Hiking

Move · Cardio · Movement, Typed Supps

Walking with added load and uneven ground, which changes what it trains.

Stage by stage

Start (Minimal preparation): Little preparation needed; carrying a pack adds load that raises both energy cost and bone stimulus.
Uphill (Energy cost rises sharply): Gradient can double or triple the energy cost of walking, turning a low-intensity activity into vigorous exercise.
Downhill (Lengthening contractions): Descending forces muscles to contract while lengthening, which causes more fibre damage than climbing does.
Days later (Bone loading and mood): Impact on varied terrain stimulates bone maintenance, and time outdoors is separately associated with reduced stress.

Muscles trained

Primary: quads, calves, heart
Secondary: glutes, lungs

Intensity

6 METs (Hiking, cross country (Taylor Code 040)).

Time to effect

Weeks: Cardiovascular fitness improves with regular hiking; mood effects are often noticed the same day.

Related supplements

Common myth

“Downhill is the easy part of a hike.” In reality: Descending causes considerably more muscle damage and soreness than climbing, and is where most hiking injuries happen.