Getting Fit For Tramping/Hiking

We all know that tramping is the best way to get fit for tramping, but this only works if you're going regularly.  What if you struggle to find the time to go tramping but would like to be fit enough to enjoy it when you do get the chance.  You need a way to get fit without going far from home and without spending to much time.  Luckily there are plenty of things you can do to help.

Walking 

If your fitness levels are low at the moment walking is the ideal way to get your body into the swing of things.  Starting off on flat ground is fine but eventually you'll want to make it more like and work your way up to longer walks including some hills if you can. 

Stairs/Hill Training 

Try to find some stairs and hills to train on near your house. If there aren't a lot of hills you can do some repeats to get a better workout.

Running 

If walking isn't providing you with the challenge you need running is a great way to increase the difficulty.  I've found that running does wonders for my aerobic fitness and also gets the ankles and knees in good shape for tramping. 

Go Tramping Often 

There may be a small area of bush or a large hill close to home that makes a good training ground when you don't have the time to go further afield.  Pick a route and try to do it a little faster each time you go.

Strength Exercises 

You can do a lot to increase your fitness without even leaving the house or having to buy any special equipment.  Try some of these:

• Calf Raises - strengthen the calves.
  
• Squats - strengthen the glutes, hamstrings and quadriceps.
• Reverse Lunges - strengthen the glutes and quads.
• Bridge - Strengthen the abs.

Yoga 

Yoga is a really good way to increase flexibility and make sure you're targetting all the different muscles.  Some of the poses are particularly good for strengthening the ankles and improving balance.  Yoga can be done at home but at first it's good to go to classes so you can learn how to do it properly.  Make sure some of the classes you go to are small enough that the instructor can give each person a bit of advice specific to them.

Desk Jobs

The trampers worst enemy, people with desk jobs are the ones who tend to struggle the most with fitness for hiking.  This is because the legs aren't even accustomed to supporting the full weight of the body, let alone moving around on steep, uneven terrain while carrying a backpack.  So it's very important that the exercise you do puts weight on your feet, so while cycling and swimming might be good for your aerobic fitness and increase your strength in some muscles you won't be working the muscles that support you in a full upright walking/standing position.

Losing Weight 

If you're overweight it will make tramping more difficult, especially when going up or down hill.  So you'll need a way to lose some weight.