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Hiking Conditioning Programs

July 29, 2008  |  Difficulty: Easy

Let’s say that you are generally out of shape. You would love to jump on the exercise bandwagon and try to change your outlook on health. For beginners who just want a conditioning program, this is undoubtedly feasible. With the right amount of effort and conditioning – you will be a professional in no time.

The most important plan to start with is a basic program. Basic hiking conditioning programs are specifically designed for people who have just started out, this will begin rather slowly. It is important to increase your level of stamina, but not overdo it. For this reason, most would recommend that you start out with 20 minutes or so of cardio for 3-4 days every week.

Listed below is a mock exercise plan for week 1:

Sun Mon Tue Wed Thu Fri  Sat
 15-20 min cardio  15-20 min cardio  15-20 min cardio  15-20 min cardio

Though this seems like quite a short workout, you absolutely have to begin at a slow pace. For those who are just beginning to get into a routine, it will allow them to progressively advance. After all, in today’s fast paced world, it can be difficult to find balance and enough time to attempt this. Once you have mastered an hour of cardio per week, you should increase each day by 10 minutes. If you are excited to increase it by higher increments, you may end up suffering from injury. Often time’s our bodies cannot recover fast enough, leaving our joints in a weaker state.

Looking for additional strengthening exercises to include in your workout? It is vital that you perform this routine after cardio, as your body will already be warmed up and ready to go. Generally lasting 15 minutes or so, this circuit routine will get you looking great within weeks.

Sample Circuit Routine:

  1. Dips (preferable on bench) until exhaustion.
  2. Pushups (can be ¾ or full)
  3. 15-25 Step-ups per leg(stairs is a great option)
  4. 15-25 Bicep curls per arm
  5. 15-25 Shoulder shrugs
  6. 15-25 calf raises per leg
  7. 50-100+ Abs crunches (preferably on the ball)
  8. 15-25 Back extensions

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