Loading ...As with any physical activity, warm ups, cool downs and stretching are important safety activities you should always perform.
Always consult with your physician before taking part in any exercise program to ensure it’s appropriate for you.
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Stretching and warming up
A quick warm up before stretching is a good way to make sure you don’t injure yourself. You can warm up by doing a set of jumping jacks, running in place, or squats. The intention is to raise your heart rate and body temperature before starting your stretching exercises.
Here are some sample stretching exercises. Hold each stretch for at least 30 seconds:
- Quadricept
- Calf
- Hamstring
- Upper Body
- Tricept
- Shoulder
- Inner Thigh, Hip and Groin
- Lower back
Cooling down
As important as warming up and stretching is cooling down after strenuous exercise. The goal is to lower your heart rate, body temperature and breathing back to pre-hike levels.
A good cool down takes 5-10 minutes and should be at a lower intensity than you experienced during your hike.
I prefer to follow the same stretching routine that I do at the start of my exercise routine. Usually with less intensity, as I’m “cooling down” and am trying to lower my breathing and heart rate.