How To Deal With Difficult Terrain When Hiking

Heel Toe Express – How To Deal With Difficult Terrain When Hiking

If you’re hiking over relatively flat, ordinary terrain you’ll need to be able to keep a steady pace with regular (short) rest breaks. Different types of terrain, such as steep or slippery slopes, creeks or even higher altitude trails make that very difficult and your techniques need to adjust to match the situation.

Slopes and Higher Altitude Terrain

The biggest change when hiking uphill or at higher elevations is the amount of strain it takes to cover the same distance. Going uphill means you’re fighting gravity and it will take more energy to do so.

At higher elevations, there is less oxygen in the air and your heart will have to work harder to get the necessary oxygen to your body. These things need to be kept in mind when tackling these types of hikes.

Monitor your heart rate to be sure you’re not being overworked. At rest, it should be about 70 beat per minute (BPM) and a hard workout can result in 120-130 BPM for shorter periods of time. Ideally, you want to stay in the low- to mid-range for the majority of your hike.

If you allow your heart rate to get too high for too long, you could end up with High Altitude Syndrome, also known as Acute Mountain Sickness.

Rivers, Lakes & Other Water

Hiking in wet conditions can also require more energy but it also means that you are more likely to get wet, which can lead to other problems including discomfort, blisters, and loss of body heat.

Wearing the proper hiking gear is important in these environments. Make sure your boots are waterproof and high enough that they won’t get completely submerged. It’s also important to wear waterproof clothing and have a backpack that is waterproof to keep the gear, food and other items you’re carrying dry.

When you come to a river, if there is an alternative to fording it, it’s best to take that alternative. It might mean hiking a little out of your way to get to a bridge or a narrower spot, but it’s better than stepping out into the unknown.

Cold temperatures, undercurrents, and slippery bottoms are just a few of the possible hazards when crossing a river.

heeltoeexpress

Walking Can Help You Lower Your Blood Pressure And Strengthen Your Heart

Heel Toe Express – Walking Can Help You Lower Your Blood Pressure And Strengthen Your Heart

Walking has all sorts of health benefits among them the ability to help lower your blood pressure and strengthen your heart. Many people at risk for stroke and heart disease are overweight, unhealthy and have a hard time exercising. Thankfully walking is an easy, low-impact workout that almost anyone can do.

Start where you’re at. Just put on your shoes and head out there. If all you can do is walk for five to ten minutes, start there. It’s a great start and that’s a lot more exercise than you’ve been getting. Stick with it for a week and then see if you can make it for 15 minutes.

If you can go for 30 minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45 minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day.

If you have any health conditions and in particular, if you’re suffering from high blood pressure and are at risk for heart disease, discuss your walking plans with your doctor. The two of you can come up with a plan that’s appropriate and safe for you.

Getting out and walking will help you on several different levels. The act of walking itself, particularly if you can go for a walk out in a pretty park is very relaxing and will lower your blood pressure soon after the walk. That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there.

The regular exercise will strengthen your heart. Remember your heart is a muscle and going for a brisk walk works out more than your leg muscles. As you work out your heart, it gets stronger and better at pumping blood through your body. And as you strengthen your muscles and your body overall, you are likely losing body fat. That’s good news for your blood pressure long term. All it takes is heading out there for a short little walk each day. As you get stronger those walks will get longer and you may even give swimming or riding your bike a try.

Healthy diet, regular exercise, and losing weight are some of the most effective ways to reduce hypertension regularly. Add to that the fact that walking helps you destress and it’s no wonder that walking regularly has such beneficial effects on your health. Ready to get started? Put on your shoes and go for that first walk.

heeltoeexpress

Your Guide to Walking For Exercise

Heel Toe Express – Your Guide to Walking For Exercise

Many people do not realize that walking is one of the best ways to get fit. However, walking for exercise is not always as simple as opening the door and going out for a stroll. The Internet and several women’s magazines can provide some decent walking for exercise plans that you can try. I’m sure that you should be able to find something that will work for you depending on your goals and your fitness level.

Walking for exercises is a good way to start if you have a lot of weight to lose. Walking may be the only practical option for those who have trouble moving around, and haven’t exercised for a long period of time. There is no need to go far to benefit from walking for exercise at this point. Just do your best to go as far as you can each day. Ask about a sensible eating plan and talk your plans over with your doctor before you start working out if you are morbidly obese.

You may have trouble getting over a weight loss plateau if you use walking for exercise. In this case, you may need to go with a more advanced walking plan. You can add weights to either your wrists or your ankles as you walk, or you may need to increase your speed while working out. Remember that the healthier and slimmer you become, the more effort you need to put into any workout to continue to lose weight.

You also have to follow some guidelines if you want to use walking for exercise.

You can start going up and down hills as a part of your routine if you want to really add some intensity to your walking for an exercise plan. Don’t forget to keep the pace fast. You don’t need to run, but make sure that you are giving yourself a true workout.

You should walk fast enough so that you have trouble holding a conversation. You are walking too slowly for any real benefit if you can talk easily. Remember to make time to walk each and every day. You are only getting three days worth of exercise if you only walk for three days every week. Walking for exercise is a good idea, but don’t get lazy about it or you will not reach your fitness goals.

heeltoeexpress