balance. It will also build your body muscle; improve your overall health and wellbeing. All these benefits will help you to enjoy more time in the hills.

 

2. You don’t have to join a gym

Gyms can be a daunting and confusing environment. Getting there is another task to add to a busy day, especially when the gym memberships are not used properly. There are many secure exercises that you can do at home without equipment that can build up your body, make you fitter, safer and walk faster. The push-up position plank and the wall sit are simple exercises that can strengthen your body structures.

 

3. The Wall Sit

The wall sit is a low-skill movement that is good for strengthening muscles of the hips and thighs. It is easy to learn, and offer safely results compare to a squat.

Firstly, stand upright with your back against the wall. Your toes should point straight forward, place your hands flat against the wall and feet have to be shoulder-width apart. Then, bend your knees and slide your back down the wall. Finally, you can maintain a position where your knees, ankles, and hips are at 90 degrees. Push your heels through the floor and keep your muscles tight. Remain in that position for 10 seconds, as you get stronger 60 seconds is a good target.

 

4. Push Up Position Plank

A plank is an easy exercise that helps to develop the strength to maintain a good-aligned posture. To start off the "push-up plank position": Firstly, you have to face down with a straight line running from your ankles to your head. Maintain a good position: keep your neck packed, tense your stomach, look at the floor and continue breathing easily. Remain in this position for 10-20 seconds. After, you can proceed to the push-up process to develop strength and resilience throughout your body.

 

5. Daily activities

Do not limit your exercise session. You can look for ways to include exercise and movement into your daily life. Daily movements add up. During the day, look for opportunities to integrate multi-task activities into your day. The benefits of fitness come from everyday activities and above all avoid sitting for long periods.

 

6. Keep it balanced

Regular exercises can develop your balance. The simplest exercise is to balance on one leg and incorporate this simple habit into your daily routine. Strengthening your muscles will allow you to maintain your balance and keep you upright.

 

7. Slower for longer

Going slower will allow you to go further and longer in the hills. It will also keep you effective so that your energy lasts longer. When you keep an easy pace slow, it will help you to keep going for a longer period.

 

8. Be an experienced walker

Becoming an experienced walker will provide more benefits to your days in the mountains. If the step takes less energy, then it will keep you going for a longer time and not find yourself tiring as quickly.

Walking with good posture will allow you to move forward and avoid wasting your efforts. If your heels are thudding into the ground, you can take a shorter step with little-unlocked knees; your heels will land directly below your center of mass.

 

9. Pounds on your pack or belly

Losing fat will not only improve your health benefits, but it will also make you walk easily dropping few pounds to decrease the weight of your gear. A simple exercise will help, but most people will have to eat less to reduce weight.

You can track your food diary intake. Also, you can make use of the mobile apps such as Myfitnesspal.com that has a lot of foods database. It will help to control your carb, protein, fat and calorie intake.

 

10. Be proactive

According to a top climber, Andy Kirkpatrick, you do not have to hurt yourself in the process or be discouraged from enjoying the rest of your days in the hills. Safety is more important and strengthening muscles without stressing the joints. Using exercises to strengthen the body reduce the chance of injury and severity in the body. Finally, do not perform exercises that put you at risk of injury or danger.


Leave a comment

Comments will be approved before showing up.

Subscribe