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Hiking Clubs Aberdeen SD

It is best to stay in shape year round, but we know that not everyone manages to do so. Here is a simple three–step cardio plan that can help you catch up on fitness before heading out for a longer hike. Your heart will thank you.

YMCA Youth Gym
(605) 225-7164
318 S Main St
Aberdeen, SD
 
Curves Aberdeen SD
2201 SE 6th Avenue, Ste. 16
Aberdeen, SD
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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Aberdeen Snap Fitness
605-262-SNAP (7627)
1601 6th Avenue SE
Aberdeen, SD
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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Curves
(605) 226-7074
2201 6th Ave SE # 16
Aberdeen, SD
 
Anytime Fitness Aberdeen, SD
(605) 262-5010
3315 6th Ave SE, Suite 63 & 64
Aberdeen, SD
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

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YMCA
(605) 225-4910
5 S State St
Aberdeen, SD
 
Prairie Rose Fitness
(605) 725-2227
2202 Bunker Dr
Aberdeen, SD
 
Aberdeen Hockey Assoc
(605) 229-0122
400 24th Ave NW
Aberdeen, SD
 
Curves Aberdeen
2201 SE 6th Avenue
Aberdeen, SD
 
Timeless Fitness
(605) 397-8463
25 North Main Street
Groton, SD
 
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How to Get Fit and Stay that Way through Hiking

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Dr. Jonathan Chang, a sports medicine specialist in South Pasadena, California, has seen his fair share of hiking injuries, from knee and ankle sprains to meniscal tears. A trail hound himself, Dr. Chang emphasizes that safe hiking requires an overall fitness plan to build both endurance and strength.

You may be thinking, "C'mon, train for hiking?" Hiking is essentially walking, and we know that walking is a great workout. But the uphill demand on your heart and the downhill demand on your muscles, connective tissues, and joints during hiking make it not only a great all–around workout but also a more intense one, says Darcy Norman, a performance therapist who works with high–level athletes at Athletes' Performance of Tempe, Arizona. Dr. Chang warns, "do too much before you're ready, and you risk injury."

Heart Healthy Hiking

Of course, it's best to stay in shape year round, but we know that not everyone manages to do so. Here is a simple three–step cardio plan that can help you catch up on fitness before heading out for a longer hike. Your heart will thank you.

1) Get in shape for hiking by… hiking. Have trouble sticking with a traditional workout? Julianne Abendroth–Smith, Ed.D., associate professor of biomechanics at Willamette University, recommends simply hitting the trail instead—no matter the season. If you enjoy it, hiking doesn't have to be reserved for vacations and camping trips. Find trails and nature walks in your area at /LocalHikes.com/. If that doesn't work for you, simply make walking around your neighborhood, or better yet, one with hills, part of your routine.

2) Take things one step at a time. Wherever you do it, the key is to get back into hiking gradually. "The most important thing in preventing injury is proper progression," says Dr Chang. If you're mostly sedentary now, he recommends starting with a 20– to 30–minute hike (a walk, jog or bike ride will work, too) one to three times a week and eventually progressing to a 45–minute workout, then an hour, then longer. You'll build what he calls tissue tolerance—strength in all your body's most vulnerable places (joints)—as well as cardiovascular fitness.

3) Take advantage of hidden workouts. "Never pass up an opportunity for exercise," Norman says. "Take the stairs every time you see an elevator or escalator." Walk your dog, clean your house, do yard work. Adding as many short spurts of activity throughout your day as you can will also help prep your heart for the cardiovascular challenge of tackling tougher trails.

Downhill From Here

We may feel like a hike is cake after we've reached the top of a trail, but most people actually get injured going downhill, not up. Norman explains by comparing the human body to a car. Your muscles are working like brakes all the way down to slow your momentum. By the bottom of a hill, car brakes sometimes start to smell like they're burning from all that hard work. In the body that can translate to injuries like knee pain o...

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