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5 Essential Hiking Tips for Beginners

5 Essential Hiking Tips for Beginners

Most of us need to exercise more, but we balk at the idea of paying for a gym membership, or get bored when stuck on a treadmill. If you are that kind of person, you may think that hiking is a better idea. Hiking lets you get some fresh air and explore the beauties of nature; you can go on all sorts of varied routes instead of the same exercises day after day, and it is fantastic exercise.

But hiking in the great outdoors is a much different experience from a stroll in the park, and a hiking beginner has to prepare thoroughly before setting out. Here are some crucial tips for any hiking beginner hiker to both to enjoy themselves and be safe.

1. Know Your Limits

The very first time I went hiking, I chose to follow along with my sister, who had been hiking in the mountains for years. While it was a great experience and the mountains were beautiful, I was completely unprepared for the challenge, and ran out of breath and energy way before she did.

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Hiking can be harder than it looks, and time spent in the gym or jogging on a paved sidewalk will not make you accustomed to walking up a steep dirt path, or navigating through branches. If you are a beginning hiker, look for beginner’s trails regardless of your physical condition and then work your way up. It is better to start with something too easy than push too hard and risk either injury ,or turning yourself off to hiking.

2. Avoid Hiking Alone

My first experience with hiking alongside my sister was a tough one, and I very well may have stopped early had I been by myself. But I kept up at it because I did not want to disappoint her.

Hiking alongside a companion like I did is crucial for a variety of reasons. There is the motivation factor, as noted above, and hiking alongside someone more experienced can teach you a lot. But the most important reason is safety. Traveling in a group will help deter wild animals and ensure that one of you can get help or perform first aid if the other gets injured. This is one of the key hiking safety tips all beginners should pay heed to.

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If you are having trouble finding someone to hike with, do not hesitate to ask on Facebook, or check out regional outdoors groups. The Outbound Collective has a good list of places where you can look to find a hiking partner.

3. Know the Ten Essential Supplies, But Don’t Overpack

Any hiking guide will talk about the Ten Essentials that you have to bring when going hiking. It does not matter whether you are simply taking a short two to three-hour hike, or are going to camp out overnight. You need food and water, a map and compass to help navigate the area, an emergency shelter, and a fire starter in case you have to stay out overnight, and so on.

But there are also things that you do not need to bring when going on a hike. While some first aid is essential, you do not need some massive pack containing medicines and splints, or a billion things that you don’t really know how to use anyway. Outside of the Ten Essentials, ask yourself if you are really going to need something on your hike, and don’t bring it if the answer is “maybe.”

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4. Check the Forecast

Bad weather can be an inconvenience at best and dangerous at worst. Rain and snow makes trails more slippery and streams harder to cross, lightning can be dangerous if you are stuck in a high place, and heat and cold have a way of sneaking up on you.

Always check the forecast at a website like NOAA.gov the night before you are planning a hike, as well as right before you leave, and learn to check the skies for things like approaching storm clouds. You do not have to necessarily turn back if there is just a light shower, or even a storm, but always prepare in advance.

5. Tell Someone Before You Leave

No matter how much you prepare before a hike, things can go wrong. There are plenty of stories out there about experienced hikers who make a few wrong decisions and find themselves lost or in deep trouble. Satellites and cell phones can sometimes help you get in touch with rescuers, but the most reliable method is to let a friend know in advance that you are hiking, and tell them to call the authorities if you are not back by a certain time.

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Do give some leeway. If you think you will be hiking for three hours, then tell your friend to call if you are not back in six hours. This will give you a cushion if things go a little wrong or if you just want to stop and enjoy the scenery for a while.

Featured photo credit: Joel Kamer via flickr.com

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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