Head for the hills! Get a low-impact yet high-intensity workout by hillwalking

American Fitness, Sept-Oct, 2004 by Eric Bryan

In Britain, walking briskly up, over, down and across hills is practically a national institution. The Oxford English Dictionary defines hillwalking as "the pastime of walking in hilly country." Any hillwalker will tell you this activity is also one of the best forms of whole-body exercise. If you need a break from running, walking, cycling, step aerobics or that ski-machine, hillwalking is a fresh alternative. All you need is a hill, or hills, and some decent footwear.

Advantages

Hillwalking's key advantage is its low-impact nature. For example, compare it to running. To increase the intensity of running, you must run faster, which means more pavement-pounding, joint-jarring stress on your joints and bones. With hillwalking, you can increase intensity in two ways:

1. Walk a steeper hill.

2. Walk uphill faster.

The first option offers a tougher workout, even while walking at the same speed, without extra impact on the body. The second choice, while slightly increasing impact, doesn't pound away on the body like running does.

Hillwalking vs. Regular Walking

Individuals whose fitness regimens include walking may question the need to walk on hills. Isn't walking on flat, gentle terrain enough? After one hillwalking session, the difference will be clear. The aerobic and muscular exertion will greatly exceed what you experience when walking on flat ground.

Hillwalking, to a far greater degree than flat-surface walking, strengthens the ankles, calves, knees, thighs and butt. In fact, hillwalking is a natural progression from plain walking. It's a way to make exercise more difficult without increasing risk of injury. The hillwalker controls workout intensity by altering speed and steepness without the damage and setbacks of shin splints or runner's knee.

How it's Done

First, choose your footwear. If you'll walk on streets and sidewalks, walking shoes or cross-trainers will be perfect. If you'll hillwalk on trails or dirt roads, consider light hiking boots with good tread. Many hybrids, which are similar to tennis shoes but with a sole more like a hiking boot's, are available in both low and hi-top. Some specialized models are made for alpine runners--those who, unburdened by packs and equipment, run the trails in the summer rather than hike them. Depending on how serious you plan to get into hillwalking (possibly leading to faster hillwalking and/or alpine running), these shoes might be worth investigating.

Next, choose a hill. It might be 1,000 feet high or more, a smaller hill which you'll climb twice or more or a series of smaller hills or rolling countryside that you'll walk in shorter intervals. The benefit of walking on a good-sized hill is the steady demand put on your body when climbing. If you can climb a 1,000-foot hill in 20 to 30 minutes (not counting the time it takes to descend), you'll have a super workout. Some people may want to walk up a higher hill for a longer workout or a shorter hill or series of hills for more climbs.

If you're a flat-surface walker, don't push your first hillwalking session too hard. In fact, walk slowly to avoid stopping to rest on the way up. This way, you'll get a steady workout (of course, if you need to rest, especially if your only aerobic activity has been flat-surface walking, do so--better to err on the side of caution than be overzealous). After you've been up and down your hill a few times, you'll get a feel for your fitness level and how fast you can climb.

Downhill Considerations

Many off-road hillwalkers walk uphill and jog downhill. This practice enters the realm of high-impact exercise. Downhill jogging may not be that bad on a somewhat forgiving trail surface, but if you're a city hillwalker, it will wear on your joints and skeletal system. Easy downhill, off-road jogging will add some serious leg-muscle-building to your hillwalking routine but should be avoided on hard ground. It's better, especially when starting out, to step carefully but steadily on the downhill portion of your workout. Your legs can still get exercise while you recover from the uphill exertion. In fact, you'll find descending a hill is a welcome, breezy reward after the rigors of your climb. It's the ultimate cool-down. Just remember you can still get strengthening benefits walking downhill, so don't dally and take it too easy.

Accessories and Variations

Using two poles, as cross-country skiers or snow-shoers do, is a common hillwalking practice. The method is the same except you're walking on dry, solid ground. Using poles when hillwalking will cut leg strain dramatically (probably by 50 percent) but involve your arms more. You'll find it easier to climb with four "legs" instead of two and the poles can be used downhill to absorb some of the shock to the joints and bones.

When deciding whether or not to use poles, consider that they reduce knee load and add a little upper-body work. You'll notice a huge difference between walking with and without poles. For variety, use poles on alternate days. You can also compromise by hillwalking with one pole. This can be a hiking staff or one taken from a matched pair. With just one extra "leg," your two legs will still get a good amount of exercise and you can alternate hands for even upper body exercise. Ultimately, the right choice depends on your individual goals, injury history and current condition.