Well, fancy a round of outdoor workout of a special kind? We'll take you hiking and have fitness and warm-up exercises built in along the way.
Unbelievable how healthy hiking is. Heart and circulation are strengthened, leg and butt muscles are trained and fat burning is revved up. But that's not all.
Through the many fresh air stress is reduced, burnout is prevented. In addition, joints and muscles are strengthened with every step. Well, if that does not speak for a hiking tour?
These muscles are exercised while hiking
When you're walking uphill, you're primarily stressing your upper and lower legs, as well as your butt. As the saying goes, "Never skip leg day." If you lace up your hiking boots, you've earned a few days off from Leg Day.
The steeper the route, the more intense the workout for the buttocks and thighs. When going downhill, the lower legs are also stressed. Don't be surprised if your shins hurt the next day. Here, too, you can get sore muscles from hiking.
However, hiking not only makes the butt crisp, but also improves the condition. If you find yourself huffing and puffing the first time, don't despair. Just slow down, enjoy the nature and march on when you have air again.
Outdoor workout and hiking
Many good reasons for us to unpack our hiking boots and spend a day in the mountains.
A simple hiking tour is a little too monotonous for us. So we build fitness exercises into the hike. Outdoor workouts are always doubly effective. :)
Those who have steep hikes ahead of them and are on the move for many hours should not rely on the Warm up forgotten. We were on our feet for a total of 7 hours, and we had a great time with these exercises prepared for it.
After half an hour of marching, the muscles are well warmed up and ready for the first exercise.
The yoga position of the tree
To get in the outdoor workout mood, we'll start with an easy exercise for the Balance.
For the tree, stand on your right foot. The left foot is placed on the right thigh. Stretch your arms up into the air. Inhale and exhale deeply and keep your balance.
Those who have problems with balance should fix a point. You can choose a flower, a stone, the bridge or a tree. The important thing is that the chosen one does not move.
Stretch the body with the forward bend
It gets a little more strenuous with the Forward bend. With this one exercise you stretch your back, legs and arms at the same time. You can use a fence, a tree or a bench for this.
Place your left leg on the railing. Grasp the tips of your toes with both arms. The legs are stretched - if that doesn't work, you can also bend them a little.
Breathe deeply and relaxed and hold the tension for at least 15 seconds.
Yoga position dog looking down
If the simple dog looking down is too boring for you, you can also stand on a railing.
Attention: Only do it if you are sure that the railing will support you and is not slippery!
With the dog looking down, stretch your legs, back and arms.
Try to stretch through the heels. The back should be straight. The legs are also stretched - if that doesn't work, you can bend them a little. It's easier that way. Especially in airy heights!
Hold the voltage as long as possible.
Be careful when climbing down - the muscles are quite stressed during this exercise!
Yoga position the camel
Well, ever met a camel in the mountains? No? :) The camel stretches your whole body and makes you very flexible. The exercise also targets the Thigh muscles. This is just right for the upcoming hiking tour!
Kneel down and place the top of the foot flat on the bar. The upper body is upright.
Now reach your hands to your heels and let your head fall back. The buttocks and thighs are tense. Breathe deeply and hold the tension.
Finally: meditate and breathe deeply
At the end of the mini training we want to let nature go through our minds again slowly. Enjoy the moment and take a deep breath. Listen to the birds, the streams and the surroundings.
And then we move on. We say goodbye to the most beautiful yoga place you can imagine. Here's a photo for you, so you know what view we enjoyed!
Now that all muscles are well warmed up, the circulation is also in swing. So: Let's go :)
After half an hour, the next unit follows. We stretch again briefly before we do a Climb rocks!
Yoga position the dancer
This is one of the best exercises to get the Balance to train and at the same time Legs really good to stretch.
For the dancer, stand on your left leg. Stretch your right leg back and grab it with your right hand. The left hand is stretched straight forward.
To keep your balance, fixate on one point. Try to stretch your supporting leg firmly.
Up to lofty heights
Then it's a steep climb upwards. Ok, not so steep after all. But we have climbed the rock for a great photo.
From here we enjoy the view and then set off on our hike. A total of 718 meters in altitude including via ferrata.
We are well equipped for this after the warm-up exercises before the hike.
Our conclusion:
If you have a big hike ahead of you, you shouldn't skip warming up. An outdoor workout is not only effective, it also prepares you well for the tour.
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