For a natural rush and a new perspective on life, not to mention the great exercise and serious body shaping you’ll get, get out there and get high. On a mountain, we mean…
A FEW GOOD REASONS TO START HIKING
“Hiking is healthy outdoor exercise which develops into a healthy lifestyle, and helps to keep you fit and in shape,” says professional mountain guide and instructor Ross Suter of High Adventure. It also helps us maintain a balance in life, and allows intimate contact with nature. And the best news is, anyone can do it.
FITNESS BENEFITS
You determine your own pace, and even hiking over easy terrain takes co-ordination of the upper and lower body. It’s a great workout for legs, as well as arms, shoulders and back — it’s also said to burn 40 percent more kilojoules than ordinary walking. Walking uphill zeroes in on your bum, hamstrings and calves and hillier, more uneven terrain, brings with it new muscular challenges. And as you challenge your body, you enhance your mental powers too.
Emotional pay off: hiking is also meditative and relaxing. It’s impossible to come back from a hike without feeling relaxed, renewed and invigorated.
“One of the big benefits for me is that it clears my mind. I often leave with a particular problem in mind, and come back having resolved it, or having ideas about what steps to take to sort it out. The endorphin rush from getting out there is incredible too, the fresh air and exercise does a huge amount of good for your personal wellbeing,” says avid hiker Kylie Hatton. Hiking also takes you into the unknown — both literally and figuratively. “There is no end to the goals that you can set at each level. Then there is the satisfaction from reaching those goals or peaks,” says Suter.
He adds that walking rhythm is therapeutic, plus there’s the people you’ll meet and friendships you’ll forge along the way. “Hiking makes one feel thrilled to be alive!” he says. It’s not hard to see why Suter has made mountains his job!
GETTING STARTED
A good way to get a taste of hiking is to join a club. That way, you’ll be guided around some easy trails with like-minded people, and have the benefit of the group’s collective knowledge and experience. See the Hiking South Africa website at www.hiking-south-africa.info to find clubs in your area. There is also a list of trails, and tips on how to choose an appropriate trail. The oldest mountain club in the country is the Mountain Club of South Africa. For more information, go to their website at www.mcsa.org.za
TRAINING
The fitter you are, the more you’ll enjoy a hike, and the less stiff you’ll be the next day. Suter suggests the best way to get fit for hiking is walking, especially up and down hills. Try this kJ-blasting routine to get you ready for the mountains: HOW IT WORKS After a warm-up, alternate between speed and power intervals, all on an incline. To accelerate your pace during speed walks, take short, fast strides, not long ones. For the power walks, take longer steps, focusing on rolling your foot from heel to toe.
Running or cycling will also help to improve your cardiovascular fitness, and strengthen leg muscles. Swimming cross-training is also an excellent cardiovascular exercise that can improve your overall performance. Upper body and core strength is useful for helping to carry loads in backpacks if you’re doing multi-day trails.
SPICE UP YOUR HIKE
Once you’re mountain ready and rearing to go, here are some ideas to help you get the maximum exercise benefit out of your hike. When walking, there are a number of factors that influence how many kJ you burn: distance, speed, efficiency of movement, and your own body weight. You can easily increase the kJ-burning potential of a hike by going farther and faster. Walking with a full day-pack will also add to your workout. Hiking also provides loads of other health benefits, such as stress relief, enhanced sleep, and reduced risk for many major diseases.
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