Forum: outdoors.stackexchange.com
Tags: <hiking><exercises>
Title: What exercises are recommended to build strength for hiking?
Question: I've not had much opportunity to go hiking for any decent distance recently and I feel the next time I do my body will probably complain a lot. However, I've access to a gym with a lot of equipment so what exercises and equipment should I be using regularly to ensure my first hike back is lacking in pain?

Answers:
sents: text: There’s no better hiking excercise than hiking :)
text: Seriously, if you can walk to work, with your dog, to the shop, do it.
text: Regularly.
text: If you have some time during the weekend, go out for a few kilometers.
text: Running is also fun, and depending on the weather where you live, you could easily run through the whole year.
text: Running will build up some strength in your feet and prepare your whole body to take the load, especially the heart and the lungs.
text: Swimming works like that, too.
text: I’d certainly take any “natural” activity rather than stay in the gym (but that’s
text: just my opinion, of course).
answer_details: author: outdoors.stackexchange.com/users/103/zoul
score: 12
sents: text: Train by hiking, start small, do it every week.
text: After my injury, when I could not hike, I started by hiking less than a mile, but I did it every week.
text: Even only once a week, this will help.
text: Pick a trail that's a length just a little hard for you.
text: This is best if you have a nearby park with lots of interlocking trails.
text: Interlocking is good because you can mix and match the path to increase distance.
text: Increase distance before you increase weight.
text: I would not recommend adding weight until you can hike 5 miles comfortably.
text: Once you get to 5 miles, start carrying an empty pack.
text: Next add your layer clothes (maybe it's cool enough for a jacket, but not needed when you warm up)
text: Next add just a water bladder for drinking.
text: To the extent that you can, I recommend packing things you will actually hike with.
text: One, the weight is more representative, and two, the weight is going to be dispersed more realistically for actual hiking.
text: If you train with other things in your pack just for weight you are more likely to train for a pack that's off balance.
text: Buy and learn how to use hiking poles.
text: They really do help, even starting out.
text: If at all possible, exercise doing something you like, or in a place you like.
text: If training is just misery you go through to learn to hike
text: , you're less likely to train (and hike).
text: Pick the day, time, and place that you are least likely to skip every week.
text: Pick someone to go with you who will encourage you to never miss a hike.
text: If you seriously overweight, I would suggest first shedding the pounds by taking up swimming.
text: This will greatly reduce the strain on your knees.
answer_details: author: outdoors.stackexchange.com/users/127/Russell Steen
score: 9
sents: text: As others have mentioned, the best exercise you can get is simply hiking.
text: To train for weight, it's recommended to fill the backpack with water or sand that can be thrown out at the top to prevent knee injuries.
text: If you live in the flatlands like I do, there's not much elevation changes.
text: The closest in the gym is to use an incline treadmill or a stepmill.
text: I've even filled up a bag with weights to use on the stepmill.
text: As for specific weightlifting exercises, hiking requires a lot of lower body strength and endurance.
text: Various squats and deadlifts can help strengthen your quads, hamstrings, glutes, and back.
text: General cardio (running, biking, or swimming) is always helpful since it'll build endurance, and if you can shave some pounds off your body, that's less weight
text: you have to carry.
text: Alpine Ascents has a training program to prepare for Denali, which, while a little bit overboard for hiking, still shares the same concepts.
text: Body Results also has provides some mountaineering training DVDs which also share similar concepts.
answer_details: author: outdoors.stackexchange.com/users/39/Reverend Gonzo
score: 3
sents: text: Like others have said, the best training to hike is hiking.
text: If you are concerned about being able to climb large vertical distances (mountains?), try climbing stairs.
text: I don't mean the stair-climber at the gym (although it does help), but put on a pack with weight and find a tall building.
text: Clear this with any security the building may have (or management/owner), and climb the fire stairs for a half hour.
text: Once your body starts to acclimate to the challenge, increase the time that you climb the stairs.
answer_details: author: outdoors.stackexchange.com/users/9/Pulsehead
score: 3
sents: text: It all depends on how far you want to hike!
text: Its probably good to do stretching before any exercise such as hiking or running!
text: Lunges and squats may also help as well.
text: Although you may look a bit silly in the gym, you could carry a backpack on a treadmill and use it on an incline to strengthen your legs.
text: I would also considering doing short burst of jogging as well to get your endurance levels up.
answer_details: author: outdoors.stackexchange.com/users/122/Aim Kai
score: 2

Summary of the answers:
There’s no better hiking excercise than hiking :). Start small and do it every week
Hiking is the best exercise, you can start small.