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Hiking

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Hiking Exercise Fitness Workout

Hiking Exercise

A Fun Fitness Training Program

Hiking is a fun way to exercise and burn calories – particularly if you’re bored with walking or jogging. Distance, terrain and weather conditions can make a hike challenging, so few hikers worry about speed. Hiking a mile on a trail isn’t the same as walking the same distance on flat ground – we burn far more calories hiking than walking.

How Hiking Helps Weight Loss

We burn more calories by hiking than by walking, since climbing hills or walking on uneven terrain takes more energy. If you carry a pack, the extra pounds in weight helps increase the rate at which we burn fat (as you need extra energy). Hiking works the quadriceps, hamstrings, thighs, hips and butt.

How Many Calories Does Hiking Burn?

30 minutes of hiking burns about 250 calories. [This is based on a 150-pound woman. If you weigh more, you’ll burn extra calories; if you weigh less, you’ll burn fewer calories.]

How Often Should I Hike For Optimum Weight Loss?

Obviously it's much less convenient to hike than to jump on a treadmill. So these hiking recommendations are included mainly for comparitive purposes.

Beginner
20 – 30 minutes of hiking on a trail or beach, 3 times a week

Medium
40 minutes of hiking, 5 days a week – plus one hour at the weekend

Advanced
2-4 hours of longer hikes on rocky terrain

Hiking - How To Start

Practice walking down stairs, to familiarize the joints, quadriceps and knees with the movements used when hiking down hill. Take a backpack with you to the shops and become used to carrying weight on your back. Pay attention to guidebook estimates of how long a trail is, the elevation gained and the distances involved. Generally allow one hour for every 1.5 miles of trail, plus 30 minutes for each 1,000 feet ascended.

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