Discover how hiking can transform your fitness routine ?
Is Hiking a Good Workout?
Hiking is an excellent way to get a full-body workout while enjoying the great outdoors. Whether you prefer a leisurely stroll or a challenging climb, hiking provides a fantastic cardio workout
that boosts both physical and mental health. And if you're unable to hit the trails, indoor hiking workouts can be just as effective. For those following workout plans for women, hiking is a versatile addition to your routine.
What Are the Benefits of Hiking?
Hiking Challenges Muscles in New Ways
Hiking demands more energy and effort than walking on flat surfaces. The uneven terrain requires you to stabilize and strengthen your core, while also working your legs and glutes. Adding a hiking backpack can increase the challenge, giving you a full-body workout that improves balance and strength.
“Hiking is low impact but highly effective in working various muscle groups,” says fitness expert Kirsten Ferguson. “Holding a steep incline can really engage your glutes and other muscles you might not use regularly.”
Hiking Burns Calories
Hiking is a great way to burn calories, often more so than other cardio activities like kayaking or dancing. A study from Harvard found that a 30-minute hike can burn more calories than a 30-minute swim or 10-minute jog. The number of calories burned depends on factors like weight, speed, terrain, elevation, and duration. It's an excellent component of a weight loss gym routine for females.
Hiking Is Good for Your Heart
Regular physical activity, including hiking, is linked to improved heart health. Hiking can reduce the risk of heart disease, improve circulation, and enhance joint mobility and posture. It can also help lower blood pressure and reduce the risk of diabetes.
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Hiking Boosts Your Mood
Spending time in nature is a powerful mood booster. Being outdoors, combined with physical activity, increases serotonin and endorphin levels, enhancing your overall sense of well-being. Hiking can also reduce stress, lower cortisol levels, and improve mental health.
Hiking Supports Other Workouts, Too
Incorporating a variety of exercises into your routine keeps things interesting and prevents burnout. Hiking can enhance your fitness level, which can improve your performance in other workouts, such as running or strength training. It's a valuable part of workout programs for women.
What Are Hiking Workouts?
If you can't get outside, indoor hiking workouts on a treadmill are a great alternative. These workouts simulate the experience of hiking with steep inclines and varied terrain, providing a challenging and effective workout. Scenic hike classes can also offer beautiful views, making your indoor workout more enjoyable.
How To Adjust Your Hike
Choosing the right hike for your fitness level is crucial. Research trails to ensure you're prepared for the terrain and difficulty. Here are some tips for adjusting your hike to match your fitness level:
Making a Hike Easier
If you're new to hiking, start with easy trails that have gentle inclines and well-marked paths. Aim for hikes that are less than five miles and gradually increase the difficulty as you become more comfortable. This approach aligns well with a workout routine for beginners.
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Making a Hike Harder
For more experienced hikers, increase the difficulty by choosing trails with steeper inclines and more challenging terrain. Incorporate regular cardio, strength, and resistance training into your routine to build the fitness necessary for tougher hikes.
Gear You Need for Hiking
Your hiking gear will depend on the location and length of your hike. Here are some essentials:
- Water bottle: Stay hydrated.
- Day pack: Carry your essentials.
- Breathable clothing: Wear long sleeves and pants.
- Hiking boots or shoes: Ensure good support and traction.
Here are some reasons why it's highly recommended:
These high-top walking shoes are an excellent choice for hikers looking for comfort, support, and durability. , they come in various colors including Majolica Blue, Sandy Gray, and Black, and sizes ranging from US 6.5 to US 12.5. Available in wide (2E) and extra-wide (4E) options, these shoes cater to different foot widths.
Features and Benefits:
- Extra Width Up to 4E: The spacious toe box protects sensitive toes and prevents cramped feet.
- Ankle Stability: The high-top design safeguards your ankles from twisting or strain.
- Rebound and Cushioning: The sole offers dual EVA densities - 58% firmness for the soles and 53% flexibility for the forefoot, ensuring comfort and support.
- Arch Support with Extra Bounce: The U-shaped arch support insole, along with dual-density EVA and the EnergyWave pad, ensures optimal shock absorption.
- Top-Notch Slip Resistance: The rubber outsole is designed for superior ground gripping.
- Pronation and Flat Feet Control: The heel ring ensures consistent gait posture, even when fatigued.
.png "Features and Benefits:")
Pros | Cons |
Excellent support and
comfort for long hikes | Limited color options |
Accommodates wide and
extra-wide feet | May not be suitable for extremely
rugged terrains |
High-top design for
added ankle stability | |
Good for pronation and
flat feet control |
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How Can Hiking Fit Into Your Routine?
Hiking can easily be integrated into your fitness routine, whether outdoors or indoors. Outdoor hikes may require more time, but indoor hiking workouts are a convenient option when you're short on time.
Fitness enthusiast Tina B. incorporates hiking into her routine on recovery days or when she wants a moderate workout. “Hiking gives me a great workout without over-stressing my body,” she explains.
If you're new to hiking, start with walking workouts and gradually increase the intensity. Enjoy the process and the physical and mental benefits that come with it.
Try incorporating hiking into your fitness routine today and experience the numerous benefits it offers for both body and mind!
