- Biking is a great exercise and helps get you ready for hiking by strengthening your quadriceps, which keeps pressure off your knees. Adjusting the resistance and gears while biking can increase your endurance and strength, and help prepare you for longer hikes. Because biking and hiking involve similar muscles, this exercise simulates walking trails and prepares your legs for the rigors of hiking.
- If you are in good shape, you may be prepared to take on easy terrain, but exercising helps get you ready for more difficult and longer hikes. To prepare for a longer hike, load a backpack equal to the amount of supplies you intend on carrying with you. Walk for a couple of miles around your neighborhood and determine whether it is going to be to a suitable weight or not. As you begin to build endurance, take longer walks and challenge yourself with hills in the area. By loading up your backpack, you are preparing your body for the difficulties it may face while hiking, and help you determine the proper weight to carry with you.
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Before embarking on your hike, engage in a stretching routine that can help you reduce muscle tension, and allow more flexible movement in your knees and legs. Stretching is a necessary exercise that help prevents soreness and injury while on the trail. The following are stretches that improve flexibility and circulation in and around the knee.
Take a wide stance and bend your knees. Don't arch your back, but keep it straight as you place your hands flat on the ground. Keeping your hands in the same place, begin shifting your body's weight from the left leg and then to the right.
Standing on your right leg, bend your knee, and bring your left heel to your buttocks. Take hold of your left foot, and feel the stretch in your quadriceps. If you need to keep your balance, you can use your right hand to hold onto the wall or an object near you. Hold for 30 seconds and repeat with the opposite leg.
