Hiking is not only a very good resistance training, but it also combines sports activity with unforgettable experiences in nature. Know all the important things about hiking with many tips and recommendations so that you start practicing it without hesitation.
The body of the human being is made to walk: originally, our ancestors took daily walks and they were common: they hunted or moved to another place. Over time, our mobility behavior fundamentally changed with the invention of means of transport such as ships, the railroad, and the automobile. This limited our physical movement.
After all, we have rediscovered hiking, as a deliberately planned nature experience for us.
What do you need to go hiking
· Functional clothing: although jeans and t-shirt do too, clothing made of functional materials is much more comfortable and also more useful for hiking: sweat is carried quickly and does not cool as quickly, which is very important in the Montana.
· Cap or Headband: Even in summer it can be very cold and windy in the mountains. Therefore, at least a thin cap or headband should always be part of the hiking gear when hiking.
· Hiking boots: it is especially important to wear suitable hiking boots. Whether mid-height or above the ankle, hiking boots have a solid, well-profiled sole, offer more grip when walking than normal sneakers, and often have details such as a toe guard, which can protect feet from injury.
· Backpack - The further you walk, the more important a lightweight, well-padded backpack will be. It should be adjustable, have a wide, soft hip belt, possibly a chest strap, so that the weight is well distributed.
· Poles: Hiking poles are also part of the equipment. They give more grip on the ground and relieve the knees. Practical are the so-called telescopic poles, which can be put together and stored on the side of the backpack when you don't need them.
How to do it properly
The correct technique is to walk on wide, well-paved roads if possible, in order to avoid foot injuries when stepping on uneven terrain. But if it gets steeper and there are stones in the way, you must set your steps consciously and concentrated.
In the case of sloping paths on one side, you should always turn towards the mountainside, use lanyards or existing handrails. On some routes, poles are helpful and provide greater security and strength. It is better not to walk alone, so that you always have someone by your side who can help you if necessary.
Who is hiking suitable for?
It is not for nothing that hiking is a popular sport, as anyone can do it. Hiking for beginners is as useful as for experienced ones. However, it is always advisable to consult a doctor who assesses current health and training before starting regular hiking excursions. This is especially true for people with pre-existing conditions.
Benefits of hiking
Hiking is especially suitable as a sport for the following diseases and health conditions.
Obesity
The fact that hiking improves health and well-being is proven by numerous studies. Hiking is especially suitable for overweight people, because it is very easy to dose in intensity and protects the joints on even trails. If you go further downhill or uphill, it also strengthens your leg and glute muscles.
Beginners can use walking poles to ease the joints and feel more confident. For those who are severely overweight, short runs of 30 minutes to an hour are enough to improve the condition and start the fat burning process. Increase the load slowly and steadily and combine hiking with a healthy diet, then you will surely succeed.
Hypertension
A moderate, regular walk can help lower high blood pressure. That led to numerous studies. " Research results suggest that hiking can achieve very positive effects," As examples, mention the positive effects of walking on the inner walls of blood vessels and increased formation of additional blood vessels.
Also, to prevent heart disease, walks are suitable. If you walk more than four hours a week, your risk of heart disease decreases significantly, depending on the result. However, patients with heart problems should not exceed 1500 meters in height, because the air is thinner, blood pressure rises and this tension can be too exhausting.
Mental illness
Hiking can prevent and alleviate mental illness, especially when it is related to stress and depression. A 90-minute walk in nature lowered the risk of mental illness in a study. As a possible reason, researchers suggested that the combination of regular exercise and the natural perception of walking is good for our minds.
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