Are you thinking of taking up hiking? Hiking is an activity that is both challenging and gives you a chance to commune with nature. Before you start out on long hikes you need to know your limitations and be physically fit. Not only do you need strong legs but you also need a strong core since hiking involves many muscle groups. Along with strong muscles you also need a better than average cardiovascular system to keep up your stamina. Here are some suggested exercises to get you into shape. They specifically target muscle groups and areas that are most used for hiking.



Before working your muscles make sure you stretch first to loosen up your major muscle groups; this will prevent straining a muscle and decrease post workout aches. Also warm up for about 5 to ten minutes beforehand. Slow jogging in place or biking is a great way to get your blood pumping. Don't over exert yourself since you'll need to save your energy for the workout.

Since your legs will be doing most of the work while you're hiking you should start by focusing on your lower body. Squats are an easy exercise and they can be done with or without weights. Place your feet shoulder width apart, extend your arms and slowly squat down until your thighs are parallel to the floor. Now slowly return to a standing position. Start off slow with about 10 squats per day and slowly increase.

Your back muscles should also be a focus since it is part of your core from which your limbs use for strength. A good exercise that can be done at home is overhand and underhand pull-ups with a bar. This will also build up muscles in your arms which is useful for pulling yourself up steep grades.

Another large part of your core is your abdominal muscles. Sit-ups are a great place to start and once they become less challenging try crunches. Lay on your back, place your hands behind your head and bend your knees so your shins are parallel to the floor. Now using your abdominals lift your chin towards the ceiling while bringing your knees towards your head. Return to the starting position and do between 15 and 20. Do this exercise three to four times and increase the number of crunches as they become less challenging.

Using weight machines will greatly increase your strength and prepare you for more rigorous hikes. Consider joining a gym or buying some simple weights for your workout regiment. You can go out for vacation and holidays celebration.

Once you've strengthened your body you'll be ready to take on hiking and will soon be able to hike with the pros.