Training from Home for the Future Hike

In an attempt to stop the spread of the coronavirus (COVID-19), many people are choosing to avoid public spaces.

Public transport, shopping malls, concerts, and the gym.

But if you are training for an upcoming heart-pumping adventure—and you have made the smart choice to stay away from your local gym—this does not mean your training and fitness regimen must suffer!

It is time to get creative to substitute common gym exercises and workout routines for options that can be done at home and away from the public.

So today, I want to explore a few of these alternatives.

Table of contents

At Home Strength Training for Hikers
At Home Cardio Training
Getting Personalised Support
Health and Fitness Articles

At Home Strength Training for Hikers

Strength training for hikers is amazing. And, for several reasons, many hikers prefer to get in their strength training at the gym. But this presents an issue: when hikers avoid the gym, they typically end up completing a series of highly repetitive movements…

Endless squats and lunges.

Though they can do some good, it is not the most efficient way to work those targeted muscles needed for an out-of-doors hiking excursion. So rather than taking this common approach, you want to ensure you maintain some type of structure to your strength training program while continuing to challenge your body with a heavy enough load.

With this in mind, try the following substitutes for common gym exercises:

• Trade in the barbells and dumbbells for loaded pack exercises (e.g. load your backpack with your gear and complete a series of squats, lunges, and step ups).
• Swap double-legged exercises like leg presses for single leg, bodyweight workouts (e.g. single leg deadlift, step downs, and pistol squats).
• Switch out machines for bodyweight exercises (e.g. swap chest press for push ups and leg extensions for a wall sit).

Riding a bike is a great way to train for the trail. If you regularly use your gym’s stationary bike, elliptical, or rower, getting a bike to ride outdoors makes for an ideal substitute. And if you do not own your own set of wheels, no need to fork out hundreds (or thousands!) of dollars on a fancy road bike. Save your money and do your research. Look online or at a local second-hand store to purchase something inexpensive and take to the streets (or hills if you have them).

Choose from two cycling approaches:

1. Long, slow cycle: With your helmet, hop on your bike and start pedalling at a relatively easy pace, for a long duration of time.
2. Intervals: Find a flat track or a hill with a slight incline and complete quick bursts of high speeds for 1-3 minutes, alternating with a recovery period at a slower pace for the same duration. Repeat.

*If the weather happens to be less than ideal, you might consider picking up a second hand, stationary bike instead.

Getting Personalised Support

Hopefully, you have enough ideas to continue to meet your fitness goals for that pending adventure.

However, if you are still feeling a bit lost, or you would like additional personalised and comprehensive advice, it might be time to reach out to a professional.

A professional can tailor a specific exercise program toward your personal needs, your goals, your training history, and your exercise preferences, ensuring you are getting the most out of your training with the time you have.

If you need help, send me a message on my website and I am more than happy to discuss putting together a personalised home training program for you, to keep your training moving forward until it is safe to return to the gym and those public venues.

Don’t be shy, I train hikers, backpackers, and mountaineers for a living, and I love what I do!