The Hike Forever Fitness Plan

The Hike Forever Fitness Plan

Once you catch the hiking bug, you've got it for life

Posted on 30.01.2018

No matter how old you get, the urge to pack up and go for a long walk never goes away.

And you don’t have to either. Stay trail-ready forever with our life-long guide to hiking fitness and health.

The Hike Forever Fitness Plan: Age 50-65

Fight the sedentary lifestyle and get a move on with these exercises and essential skills
Aging alone does not a weaker person make. A sedentary lifestyle is what really puts the skids on health and well-being. Starting at about age 50, the fight for fitness has one front that you can’t control (age-related muscle losses, called sarcopenia) and one that you can (exercise). How you’ll win: regular workouts. “At 65, you can maintain muscle mass at 90 percent of what you had when you were 20 or 30,” says Greg Heath, professor of health and human performance at the University of Tennessee-Chattanooga.

The Hike Forever Fitness Plan: Age 65 & Up

Hike your way through your golden years with these specially-crafted fitness tips.

True. The effects of aging seem to accelerate after 65. Also true: “Walking and moving around is the single most important thing older people can do to extend their life expectancy and remain independent,” says Bill Evans, of the University of Arkansas‘s Institute on Aging. Heft a pack, hit uneven terrain, and the balance and strength gains pile up.

Get ready for the long fitness haul with these skills, workouts, and essential info.
Fit hikers in this age range routinely overtake huffing and puffing twentysomethings on big days. That’s because endurance performance reaches its absolute peak in the late 30s. Long-distance runners and most mountaineers achieve their greatest physical potential during this range–but not because of some physiologic overdrive. In fact, muscle strength and VO2max are both on the decline. It’s because muscles are working together with maximum efficiency …

The Hike Forever Fitness Plan: Age 18-35

Build your fitness foundation with this essential physiological info, tips on eating right and exercises for staying in prime hiking shape.

At this age, you’re at your physical peak: fast, strong, and quick to recover. That lets you play hard–but without training, you won’t reach your potential or lay a solid foundation for later years. “You only get one shot at making the most of this stage’s optimal physiological and biochemical adaptations.” Start with our age-adapted workout below, then get hiking.

The Hike Forever Fitness Plan: Exercises for Everyone

Use these proven exercises to get in the best hiking shape of your life.

The Hike Forever Fitness Plan: How to Work Out

Get trail-fit fast!

This 4-week program was designed specifically for hikers by trainers Melissa Racouillat of San Francisco’s Stone Clinic and Darren Flagg of Boulder’s Animal Strength Human Performance Lab.

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