How to Hike With a Backpack to Lose Weight
According to the American Council on Exercise (ACE), hiking serves as a cardiovascular exercise, which will help you lose weight if performed regularly. Although hiking itself is a good workout, you can increase the intensity by carrying a weighted backpack. Hiking with a backpack forces your muscles to move more weight, increasing the amount of fat you burn. Before hiking with a backpack, however, it is important to prepare for the workout to follow.
Instructions
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Fill several water bottles with cold water and place them in your backpack. The water bottles will provide extra weight to work your muscles. As you hike, stay hydrated, stopping for water every 15 to 20 minutes. The more water you drink, the lighter your backpack will become over your hike, providing a gradual decline in intensity.
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Start with a short hike and take breaks when necessary. Bring a healthy snack, such as a granola bar, to keep your body energized. Hiking burns high amounts of energy, so when you feel hungry, stop and have a snack.
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Continue hiking regularly with the water bottles in your backpack, increasing the length of the hikes. When you feel ready to increase the intensity, add a 10-lb. weight disc in the bottom of your backpack. Increase the weight as necessary to continue challenging yourself with each hike. As you increase weight and continue hiking, you will notice your muscles strengthen and you will begin to drop weight.
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Tips & Warnings
According to Pat Manocchia, author of "Anatomy of Exercise," you should eat healthy and avoid fatty foods while you are trying to lose weight with any workout program.
Always consult with your physician before beginning a new exercise routine.
References
- Photo Credit hiking with friend image by sarssa from Fotolia.com
