Making your winter leisure time fun and full of fresh air is now easier than ever. Hiking and Outdoor clubs now provide a way to maximize your fun while getting in exercise. Whether you are cross country skiing or simply hiking -there is a snowy trail near by!
The long drives, line ups and expensive resort fees keep many people from trying or continuing with winter activites such as skiing or snow boarding. Getting out doors and getting fresh air, natural scenery and a calorie burning workout can be much easier than you think.
With the advent of hiking and outdoor clubs, safe, groomed and free trails are mere minutes away for many urbanites. What is even better, you do not have to purchase a lot of expensive sporting equipment. A decent pair of hiking boots and some layered outerwear will easily do the trick.
Getting outdoors and hiking for one hour at a moderate pace can burn around 450 calories! Walking in the snow (average trail depth- not a foot of snow) is like walking on sand- it recruits more effort from your legs and core muscle groups to balance and drive your body forward. Adding in moderate inclines also adds to the energy output totals.
One other way to add some balance to your activity is to walk with "walking poles" like those used in Nordic Walking. Using these poles gives you an additional energy output of 30% in the same time period!
Hiking resources such as Hiking Ontario are availble on line for free. They are an excellent resource to find trails and also how to prepare for the elements and other tips.
One very important aspect to hiking is how to prepare yourself for the new physical challenges you will face to make this activity rewarding, safe and beneficial to your health: Hiking Ontario suggests:
Getting in Shape for Hiking
You will need to build up your Physical Abilities to progress in Hiking. If you have never really hiked before then prepare your body for the challenges that lie ahead and start out slowly. Hiking up and downhill on varying terrains and conditions is a pretty specific exercise that strains your body in ways that it may not be used to.
The key to training yourself lies in slow but steady progress. There is no fun in draining yourself to the point of collapse. Remember we are walking for our enjoyment so it is alright to push your boundaries but do not go too far. Make sure to set obtainable and measurable goals.
Here are some suggestions for your training schedule:
• Start of by making small 2-4 km hikes on regular intervals (1-2 times per week)
• not too challenging conditions and without a backpack. Do it near your own home so you can make sure that you are able to be back before sunset.
• Steadily increase the length of your hikes until you are able to comfortably make a 15 km hike.
• On your 15 km hikes you will most likely already be carrying a small backpack with some snacks and drinks. Now work on increasing the weight of your load by adding more
• equipment or food/drinks
• Steadily increase the weight of your backpack until you are able to comfortably finish a 15km hike with 10kg (22lb.) backpack
• At this stage you are set to go on basic day hikes and you can train yourself in more challenging terrains and greater vertical gains
• There is a big difference between hiking on flat terrain and having to deal with uphill- and downhill walking. Steadily increase the number of vertical meters you gain on your day hikes
• Walking consecutive days in very different from single day hikes with periods of rest between them. Consecutive hikes bring the added challenges of possible blisters, muscle aches and skin irritation. Train yourself by increasing your number of consecutive hiking days
This training routine should increase your overall fitness level for hiking and will get your body adjusted for some serious hiking adventures.
For a list of trails and clubs, search your local community resources on line. In Ontario, Hiking Ontario provides a list of clubs and trails on their website..
 
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