Conditioning your Bod
Alrighty people, so let’s talk getting into shape. I know that this is a touchy subject for some and I am not by any means telling anyone that you have to follow what I am saying. It is up to you on how you want to prepare for hiking or traveling trips that require a lot of exercise. I am just sharing my own personal workouts that I have used to prepare myself for condition training.
So when I say you need to get into shape for hiking, I’m not talking about becoming a gym junkie or anything like that. I would say you need to get your cardio up and take the stairs more just so it's not so harsh on your body. Increasing cardio workouts is going to be a must if you are wanting to go for longer, more difficult hikes. Imagine if you were four miles in on a trail that has an uneven ground that is increasing in elevation with every step. That type of trail is going to be very intense. If you do not prepare for it properly, your legs will give out on you. (Refer to my post about our failed attempt on the approach trail for the AT for my experience with this). In situations such as that, this is where working out is going to be your friend.
For me, I do not consider myself to be a gym lover. Yes I will workout and yes I enjoy it sometimes. But honestly speaking, I don’t really like going to the gym. I’d rather be on my own working on stuff than have judgmental eyes watching me while I struggle with weights. But I know myself. If I don’t go I know I will find excuses to avoid working out (which I am completely guilty of). So to get over it, what I do is: create a bomb playlist, bring some noise cancelling headphones, and get to work. This strategy helps me tune everything out and not concern myself with others while I’m at the gym. So if you are struggling getting to the gym or you are like me and go every now and then- try my strategy and see how it goes!
For my workout preferences, I do anything from hitting the elliptical machine to pull ups. The choice is yours. From experience, preparing your legs for a hike will be crucial if you don’t want to end up super sore the next day. Some exercises that I have done include the following:
Legs: Mountain climbers, squats, lunges
Abs: bridges, dead bugs, criss-cross legs, leg throw-downs, crunches, planks
Cardio: elliptical machine, bike, treadmill, going for a run/walk outside, stair stepper machine, etc...
I incorporate other elements to my workouts as well however I’m not going to list every single thing I do. I am not a trainer and I mix it up too much to give you a definite answer. As far as quantity of reps and duration, everyday is different. Although, I will say on a typical workout day, I spend at least an hour working out to get a good sweat going. If you are going to begin or already are going to the gym, see what works for you. Don’t push yourself too hard too fast though. Start out slow, by going for only 20 minutes, then 30 minutes, then an hour. You know your body better than anyone else, so pace yourself and have fun with it!
This same process can be applied to getting into shape in regards to traveling. Not that you need as of an intense workout but I will say if you are not used to walking over 20,000 steps a day and you plan on walking that amount, you need to prepare. Increasing cardio is key and getting your body accumulated to such changes will help you for the long term.
For more information on body conditioning, check out REI’s information here.