Wilderness workout: as nature's own mind medicine, hiking is a fresh-air fitness phenomenon - Off-Road Fitness Section

American Fitness, Sept-Oct, 1993 by Victoria Clayton

If you yearn to escape the confines of the gym, consider an environmental back-to-basics endeavor--hiking. According to the National Forest Service, more than 40 million Americans have taken to trekking for fitness. It's the perfect way to center oneself mentally and physically. Your body will benefit from strength, endurance and aerobic gains while the great outdoors soothes your soul.

The difficulty and length of the trail and your pace determine the fitness value of a hike. Serious hiking can burn up to 5,000 calories a day. "You can design hikes to gradually increase in intensity," says Brad Childs, president of the Agoura Hills, California-based Wilderness Institute, a nonprofit environmental educational organization. "Your first hike should be relatively flat, maybe following a river. Then, choose a trail with a series of gradual inclines," advises Childs. "Once you've developed some stamina, try a challenging minipeak ascent with a 1,000-foot gain over a mile-and-a-half." Organizations such as Child's offer instructional hikes specifically geared toward fitness gains, but it's fairly easy to develop your own program.

For the novice who's not yet tackling treacherous peaks or week-long outings, hiking is a relatively inexpensive, zero-tech endeavor. A pair of comfortable shoes or boots and a fanny pack with a few essentials are the basic needs. Pay heed to the following guidelines, take a few minutes to warm up and stretch, and you're ready yo go.

Blazing a Trail

Whether you live in the country, city or suburb, there are trails to be found. Novice hikers should stick to flat terrain, go with a group of knowledgeable people and pace themselves, according to experts. "You can find hiking information by contacting your local park conservation, any federal or state public land areas or the library," says Susan Henley, executive director of the American Hiking Society. "An eight-mile hike is reasonable for a fit new hiker. However, a big mistake is new hikers do too much at first and end up sore or overtired."

In urban areas, "greenways"--patches of land and hiking trails--are increasingly being preserved for city-bound nature lovers. Defunct railroad tracks are also being turned into trail areas. "These are good for beginners because they only have a 6% grade," says Henley. "The higher the grade, the more difficult the hike."

Gearing Up

Footwear, the primary hiking gear, is your only essential investment. A good pair of lightweight hiking boots costs about $40 to $80. Hiking boots are designed for foot and ankle support and comfort on rough terrain. The soles should provide good traction on an assortment of ground surfaces--from moss-covered rocks to gravel. Boots made of high-tech materials also protect hikers' feet from getting wet. Above-ankle boots are ideal to stabilize the ankle, and many styles even accommodate orthotic inserts for extra support and comfort.

For a good fit, lace up the boot and kick the floor with your toes. You shouldn't be able to feel your toe at the end of the boot. The rest of the boot should fit snugly around the heel, arch and ankle. Other than this, the best boot for you is entirely subjective. Since most hiking boots are now made of lightweight materials instead of leather, they should feel instantly comfortable. "I recommend boots that are breathable but waterproof, like those made from Gortex," says Childs.

You can also wear a pair of high-top cross trainers if you don't want to invest in boots right away. There are many ruggedly designed outdoor cross trainers available.

Regardless of shoe choice, never go sockless. Wear socks made out of synthetic materials--blended and treated nylon, acrylic or polyester. These materials don't absorb water or perspiration. Instead, they wick it away from the foot. This is important, given a blister can be debilitating--and trapped foot moisture is its primary cause. Socks should hug the feet snugly but not impede air circulation. Reject bunched up or lumpy toe seams, and look for socks with "pockets" for the heel. Ideal hiking socks should be at least 10 inches high to be worn with boots.

When hiking, use maximum sun savvy. Wear light-colored cotton clothing and a brimmed hat to shield the sun. Even on overcast days, sunscreen with a sun protection factor of at least 15 is essential for all exposed skin. Sunglasses that shield UVA and UVB rays are recommended.

If the weather looks omninous, pack a rain poncho. Leave cold weather trekking to veteran hikers.

In Your Pack

A large fanny pack, available in sporting goods or camping stores, suffices for a day hike. Fanny packs with holster-style water bottle holders are ideal. Don't make the mistake of leaving important items behind just to lighten your load. The following items are the basics. Never leave civilization without them.

* Water and food

The essential elements of life are also essential hiking provisions. Your body needs water to maintain its core temperature within the narrow range of 97 to 100 degrees. Lack of water increases blood pressure and affects your overall energy level. When circulation slows, your blood doesn't carry carbohydrates, vitamins and other nutrients to your tissues as effectively. When this happens, your muscles don't work as well, and the body's cooling mechanisms don't function properly.