This article and video explore a fantastic workout a hiker can use to develop leg endurance for elevation hiking. This workout is particularly valuable to those who don't have any hills or stair convenient, who struggle with knee or foot pain and those who don't have much time to train.
Developing Leg Endurance For Hikers
Muscular endurance is a vital element of fitness for any hiker to develop. When we are technical, muscular endurance is explained as the ability of a muscle (or group of muscles) to perform repetitive contractions against a force for an extended period of time.
Which is exactly what a hiker is doing with their legs when climbing extended ascents or hills.
There are many methods of developing muscular endurance for hikers. Traditionally this might involve using loaded hill or stair interval workouts or doing a higher repetition strength workout in the gym.
But today, we are exploring a different method.
This workout is time-efficient, weather-friendly, and convenient for those who have access to a gym (or at least a stationary bike). And for those who struggle with knee or foot pain, this can be a great alternative to the traditional approaches.
Understanding The Workout
This workout is to be completed on a stationary bike. Ideally, the bike must have an adjustable resistance and the ability to display your RPM (revolutions per minute). A spin bike is perfect for this.
The key to this workout, is keeping the pace low, and finding a resistance where your legs are 'burning'.
If you find that you are getting out of breath, this is a clear sign you need to increase the resistance so you slow down*
This workout can either be completed in an interval format (as explained below) or it can be done as a single, continuous workout (e.g. 15,30 or 40 minutes straight)
*If this is still an issue even if you slow down, this is a clear indicator you need to work on your aerobic capacity.
Rowan is a personal trainer who specialises in training for hiking, trekkers and mountaineers for their bucket list adventures.
Summit Strength is a personal training for hiking service created specifically to help hikers have the best chance of a safe, enjoyable and successful adventure.