Hiking is a great way to get some exercise and fresh air, but did you know it can also help you burn some serious calories? According to research, a person can burn anywhere from 300 to 600 calories per hour while hiking. So, if you’re looking to shed a few pounds, hiking is definitely one of the best exercises to do.
How many calories are burned in hiking?
The number of calories burned while hiking depends on a variety of factors, including your weight, the terrain you’re hiking on, and the intensity of your hike. A good rule of thumb is that you’ll burn about 100 calories per mile (160 km) if you’re hiking at a moderate pace. If you’re an experienced hiker who hikes regularly, you may be able to burn more calories per mile.
The benefits of hiking
Hiking is a great form of exercise that comes with a host of benefits, including improved heart health, increased muscle strength, better joint mobility, and improved mental well-being. Hiking is also a great calorie-burning activity, making it an excellent choice for those looking to lose weight or maintain a healthy weight.
The number of calories you’ll burn while hiking depends on a number of factors, including your weight, the terrain you’re hiking on, and the intensity of your hike. A moderate hike can burn anywhere from 300 to 600 calories per hour, while a more vigorous hike can burn up to 1000 calories per hour.
If you’re looking to boost your calorie-burning potential on your next hike, consider adding some hill climbing or other forms of interval training into your route. You can also try carrying a light backpack filled with gear or supplies to make your hike more challenging.
The best hiking trails in the US
The best hiking trails in the United States offer stunning views, incredible variety, and something for everyone – from easy, family-friendly walks to strenuous multi-day backpacking trips. hikers of all levels can find a trail to enjoy.
For hikers looking for a challenge, the John Muir Trail in California is one of the most popular trails in the country. Stretching for over 200 miles from Yosemite Valley to Mount Whitney, the John Muir Trail is a true test of endurance. Those who are up for the challenge are rewarded with some of the most spectacular scenery in the lower 48 states.
The Appalachian Trail is another popular choice for long-distance hikers. Stretching for over 2,000 miles from Maine to Georgia, the Appalachian Trail traverses some of the most beautiful – and rugged – terrain in eastern North America. Hikers who conquer all or part of the Appalachian Trail can take pride in knowing that they have accomplished something that few others have.
There are also many shorter hiking trails located throughout the United States that offer breathtaking views and an opportunity to get away from it all without having to commit to a multi-day hike. Some of these shorter trails include:
Zion National Park – Located in southwestern Utah, Zion National Park is home to some of the most beautiful sandstone cliffs in North America. The park also features a variety of hiking trails ranging from easy walks to strenuous day hikes.
Bryce Canyon National Park – Another national park located in southern Utah, Bryce Canyon is known for its hoodoos – strange rock formations that were created by erosion over millions of years. Bryce Canyon also has several short hiking trails that are perfect for those who want to enjoy the scenery without spending all day on their feet.
The Grand Canyon – One of the Seven Wonders of the Natural World, the Grand Canyon is truly one of America’s greatest treasures. Visitors to Grand Canyon National Park can choose from a variety of different hiking trails ranging from easy Rim Trails with fairly gentle elevation changes to more challenging overnight backpacking trips into the inner canyon.
The top 10 hiking tips for beginners
1. Do some research
Before you lace up your boots, it’s worth doing some research on the hikes you’d like to do. Make sure you know the level of difficulty, the distance, the terrain and what kind of equipment you might need. Once you have all the information, you can better assess if the hike is right for you and adjust your expectations accordingly. If a hike seems a bit out of your comfort zone, don’t be afraid to give it a try – just go at your own pace and turn back if it gets too tough.
- Start small
If you’re new to hiking, it’s best to start with smaller, less challenging trails. Not only will this build up your confidence, but it will also help you get used to hiking for longer periods of time. Once you feel more comfortable and confident on the trails, you can start planning longer and more difficult hikes.
- Get the right gear
One of the most important things to do before hitting the trails is to make sure you have the right gear. Depending on the type of hike and the weather conditions, you might need certain items such as hiking poles, a map, a compass, sunscreen, a hat, sunglasses, snacks and plenty of water. It’s always better to be prepared than sorry!
- Dress in layers
Another important tip for hikers is to dress in layers. This way, you can easily take off or put on clothing as necessary – for example, if it gets too hot or cold or if you start to sweat too much. The ideal layering system for hikers consists of three layers: a base layer (for wicking away sweat), an insulation layer (for warmth) and an outer layer (for wind and rain protection).
- Be aware of your surroundings
When hiking, it’s important to be aware of your surroundings at all times – especially if there are dangerous animals in the area (e.g., bears or snakes). Make sure you know where these animals live and what kinds of trails they frequent so that you can avoid them as much as possible. If possible, hike with a friend so that someone is always looking out for potential dangers.
- Don’t forget sunscreen!
No matter what time of year it is or how cloudy it looks outside, always remember to put sunscreen on before going for a hike – even if it’s just for a few minutes. The sun’s rays can be extremely harmful (even on cloudy days), so make sure you apply sunscreen with an SPF of at least 30 all over exposed skin including your face, neck, ears and hands. Reapply every few hours as necessary.
- Pack snacks and plenty of water
Hiking can be taxing on your body both mentally and physically, so it’s important to fuel up before hitting the trails. Aim to eat a small meal or snack about an hour before starting your hike so that your body has time to digest properly (nothing worse than feeling sick when you’re miles from civilization!). And don’t forget about the water! Even if you don’t feel thirsty when starting out, chances are good that you will by the end of your hike – so pack plenty of water (at least 2 liters per person) and drink regularly throughout the day
The gear you need for hiking
Hiking is a great way to get some exercise and fresh air, but it’s important to be prepared before you head out. Here’s a list of the gear you’ll need for a safe and enjoyable hike.
- proper footwear: hiking boots or shoes with good tread
- comfortable clothing: layers that you can add or remove as necessary
- a backpack: to carry water, snacks, and any other supplies you might need
- a map: so you can plan your route and know where you’re going
- a compass: in case you get lost
- a first-aid kit: in case of any accidents
- a flashlight: in case you have to hike in the dark
- extra batteries: for your flashlight and any other electronic devices you’re carrying
- matches or a lighter: in case you need to start a fire
How to train for a hike
If you’re not used to strenuous activity, it’s important to train your body before embarking on a hike. This will help you avoid injury and tiring yourself out too quickly. Here are some tips on how to train for a hike:
-Start by going on shorter walks or hikes, gradually increasing the distance and the elevation that you’re hiking.
-Incorporate some cardio into your workouts, such as running or biking, to get your heart rate up and build your endurance.
-Do some strength-training exercises to build up the muscles in your legs and core. This will help you power through the hike.
-Make sure to stretch before and after your workouts, as well as before and after the hike itself. This will help prevent any muscle cramps or strains.
What to eat before and after a hike
What you eat before and after a hike can make a big difference in how you feel during and after your hike.
It’s important to eat a light meal or snack before hiking to give your body the energy it needs. A small snack that includes both carbohydrates and protein is a good option. For example, you could have a granola bar with a small yogurt cup or an apple with some peanut butter.
After your hike, it’s just as important to replenish your body with nutrients. A recovery drink or light meal that contains protein and carbohydrates will help your muscles repair and rebuild. For example, you could have a turkey sandwich on whole grain bread or a fruit smoothie with whey protein powder.
How to stay safe while hiking
According to the American Hiking Society, more than 10 million Americans go for a hike every day. And, while most trips are uneventful, some end in disaster. Hiking is a great way to get some exercise and enjoy the outdoors, but it’s important to be safe while you’re doing it. Here are some tips on how to stay safe while hiking:
- First and foremost, let someone know where you’re going and when you expect to be back. This is especially important if you’re hiking alone.
- Stay on marked trails. Getting off the trail can be dangerous, and it increases your chances of getting lost.
- Pay attention to your surroundings. This includes being aware of the weather conditions and being on the lookout for wildlife.
- Be prepared for emergencies. This means carrying a first-aid kit, a flashlight, and extra food and water.
- Know your limits. If you’re not an experienced hiker, don’t attempt a difficult hike that you’re not prepared for physically or mentally.