One question those who are embarking on a holiday often ask themselves is whether they are fit enough to take part in some of the activities the vacation will encompass. This is especially true for those who intend to take part in adventure sports or hiking expeditions. While there is no need to feel apprehensive about pushing yourself physically during a getaway, there are some steps that need to be taken to prepare for this overexertion. Here are some tips on getting ready for a hiking tour.
1. Get a Head Start
Those who intend to go on a hiking trip during their stay at the Aliya Resort or any other Sigiriya resorts must give themselves enough time to prepare physically and mentally for the adventure. As a rule of thumb, it is prudent to start working out and toning specific muscles at least a month before the departure date as this will give your body and mind enough time to get into a routine. Those who work out several times a week or engage in hiking activities closer to home will be able to manage with less preparation but for others who are not used to much physical activity in their daily lives, a month's preparation will suffice.
2. Build Up Your Cardiovascular Health
During the training period, it is crucial to start by building up your cardiovascular fitness. Those who would rather not sign up for an aerobics class will find that there are many ways to improve your cardio fitness without a conventional workout session. Activities such as speed walking, biking and swimming are great ways to get started. Squats, jumping jacks, hopping and leg raises are ways to engage the cardio muscles at home for apartment-dwellers without frequent access to the outdoors. There is a discipline called high-intensity interval training that's necessary for holidaymakers hoping to tackle big mountain hikes as it delves into both aerobic as well as anaerobic fitness.
3. Lower Body Strength
Strength training should also be a part of your regiment when preparing for a hiking expedition as building up leg strength is a must for hikers of all ages. As the legs will be taking on most of the work during a hiking trip, it is necessary to build the stamina and overall strength of the leg muscles. Some of the best ways to improve leg strength are to do calf raises, squats and lunges while slow stepping on and stepping off exercises on a flight of steps or a platform will also prove beneficial.
4. Toning Back Muscles
Most hikers will need to carry a backpack or a day bag with heavy items including water bottles, emergency medical supplies snacks etc. This is why inexperienced hikers must also work on their back muscles as carrying a heavy load for an extended period of time can cause cramps and strain the back area. Walking up and down a staircase with your backpack strapped onto your back for several minutes a day will help you build back strength while other exercises that can be helpful include planking and push-ups, both of which must be performed with a backpack strapped on.
5. Don't Forget the Core
Your core consists not only of your abdominal and back muscles but also your pelvis as well as other parts of the body that help maintain your balance. Planking, crunches and bridges are exercises that are fantastic for improving your core strength while sitting on an exercise ball when you read or watch television will also be beneficial.
6. Practice Makes Perfect
While it may not be feasible for those living in highly urban areas bereft of woods and other wildernesses, it may help hikers to engage on weekly hikes in their own hometowns before the trip. This will allow them to understand the heat, humidity and how their body responds to the stresses of outdoor activity such as hiking before embarking on a day-long or multi-day hike in an unfamiliar environment.
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