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HIKING

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Sun Ah Hwang

on 30 September 2013

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Transcript of HIKING

HIKING
SUNAH & ALIREZA & ADAM & HAMZA & CHOI
THINGS TO KNOW ABOUT
Hiking
is an outdoor activity which involves
walking in natural environments
, mainly on the mountainous or other scenic terrain. In its most basic definition, hiking is walking for recreational purposes. Hiking is a popular sport worldwide because hikers get to seek beautiful natural environments while staying healthy. Hiking has many different sets, or “hiking disciples” which include trekking, backpacking, bushwalking, trailing and mountaineering. When hiking, the journey is often considered more important than the destination.

HIKING AND MUSCLES
SAMPLE OF 1 WEEK EXERCISE
HIKING FOR ENVIRONMENT
HEALTH BENEFITS OF HIKING
THINGS TO AVOID DURING HIKING
HIKING
IMPROVED...
• Cardio-respiratory fitness (heart, lungs, blood vessels)
• Muscular fitness

FOR ADULTS
FOR CHILDREN
INCREASED...
Bone density or a slower loss of density

REDUCED...
Depression and better quality sleep
LOWER RISK OF...
• Coronary heart disease and stroke
• High blood pressure and type 2 diabetes
• High cholesterol and triglycerides
• Colon, breast, lung and endometrial cancer
• Early death
AND...
Weight control; hiking burns up 370 calories an hour (154-lb person)
IMPROVED...
Cardiorespiratory
Muscular fitness
BETTER...
Bone health
Quality sleep
LOW CHANCE OF..
Becoming overweight
Developing risk factors for heart disease, high blood pressure and type 2 diabetes
REDUCED...
Risk of depression
Stress level
QUADRICEPS
Hiking engages all portions of the quadriceps muscles to propel the body forward during steps or strides.

HAMSTRINGS
The hamstrings pull the quadriceps back as you shift your weight during hiking and running

CALVES
When hiking, the calves may undergo changing levels of use. If you're hiking on flat terrain, the natural flexion and extension of walking is less strenuous than if you're carrying a heavy pack uphill
GLUTEAL(S)
Help support your body weight plus the weight of your pack

HIPS
Support hip flexion while hiking and running

DORSAL MUSCLES
Strong Dorsal Muscles allow you to carry your pack without the weight sinking into your lower back or other core muscles, which creates painful strain and may derail your adventure.

ABS
Abs will assist with posture and they may work additionally to carry your pack
REFERENCES
Do not walk to places which do not have a track
Do not exert great pressure to your knees. Use walking/trekking poles and do warm up stretches before you hike.
Do not hike uphill under direct sunlight to prevent overheating your body. However, if you have to, keep yourself soaking wet to stay cool
Do not hike without stop. Take breaks of 7~9 minutes for every 1~1½ hours.
Do not huff and puff
Do not exceed your normal level of physical activity/training
FOOD & DRINK
Do not hike with an empty stomach, make sure you eat a lot more than you normally do, but avoid foods that are high in fats and proteins.
Do not eat large amount of complex carbohydrates, eat small amounts every half an hour
Do not wait until you start feeling thirsty to start replacing the sweat wasted
ATTIRE AND CLOTHING
Do not limit yourself to the number of clothing you want to pack (Remember to pack at least one warm clothing, a waterproof jacket and shorts as well)
Do not wear inappropriate shoes (heels, sandals, slippers, running shoes). Wear strong hiking/trekking shoes.
Prevent from wearing sleeveless/short sleeved shirts
WHILE HIKING
F
I
T
T
3 days a week
About 8 kilometer per day
To complete a walk within 30~40 mins
Walking (cardiovascular workout)
Hiking can play a essential role in environmental education as it exposes people to cases of environmental deterioration and thus it helps raise an awareness of environmental problems.

The influence of hiking in developing a basic understanding of the environment and its problems could give rise to the feelings of concern that would lead to active participation in helping to resolve environmental issues.
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