How To Prepare For A Hike?

Walking is an exercise open to anyone who is physically healthy and has no joint problems.

Among aerobic exercises, walking is, without a doubt, the modality that brings together the greatest number of qualities, in addition to being the safest from the cardiovascular and orthopedic point of view.

Walking is a surprisingly effective way to lose weight and tone your body.

Walking is a free physical activity that can be performed almost anywhere. Be it on the street, in the parks, on the beach, in the countryside, on athletic tracks, gyms, or in the inner area of large condominiums; really any place is for a good walk. Go to hikemag.com site for more information.

Benefits

* Improves circulation and heart activity, decreasing heart problems.

* Reduces localized fats.

* Fights bad cholesterol, increases bone density.

* It favors the control of diseases such as diabetes and hypertension.

* It eases postural and articular imbalances.

* Strengthens the immune, nervous and respiratory systems.

* It provides physical and emotional well-being.

Care

The decision to walk or practice any physical activity must be accompanied by some precautions, in order to preserve health and obtain the maximum results that can be achieved:

* Wear comfortable clothes.

* Stretch before and after the hikes.

* Walk on flat surfaces or with gentle slopes and slopes.

* Keep the torso straight.

* Keep shoulders and neck relaxed.

* Keep your hips, knees and feet aligned.

* Breathe deeply.

* Start the stride with the heel, then support the sole of the foot and finally the toes.

* Boost the body forward, using the glutes and muscles at the back of the legs.

* Wear appropriate walking shoes, with flexible sole and cushioning system.

* Hydrate your body by drinking water before, during and after exercise.

* If possible, keep a fixed schedule for the walks. The body adapts better.

* Always avoid extreme temperatures.

* Walk regularly 5 to 6 times a week.

* At any sign of pain, cramping, shortness of breath or extreme tiredness, stop walking immediately.

Heating

The warm-up, which must be performed before and after the walk, basically consists of stretching and muscle resistance exercises.

Some exercises that should be performed while warming up, standing, always to one side and to the other, when appropriate:

* Hold one foot against the butt, lengthening the front of the thigh.

* Bring your torso forward, as if you were going to lay your hands on the floor, stretching the back of your thighs, legs and spine.

* Extend your arms forward by interlacing your fingers and curving your back.

* Put your arms behind your body, crossing your fingers and stretching your chest.

* Pull the neck by stretching it to one side and the other.

* Rotate your head to one side and then to the other side.

* Raise the arm up and to the side, in order to stretch the side of the body.

* Pull one arm back, holding it by the elbow, in order to stretch the triceps.

* Pass one arm in front of the body and, with the hand of the other arm, pull the elbow and arm, in order to stretch the shoulder.

Walk Duration

The duration of the walk can vary from 30 to 60 minutes, not considering the warm-up and the cooling-down phase.

When walking, the stride should not be intense and intolerable, or so light that it does not stimulate breathing. The ideal intensity is that which allows you to have a conversation without shortness of breath and without discomfort.

Heart Rate

The ideal heart rate for a walk should be calculated using the formula: 220 - age = total heart rate (100%).

Always respect the limits of your body, the ideal is to use a pulse meter or frequency meter to control your heart rate. Physical activity should be performed over a long period and the pace of walking, increasing according to the progress of physical endurance.

If you are a beginner, keep your heart rate between 60% and 75% of your maximum heart rate, but if you are already in good physical condition you can work with 60% and 90% of your maximum heart rate.

Recommendations

Before beginning any physical activity, a medical evaluation is necessary to rule out possible health risks. The ideal, in addition to the conventional clinical examination, is the performance of an effort electrocardiogram to assess cardiovascular conditions, the level of exercise tolerance and the electrocardiographic response to exercise.