Author: John Higgins 作者：希金斯
Article source: http://www.exotic-escapades.com/ . 文章来源： http://www.exotic-escapades.com/ 。 Used with author's permission. 用作者的许可。 Hiking up a mountain path and taking deep breaths of fresh, clean air beats pumping iron and sweating it out at the gym any day.远足了山区的道路和采取深呼吸的新鲜，洁净的空气抽节拍铁和出汗它在健身房任何一天。 "Hiking is an excellent form of exercise that can also give you peace of mind," says Suzanne Nottingham, a fitness expert who spent eight years as a backcountry forest ranger in the High Sierra mountains. “远足是一个极好形式的活动，也可以给你安心， ”苏珊说，诺丁汉大学，健身专家谁花8年作为一个森林护林backcountry高塞拉利昂山区。 "There's a meditative quality to being out in nature-where watches and money don't have any meaning-and just putting one foot in front of the other on a dirt trail." “有一个沉思的质量在自然的手表和钱没有任何意义和公正的把一只脚在前面，其他的泥土痕迹。 ” Whether you're itching to get away from the hustle and bustle of city life, or you'd like to turn your walking routine up a notch by adding the challenge of new terrain, hiking is the solution.无论你是渴望摆脱喧嚣的城市生活，或者您想要让您的日常步行了一个缺口，增加的挑战，新的地形，远足是解决问题的方法。 Before you strap on that new backpack of yours, here are a few tips from on how to prepare for your great wilderness adventure.在你带的，新的背包你的，这里有一些提示就如何准备你的伟大的荒野冒险。 Choose a location.选择一个位置。 Determine where you want to hike and then call the local Forest Service or Parks Service (in the Yellow Pages or on the Internet) to get detailed information about the parks and hiking trails in that area.确定要加息，然后请当地林务局或公园处（在黄页或在因特网上）以取得详细资料，公园及远足径在这一领域的工作。 Finding out the average amount of time it takes to cover the park's beginner trails or loops prior to your trip is also a good idea.找准平均所需的时间用于支付公园的初学者或循环步道之前，您的旅行也是一个不错的主意。 It lets you give an estimated time you'll be back so the folks at home can raise the alarm if you don't come back.它可以让你举一个估计的时间你会回来的人，以便在家里可以提高报警如果你不回来了。 I would suggest taking a loop, since it'll allow you to enjoy new scenery throughout your trek, because you won't have to backtrack.我建议采取循环，因为它可以让您享受全新的风景您长途跋涉，因为你不会放弃。 Another good reason to plan ahead: Safety.另一个很好的理由提前计划：安全。 You'll be able to tell a friend or relative the exact route you'll be taking in case of an emergency.您可以告诉朋友或亲属的确切路线您将考虑在紧急情况下。 Condition your body.你的身体条件。 Just as you wouldn't attempt a marathon without putting in a lot of training time, likewise you shouldn't go on a hike without doing some muscle conditioning and cardiovascular workouts.正如你不会试图马拉松没有投入大量的训练时间，这样你不应该继续加息没有做一些肌肉调节和心血管锻炼。 For a half-day mountain hike (about 4 to 5 hours), it is recommended that you train on a stairclimber for 30 minutes, three to four times a week, for at least two weeks.对于为期半天的山区加息（约4至5小时） ，建议您火车上stairclimber了30分钟， 3至4倍，每周至少两个星期。 The machine simulates the range of motion you'll use while hiking.这台机器模拟的各种动议您将使用而远足。 Also, practice stair-climbing without holding onto the handrails-it'll help improve your balance and coordination on the trails.此外，实践楼梯爬不上举行的扶手， it'll有助于改善您的平衡和协调的路。 Outfit yourself with the proper footwear.装备自己与适当的运动鞋。 When shopping, your best bet is to go to a sports store that has a terrain ramp so you can test your boots on an incline.购物时，你最好的赌注是去体育用品店，如地形坡道，因此您可以测试您的靴子上倾斜。 You'll want to make sure your feet don't slide all the way forward inside your boots when you're walking downhill, which can jam your toes and create circulation problems.你要确保你的脚不滑的所有前进的道路在你的靴子当你步行下山，可以堵塞你的脚趾，并建立流通问题。 Spring for a pair of lightweight hiking boots with heavy-duty tread.春节一对轻便远足靴重型轮胎。 The fit should be snug enough so that your feet feel cradled-not cut off from blood circulation.合适的应该是舒适足以使你的脚感觉一楼，而不是切断血液循环。 Once you have your boots, break them in right away by wearing them as often as possible for short periods of time.一旦你的靴子，打破他们马上穿他们尽可能多的很短的时间内。 Be prepared.作好准备。 It is also suggested that if you're going for a day hike you carry a fanny pack that contains a filled water bottle, light snacks (such as granola bars, fresh fruit and trail mix), sunblock, bug spray, sunglasses and Second Skin or Band-Aids for blister protection.它也建议，如果你会为你加息每天携带椒芬Pack ，它包含一个充满水的瓶子，小吃（如麦片酒吧，新鲜水果和线索组合） ，嘴唇，杀虫剂，太阳镜和第二层皮肤或邦迪的水泡保护。 You've no need to bring along a heavy pack, which can strain your neck and back.您已经没有必要携带了沉重的包，它可以应变的颈部和背部。 Also, check the weather forecast the day of your planned hike, and carry a folded lightweight rain poncho if you think you might get caught in a downpour.此外，检查天气预报一天的计划加息，并携带轻便折叠雨雨披如果您认为您可能会陷入了倾盆大雨。 Have fun and take care!乐趣和照顾！ John has experience in many areas of health and fitness and shares this Fitness Information on his website http://www.Fitness4Living.co.uk约翰的经验在许多领域的健康和健身和赞同这一健身信息在自己的网站上http://www.Fitness4Living.co.uk
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