How to Get in Shape for Backpacking

Backpacking should not be a spur of the moment sport. For your own safety, and the safety of your fellow backpackers, you should make sure to more than adequately prepare for any significant hike. The often unpredictable nature of hiking can suddenly throw you into unexpected situations - so you should not only plan accordingly, but train appropriately.

Instructions

1. Assess your physical fitness. As before any exercise program, get a check-up, and learn as much as you can about your own health, to minimize complications during backpacking.

2. Begin a regular and consistent exercise program. In addition to free weights, incorporate a wide variety of exercise, especially biking, swimming, and of course, walking. Machines - rowing machines, stationary bikes, Nordic Track, etc. - also work. Do not focus excessively on your legs - train your whole body, especially your back, core, and arms.

3. Practice. Load your pack about five pounds heavier than you would carry on a real hike, and walk about your neighborhood for a few miles. When you are ready, embark on a few, easy day hikes with a loaded backpack, and slowly increase them in length and difficulty.

4. Train accordingly prior to each hike. Several weeks before your hike, go on training hikes - four or five days a week - on similar terrain, with a loaded backpack, plus ten extra pounds. Continue with your normal exercise routine at the same time.

5. Stay in shape during the off-season. Indoor exercise machines work brilliantly for this - a simple treadmill can do wonders to maintain your physical fitness. Make sure to perform regular leg, back and neck stretches. And, if you can, continue hiking throughout the year.

Tips & Warnings

• Make sure to use a backpack that fits. An ill-fitting backpack can seriously impede not just the enjoyment of a hike, but can also strain your muscles unnecessarily.

• Don't injure yourself by incorrectly lifting a heavy pack - most often, these means jerking your pack off the ground and swinging it onto your back. Familiarize yourself, instead, with the several safe methods for donning a backpack.