by Kate Johns

Created on: April 29, 2008   Last Updated: May 04, 2008

Backpacking is not for the squeamish. It is a long tough, all-weather workout that is very demanding, but also very rewarding. While working out at the gym can be tough, that's only a warm up for a true hiker that loves the open road, or is that the open trail?

Exercising at the gym offers no comparison to hiking in the open air, facing all kind of weather conditions, and carrying 50 pounds of life saving provisions on an avid hiker's back. Exercising at the gym can be demanding, but that's only because a hiker makes it demanding. This way the hiker will be in great shape to get on that trail, and experience life to the fullest.

Any enthusiastic hiker knows that preparation is key to having a great backpacking experience. How does a hiker get ready for the open trail? Why he or she workouts, and many times it is at the gym. Every backpacking enthusiast knows he will burn a lot of calories on the trail. Just how many calories are burned out on the trail?

When hiking 10 miles a day with a 3,000-elevation gain a hiker can burn 4000 calories a day. A man carrying a light backpack weighing 150 pounds will burn 340 calories per hour hiking. The same hiker will burn 544 calories an hour with a moderate load, and he will burn 690 calories an hour with a heavy load.

This extreme workout holds no comparison while working out at the gym. The same person weighing 150 pounds performing light star climbing for one hour burns 272 calories. While stair climbing at a moderate pace, a 150- person will burn 408 calories, and while stair climbing at a heavy pace a hiker will burn 544 calories. Bicycling in the gym for a person weighing 150 pounds for one hour will only burn 135 calories.

Comparing a workout of long distance backpacking to working out in the gym is like comparing apples to oranges. There is nothing like it, to get out in the open air; facing all kinds of weather conditions, walking on rocks, climbing high elevations and doing this while carrying a backpack of 40 to 50 pounds.

Preparing to backpack, a hiker must build up every major muscle group. The back muscles are very important, because they carry life-sustaining supplies in the backpack. A hiker will want to lift weights and practice hiking. By taking mini-hikes of 3 to 4 miles several times a week, while wearing a light backpack can help prepare for the real thing.

An avid hiker will want to switch weight training several days a week with walking, and bike riding, and swimming. Swimming affords a person an overall body workout and will help with breathing techniques. Remember to stretch before every workout, and before starting every backpacking session. Especially important to stretch are those calf muscles so they don't suddenly seize up while climbing a rocky terrain.

Considering that a hiker will be burning more calories than he or she takes in for one day, it is important to eat fuel-providing foods. A backpacker will have to plan accordingly as to what will fit in properly in the backpack. Everything small and light will work wonders. But this food has to have high impact. Foods loaded with protein, carbohydrates, and even fat will keep the engine running. Work these goodies into your backpack: energy bars, crackers, peanut butter, cheddar cheese, and grape nuts cereal with powdered milk and chocolate.

Working out in the gym offers great preparation for backpacking. A hiker will be burning off more calories on the trail than in the gym and will need to bring along high-energy protein foods for the experience of a lifetime.

Sources: Mayo Clinic, health.utah.gov.

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