HIKING

AND

TREKKING
 How do I prepare for a hike or trek?
• The demands for preparations of a hike or a
trek depend on the intensity of your climb.
• Preparing for a hike on an easy trail, which
only entails a day or less, will have different
preparation from that of long treks or
organized climbs.
 1. Physical Conditioning
• It is important that one should be in good
health and is reasonably fit.
• However, it does not mean that a person
cannot join hiking trips just because one feels
he/she is not as agile or athletic as the others.
As mentioned, there are outdoor destinations
that are classified as easy trails.
 1. Physical Conditioning
• Preparation for a long trek may be more
intensive as it will need to prepare the body
for the physical demands of the activity.
• Weeks before the trek, you should start the
pre-conditioning of your body by exercising at
least three times a week for at least 30-60
minutes.
 1. Physical Conditioning
• Exercises should include aerobic
activities that will strengthen the lungs and
heart, and muscle strengthening and
endurance training which will specifically
help the legs for the long walk and the
back for carrying your backpack.
 1. Physical Conditioning
• Nutrition is also important in the
preparation.
• Trekking can be pretty intensive; thus, the
body will be needing enough fuel to meet
the demands of the activity. Fueling the
body means increasing the amount of
glycogen or stored glucose in the muscle.
 1. Physical Conditioning
• "Carbo-loading”, as we often hear from
athletes, means boosting energy or increasing
amount of glycogen in the body to help one
get going longer before "hitting the wall" -
when the carbohydrates reserves are depleted
such that a person cannot reach the desired
highest level of performance anymore.
 1. Physical Conditioning

• It is also very important to seek

clearance first from your doctor in case
you have some medical conditions to
consider.
 2. Trip Planning
• Planning is basic to any activity.
Most activities end up unsuccessful
and even disastrous due to poor
planning or, worst, no planning at
all.
 2. Trip Planning
• If it will be an organized climb, then most
definitely, planning will be done with the
group.
• As a participant in the group, your task is
always to get to know the facts about the
mountain, learn the itineraries and other
rules and procedures.
 2. Trip Planning
• Checking the weather condition,
terrains, trails, and requirements, if
any, should be taken into
consideration when planning.
 2. Trip Planning
• Checking the weather condition,
terrains, trails, and requirements, if
any, should be taken into
consideration when planning.
 HIKING ESSENTIALS
1. Backpack
2. Footwear
A. Hiking Shoes
B. Hiking Boots
C. Backpacking Boots
 3. TREKKING POLES
• Trekking poles have a maximum
length 135 cm (54 inches). They are
often made into two or three sections
and can be retracted or extended as
necessary. When fully retracted, it
may be attached to the backpack.
 3. TREKKING POLES
• The poles are essential aide for those
with knee problems. However, they
are also used by some to provide
lateral stability on steep slopes and
aid when climbing rocks or
boulders.
 3. TREKKING POLES
• They also become a tool in checking
the depth of mud or water. Some
trekking poles may also have a dual
function as a tent pole.
 3. TREKKING POLES
• The use of trekking pole is debatable
among trekkers. Some see it as an estthe
hands shekking. doing while trekking
such as opening the map, reading a
compass, grabbing on to a rock, taking a
photo, and other things.
 BASIC SKILLS IN TREKKING
1. SETTING HIKING PACE
 BASIC SKILLS IN TREKKING
2. ESTABLISHING YOUR RHYTHM
 ESSENTIAL THINGS
• First aid kit
• Water -experienced mountaineers' advice: 1 liter can
last for 2 hours with moderate trails and moderate
sunlight, best to have 2-3 liters. Best to use hydration
packs which can be kept inside your pack and from
which you can just sip through a valve
 ESSENTIAL THINGS
• Trail food - energy food that are light to carry and easy
to eat on the trail such as dried fruits, mixed nuts,
raisins, and oatmeal bars
• Topographic map and compass (On clearly marked
trails in city and state parks these will not be necessary,
but they can be lifesavers in the back country.)
 ESSENTIAL THINGS
• Extra layers and rain gear
• Firestarter and matches
• Multi-tool or knife
• Flashlight or headlamp and extra batteries
• Sunscreen and sunglasses
• Insect repellant
 ESSENTIAL THINGS
• Camera/binoculars
• Cellphone/two-way radios
• GPS/altimeter watches
• Extra batteries for mobile devices/memory card
• Note: sleeping essentials will be discussed in the
next chapter about camping
Health-related benefits of hiking or trekking
• Walking up and down trails, mountains, and
hills will definitely make the heart pump
harder to keep up with the oxygen demand
and thus increase the blood flow to the
muscles and brain.
• This contributes to the strengthening of the
cardio muscles and further builds a more
robust heart.
Health-related benefits of hiking or trekking
• The fresh and clean air of the
mountains allows the respiratory
system to breathe in unpolluted air.
• To a certain extent, this cleanses the
lungs and makes it stronger.
Health-related benefits of hiking or trekking
• Trekking and hiking build strong bones as they
require optimum effort from the body.
• One stretches, jumps, climbs, and dodges at
intervals. It is similar to the work-outs given at the
gym.
• In addition to the movements, a certain weight is
also added because of the backpack being carried.
Health-related benefits of hiking or trekking
• These movements with intervals make the
bones stronger.
• If the backpack is carried properly, this can be
equivalent to a weight training program which
can help add on bone density.
• Aside from improving the bones, muscle
strength will also be improved.
Health-related benefits of hiking or trekking
• Lastly, if the hike and trek are done on a
regular basis, this can be a good activity
for losing weight, as it will burn off
calories and unwanted fats.
 Safety reminders in hiking and trekking
• H-Hike with a group and never alone. Hike
within your skills. Hike within the trails and be
aware of surroundings.
• I-Instructions from guides, facilitators, or leader
should be given utmost attention. Rules and
regulations should be followed strictly.
 Safety reminders in hiking and trekking
• K- Keep in mind and heart the “Leave No Trace
Seven Principles”; go back and review it.
• E-Ensure safety of self and others. Learn to
apply first aid. Learn where to go and what to do
during emergency situations.