Correct and healthy hiking

Problem-free on the way – health goes also with the moving beforeHiking lies in the trend, as the magazine Fit For Fun observes, and straight with young humans. As far as the positive effects of the rediscovered leisure sport are concerned, there is little doubt: hiking is healthy, for both body and mind. As a scientific study cited by Die Welt recently found, this is true even for coping with short distances.

According to the study, those who hike regularly benefit from a better endurance capacity. Blood prere drops. The body mass index improves. However, when hiking, as with all other sports, it is important to protect oneself from overexertion. Especially in warm weather, health can otherwise quickly deteriorate. Depending on age and personal health, this can have worrying consequences. Prevention can be achieved with just a few measures.

Correct and healthy hiking

Avoid overexertion

Hiking is the most fun when the weather is nice. However, one should not expose oneself to too much heat. Hikes in winter also offer many beautiful opportunities. Because with it the danger of over-exertion increases. That is why it is advisable:

– consult the weather forecast before hiking – start early enough to avoid the midday heat – on longer hikes, use the hottest hours of the day for a break

It also makes sense to carry a heart rate monitor. It protects against not noticing or ignoring stress limits – common mistakes made by hikers. Two factors play a central role here:

– Stress pulse: The pulse during the hike should not exceed the value 180 minus age plus ten percent. If this happens, slowing down is advisable. – Post-exercise heart rate: Maximum five minutes after hikers have reached their destination and pause, the heart rate should be below 100 beats per minute or have reached the value from before the hike.

A high resting pulse in the morning before getting up, by the way, indicates an overload on the previous day or the onset of the flu. In this case, it makes sense to postpone the hike.

Pulse watches are available on the market in a wide variety of versions. Key features for hiking are:

– Interference-free transmission: The watch transmits only the own heartbeat and not also that of the companion. – Alarm function: An important protection against overload is an alarm that sounds when the pulse reaches its load limit. – Watch: A stop function is usually secondary when hiking, but the display of the time is quite useful – especially if you want to leave your cell phone in the backpack. – Calculation of the optimal pulse range: From factors such as gender, weight, height and age, the watch calculates according to independently the optimal pulse range. The methods of calculation are quite different.

In addition to these features, many heart rate monitors offer a number of additional functions, although these are often more important for other types of sport. Triathletes, for example, need specimens they can take into the water without hesitation, and runners benefit from lap times. Hikers can easily do without both of these items.

Injury – and then?

Despite all precautions, there is always a risk of injury when hiking, for example due to a fall. Those who are then on the move in more remote areas may find it difficult to get help quickly. That's why hikers should follow these tips if possible:

– Carry a cell phone: Even if it feels good not to be reachable, a cell phone in your backpack is worth its weight in gold in case of emergency. By the way, an emergency call can often be made even if the network of your own operator is not available. – Dressing material: A minimum of dressing material creates the necessary conditions for first aid in an emergency – and has a low weight. – Hiking in company: Hiking in company is usually more fun. It also ensures that, in the event of an accident, someone is available to provide first aid and/or call for help.

In order to be able to help others in an emergency, it is advisable to regularly refresh your own first aid skills. Appropriate courses are offered by various institutions.

What else should be considered?

A key ie when hiking is the right clothing. Still many people of all ages do without special hiking clothes and go off with sneakers and jeans. This can pay off in many ways: On the one hand, hiking is more fun with suitable outdoor clothing, since the wearer sweats less in it, has less weight on the body and can move better. On the other hand, suitable hiking clothing is important for one's own safety. This is especially true for good walking shoes that provide surefootedness. Above all with the mountain climbing one should do without special footwear in no case.

In addition, hiking socks are recommended, as well as suitable pants and a breathable top. High-quality jackets effectively protect against cold and moisture and prevent illnesses.

Hikers can get the right hiking gear at specialty stores, off- or online. The good thing is that functional clothing usually lasts a very long time, so that even larger investments are worthwhile in the long run.

It is always important to keep in mind: The best equipment is of little use if you misjudge your own conditions. A common cause of injury while hiking is overconfidence. Prevention can be achieved by the willingness to turn back, to take breaks or to postpone too strenuous hikes. After all, the point is not to prove anything to anyone. Those who wish to increase their performance more quickly can do so through additional regular endurance sports such as running or cycling.

Proper and healthy hiking

A good hike needs to be prepared – with proper planning many potential problems can be avoided.

Those who hike properly do the most for their health

If hikers follow all the tips listed here, they increase protection against accidents, injuries and overexertion. At the same time, hiking is more effective for the body and mind if you exercise in the right pulse range and wear suitable hiking clothes. Finally the correct preparation has an effect. Equipment also affects the fun. In contrast to high-performance sports, hiking is more about relaxation and enjoying the natural environment than about being as fast as possible. This makes spending on pulse watches, walking clothes and first aid kits worth every cent.

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