Get Ready to Hike

Get in shape to hike

Get ready to hike…

Following the exercise schedule listed below made a HUGE difference in my fitness last year, and my ability to hike. Before I started this program I found that I could go on a pretty strenuous hike and complete it, but the next day I would be sore and need a couple of days to recover. Plus, I was huffing and puffing going up hills which is always uncomfortable.

I didn’t start at the levels listed below. I built up to them over 3 months. I had a moderate level of fitness going into it. For example, I was jogging at least 20 minutes a few times a week and doing 10 flights of stairs a couple of times a week. I simply added a little more time every few weeks, and when I was ready I did this…

  • Monday – off 
  • Tuesday – 30 – 45 minute jog 
  • Wednesday – Full body 15 – 20 minute full body Sworkit, or weights. 10 to 20 flights of stairs
  • Thursday – 30 – 45 minute jog, or 45 to 60 minute stationary bike. Bike intervals – full speed for 1 minute every 5 minutes 
  • Friday – Full body 15 – 20 minute Sworkit, or weights. 3 sets of 10 to 20 flights of stairs
  • Saturday – 45 – 90 minute jog, or 45 to 60 minute stationary bike. Bike intervals – full speed for 1 minute every 5 minutes 
  • Sunday – 45 – 90 minute jog, or 45 to 90 minute stationary bike. Bike intervals – full speed for 1 minute every 5 minutes, OR weather permitting hike (Yes, I am a fair weather hiker – don’t hate me).

Tools and Plans

Sworkit is an awesome workout app! I use it more than weights these days. I do the Full Body workout which is a little like circuit training and is sure to get you breathing hard. The nice thing about the app is you can add time as your fitness level improves. If you haven’t been exercising, I don’t recommend you start at 15-20 minutes. Just start with 5 minutes and then build up. Try it – you’ll see what I mean! There are also Yoga, Cardio and Stretching videos available.

For weights I found this workout plan on Outside Magazine and it was a huge help too. I was really surprised how much of a difference a little strength training made. You can start this weight program no matter what your fitness level is. It is designed to get more strenuous and difficult as your fitness level improves.

~ Rod

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