Any hike, even if you go not far and for a short time, requires good preparation so that your trip is safe and you remember it with pleasure. In addition to comfortable clothes and shoes, the necessary equipment, you will also need good physical fitness. It is needed not only in order not to get tired and not overworked, but also to avoid injuries and sprains.
When planning a hiking trip, especially one that will take place in extreme conditions, soberly assess your physical fitness. If you are not sure if she is good enough, you need to prepare physically for the hike and start training at least two to three weeks before it. Be sure to include jogging and squats in your training program. When you are going on a cycling trip, your bike will be the main sports equipment during your preparatory workouts.
As you run, you develop and improve your breathing, you will need it for long climbs on steep slopes. Running also strengthens the ankle muscles, which are subject to increased stress and strain when walking on rough terrain with a heavy backpack on their back. In addition, running allows you to strengthen many other muscle groups that will be involved in hiking: the lumbar girdle, abs, legs. But running distances should not be short - ideally, you need to run several kilometers per day to develop endurance.
Squat exercises are even more beneficial. At the same time, it is advisable to perform them with a load - a belt with weights or the same backpack, in which you need to put something heavy. Do squats 30-40 times two to three times a day. With such an intensive preparation, even a week will be enough for the muscles to get used to the load and there was no soreness - painful sensations that arise after unusual aerobic exercise.
And skip the elevators if you plan on hiking. You can purposefully climb the 12-16 floor several times a day during the week. This is a great workout that will help you withstand all the physical activity with honor on any hike. And in order to develop the ability to maintain balance, which will also not be superfluous, walk on curbs more often.
You can also run and squat when preparing for a bike trip, but most of the training should be done on the bike. Go on a trip every day, increasing mileage and loads. Make "ascents" on steep ascents, ride on rugged, hilly terrain.
