Jonathan Frank, MD


Jun 10, 2023

Tying shoe
With the warming of the weather and the lengthening of the days, many people start to think about hiking and hiking in the mountains during the summer months. But before you lace up your boots and head out into the wild, it's important to make sure you're

Preconditioning is the process of gradually increasing your physical activity weeks and months before you go for a walk. This helps prevent injuries and makes hiking more enjoyable.


Some tips to get you started: 


1. Start slow: If you haven't worked out all winter, don't try to do a high-intensity exercise right away. Instead, start with short, easy walks and gradually increase the distance and difficulty over time. 


2. Mix it up: Don't just focus on walking. Combine other forms of exercise, such as strength training and cardio, to improve overall health and prevent muscle loss. 


3. Hope: Exercise at least three to four times a week and try to stick to a regular schedule. This will help your body better adapt to the increased level of activity. 


4. Listen to your body: If you feel pain or discomfort during exercise, don't force it. Take time to give your body time to heal. 


In addition to pre-treatment, it is important to provide training tailored to the needs of the journey. Here are some exercises and tips that can help: 


1. Cardiovascular Endurance: Walking requires prolonged exertion, so cardiovascular improvement is important. Activities such as running, cycling, and swimming can help increase your strength. 


2. Strength training: Walking requires a lot of strength, especially in the legs and abdomen. Exercises such as squats, lunges, and planks can help build needed strength. 


3. Balance and stability: Hiking often involves uneven terrain, so it's important to maintain balance and balance. Exercises such as single-legged squats and bench presses can help develop these skills. 


4. Mental preparation: Finally, do not forget the importance of mental preparation. Traveling can be physically and mentally demanding, so it's important to develop a positive mindset and attitude. Visualization of ideas and thoughts will help with this. 


By taking the time to prepare and train for the summer hike, you can help make the trail safe and enjoyable. Start planning your workouts now and get ready to hit the hills!