Hiking & Trekking: How can you prepare your body for the summer season?

The arrival of summer is an invitation to explore nature and set off on adventures in the mountains and forests. Whether you're a fan of leisurely hikes or a demanding trekking enthusiast, it's essential to prepare your body to take full advantage of the summer season. Here are our tips for optimizing your physical fitness and preventing injury.

IMPROVE YOUR PHYSICAL CONDITION

Strengthen cardiovascular endurance

Hiking and trekking place intense demands on the cardiovascular system. To improve your endurance, try aerobic activities such as running, cycling or swimming. Incorporate brisk walking outings to accustom your body to prolonged effort. Gradually increase the duration and intensity of your exercises.

Muscle your lower body

Legs and joints are put to the test when hiking. To prevent muscle fatigue and soreness, strengthen your quadriceps, hamstrings and calves with exercises such as squats, lunges and tiptoe raises. Train your stability with proprioception exercises, especially on an unstable surface. Practice going up and down stairs to simulate variations in terrain.

Sheathing and back exercises

Good core support is essential for carrying a backpack without pain. Do static and dynamic sheathing exercises (plank, lateral sheathing, mountain climbers). Strengthen your back with exercises such as rowing or light deadlifts. Improve your posture with targeted stretching.

Improve flexibility and mobility

Good flexibility helps limit muscle tension and avoid injury. Incorporate gentle stretching after every workout. Practice yoga or Pilates to improve your range of motion. Pay particular attention to your hips, knees and ankles.

Which exercises are best for training?

• Brisk walking and hiking on hilly terrain: These activities strengthen muscles and improve endurance. Train with a loaded rucksack to get used to the weight you'll be carrying on the trek.
• Muscle strengthening: Work your legs, back and abs in particular by incorporating squats, lunges and sheathing into your program.
• Stretching: Focus on targeted exercises to soften calves, thighs and back, reducing the risk of injury.
• Endurance activities: Cycling, swimming or jogging will improve your cardiovascular capacity and help you cope with prolonged exertion.

When should you start training before a trek?

Ideally, start your physical preparation at least two to three months before departure, gradually increasing the intensity and duration of your sessions. Adjust your program according to your physical condition and the demands of the trek. For a plan tailored to your needs, seek professional advice.

Adopt an appropriate diet and hydration regime

Diet plays a crucial role in your performance. Eat complex carbohydrates for sustained energy. Increase your protein intake to strengthen your muscles. Hydrate regularly, before, during and after exercise.

THE IMPORTANCE OF EQUIPMENT

Test your equipment before you set off

Fitness isn't everything! The right equipment can prevent many problems. Wear your hiking boots several times before setting off. Adjust your backpack with a progressive load. Test your walking poles and clothing to ensure optimum comfort.

Which backpack to choose for a trek?

Choosing the right backpack is essential to the success of your trek. It must be adapted to the duration and conditions of your trek, with sufficient capacity to carry all your gear. Opt for a comfortable, well-fitting model, with an efficient carrying system and ergonomic shoulder straps, to avoid back pain and facilitate your progress. To find out more, read the following article: How to choose the right hiking backpack?

What clothing and footwear should I choose for a mountain trek?

• Technical clothing: Choose fast-drying, breathable clothing to keep out moisture and maintain a stable body temperature.
• Three-layer technique: A first layer to wick away perspiration, a second insulating layer to keep you warm, and a third waterproof and windproof layer to protect you from the elements.
• Spare clothing: Remember to bring spare socks to prevent blisters and chafing.
• Accessories: Gloves, hat, neck warmer and sunglasses are essential to protect you from the cold and UV rays.
• Footwear: Choose comfortable, waterproof hiking boots with good ankle support and non-slip soles. Try them on before you leave, so you can "get them right" for your feet and avoid any discomfort.

What trekking equipment is essential for hiking?

• Tent: Lightweight and durable, adapted to climatic conditions (optional).
• Sleeping bag and insulating mattress: For a good night's sleep.
• Stove and cooking utensils: For preparing meals.
• Food and water supplies: Sufficient for the duration of the trek.
• First-aid kit: With all necessary medicines and first-aid equipment.
• Multi-purpose knife, headlamp and walking sticks: To facilitate your progress and ensure your safety.
• Hiking GPS, topographical map and compass: For precise orientation.

Preparing your body for the hiking and trekking season not only improves your performance, it also minimizes the risk of injury and ensures you get the most out of every outing. By following these tips, you'll be ready to hit the trails this summer!