How To Train For Mountain Hiking For Beginners At Home

Many hikers, like me, prefer not to go to the gym or they do not have access to it. So we go for a more self-guided approach to prepare for our mountain hiking adventures.

If you’re like me, you might find gyms to be a bit monotonous and prefer a more adventurous approach to fitness. Luckily you can still get in great shape for mountain hiking at home without ever setting foot in a gym.

One of the great advantages of this self-guided approach is flexibility. You can create a training plan that will suit your schedule and preferences.

If you are a beginner and want to do mountain hiking training at home then you should build cardiovascular strength. For this jumping jacks, high knees, burpees, and jump rope are the best option.

Leg strength is also essential to conquer the steep trails on the mountains. For this bodyweight squats, lunges, wall sits and calf sits would be quite effective exercises for beginners at home.

How To Train For Mountain Hiking For Beginners At Home

Mountain hiking requires several strengths in your body like cardiovascular strength, leg strength, and core strength. So let’s explore one by one and see how you can increase each of them by different exercises.

I have mentioned many exercises for building each strength. You can do 2 sets of each exercise daily or you can also make a day of doing some particular exercises for particular strength.

Cardiovascular Strength

Cardiovascular strength, also known as cardiovascular endurance, is the ability of your heart, lungs, and circulatory system to deliver oxygen to your muscles during prolonged physical activity.

It’s a key component of overall fitness and is crucial for activities like hiking, running, and cycling.

Here are some exercises you can do at home to improve your cardiovascular strength.

Jumping Jacks

This is one of the most basic and easy exercises you can do at home. I like the easiness and effectiveness of this exercise.

• Stand with your feet together and arms by your sides.
• Jump while spreading your legs apart and raising your arms overhead.
• Land with your feet shoulder-width apart and arms back by your sides.
• Continue jumping and repeating the motion for a set duration or number of repetitions.

High Knees

This exercise is best when you don’t have a treadmill or you don’t want to run outside.

• Stand with your feet hip-width apart.
• Lift your right knee as high as possible while bringing your left arm forward.
• Alternate between your right and left knees, as if you’re jogging in place.
• Keep a brisk pace and engage your core while doing this exercise.

Burpees

If you want to build your belly muscles and want to have some packs on your belly then perform this exercise by your heart.

• Start in a standing position.
• Drop into a squat position with your hands on the floor.
• Kick your feet back into a push-up position.
• Immediately return your feet to the squat position.
• Explode up from the squat, jumping as high as you can.
• Land softly and repeat the sequence.

Jump Rope

This exercise will truly analyze your cardiovascular strength. Just do it for 1 mint and you’ll now about your self.

• Hold the jump rope handles in each hand.
• Swing the rope over your head and jump over it with both feet.
• Start with a steady pace and gradually increase your speed as you become more comfortable.

Stair Climbing

This exercise is also effective because it makes you feel like you are hiking in the mountains. If possible also wear your hiking backpack and then so this exercise. You will better result rather than doing it simple.

• Find a set of stairs in your home or use a step platform.
• Step up and down, engaging your leg muscles and cardiovascular system.
• You can vary the pace by going faster or slower to adjust the intensity.

Shadow Boxing

This exercise seems funny and training like a ninja or commando. But this exercise will engage your biceps and chest muscles and will help you a lot In gaining cardiovascular strength

• Stand with your feet shoulder-width apart and make fists with your hands.
• Punch the air with controlled and deliberate movements, incorporating footwork.
• You can follow along with a shadow boxing routine on video for guidance.

Remember to warm up before starting any of these exercises and cool down afterward to prevent injury and promote flexibility.

Start at a pace and duration that is comfortable for you, and gradually increase the intensity and duration of your workouts as your cardiovascular strength improves.

Leg strength Exercises

Here’s a step-by-step guide to a home workout routine for building leg strength, based on my personal experience.

Bodyweight Squats

This exercise purely works on your hamstrings and thigh muscles.

• Stand with your feet shoulder-width apart.
• Keep your chest up, shoulders back, and core engaged.
• Lower your body by bending your knees and pushing your hips back, as if you’re sitting in a chair.
• Go as low as your flexibility allows while keeping your heels on the ground and your back straight.
• Push through your heels to return to the starting position.
• Perform 3 sets of 10-12 reps.

Lunges

Lunges are a good way to make your abs. And if you perform squat thrust in the lunges position then it will help to build your leg muscles.

• Stand with your feet hip-width apart.
• Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
• Keep your back straight and your front knee directly above your ankle.
• Push off your front foot to return to the starting position.
• Alternate legs and perform 3 sets of 10-12 reps per leg.

Wall Sits

Wall sits seem like an easy exercise but it purely works on your thigh muscles.

• Find an empty wall space.
• Lean your back against the wall and slide down until your knees are bent at a 90-degree angle.
• Keep your back against the wall and hold this position for as long as you can.
• Aim to increase your hold time with each workout.
• Perform 3 sets with 30-60 seconds of wall sits.

Calf Raises

This exercise helps you to build calf and chin muscles under your knee.

• Stand with your feet hip-width apart.
• Rise onto your toes, lifting your heels as high as possible.
• Hold for a moment at the top.
• Lower your heels back down, feeling a stretch in your calf muscles.
• Perform 3 sets of 15-20 reps.

Glute Bridges

This exercise is best for your thighs and belly muscles.

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Keep your arms at your sides with palms facing down.
• Lift your hips off the floor by squeezing your glutes and pushing through your heels.
• Hold for a few seconds at the top.
• Lower your hips back down and repeat.
• Perform 3 sets of 12-15 reps.

Step-Ups

• Find a sturdy bench or step.
• Place one foot on the step and push through your heel to lift your body.
• Step back down.
• Alternate legs and perform 3 sets of 10-12 reps per leg.

Core strength

Here are some core-strengthening exercises you can do at home, described in the first person as if you’re guiding yourself through the routine:

Plank

Planks are great for thighs, arms and belly muscles. By doing it with consistency can make your belly full of abs.

• Start by getting into a push-up position with your hands directly under your shoulders.
• Engage your core muscles and make sure your body forms a straight line from head to heels.
• Hold this position for as long as you can, aiming to increase your time gradually.

Leg Raises

• Lie on your back with your arms by your sides.
• Keeping your legs straight, lift them towards the ceiling while engaging your core.
• Lower your legs back down without letting them touch the floor, and then repeat.

Russian Twists

• Sit on the floor with your knees bent and feet flat.
• Lean back slightly, keeping your back straight, and lift your feet off the ground.
• Holding a weight or household object, twist your torso to the right and then to the left, tapping the object on the floor beside your hip with each twist.

Bicycle Crunches

• Lie on your back with your hands behind your head, elbows out to the sides.
• Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg straight.
• Alternate sides in a pedaling motion, engaging your core with each movement.

Superman

• Lie face down on the floor with your arms extended in front of you.
• Simultaneously lift your arms, chest, and legs off the ground, squeezing your lower back and glutes.
• Hold this position for a few seconds and then lower yourself back down.

Side Plank

• Lie on your side with your elbow directly under your shoulder and legs stacked on top of each other.
• Lift your hips off the ground, creating a straight line from head to heels.
• Hold this side plank position, then switch to the other side.

Exercise 30 Minutes A Day

Aiming for at least 30 minutes of exercise on most days of the week is a sensible and achievable goal for improving your physical fitness and overall well-being.

This recommendation aligns with the general guidelines provided by health experts and organizations.

Balanced Approach

Thirty minutes of exercise strikes a balance between getting enough physical activity to improve cardiovascular fitness, build strength, and maintain flexibility without becoming overly time-consuming or exhausting. It’s a manageable goal for most people, even those with busy schedules.

Gradual Progression

Starting with 30 minutes allows you to ease into a workout routine. It’s a reasonable starting point, especially if you haven’t been active for a while. As you become more comfortable and fit, you can gradually increase both the duration and intensity of your workouts.

Personalization

The 30-minute guideline is flexible and can be customized to your preferences and fitness level. You can break it into shorter sessions throughout the day or choose activities you enjoy, such as brisk walking, cycling, swimming, or strength training.

Progressive Overload

As you gain fitness and stamina, it’s essential to challenge your body to continue making improvements.
Gradually increasing both the duration (more than 30 minutes) and the intensity (exercising at a higher effort level) ensures that your workouts remain effective and beneficial.

Conclusion

Aiming for 30 minutes of exercise on most days of the week provides a practical and sustainable approach to improving your fitness and health and will make you the train for a mountain hiking adventure.