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HIKING-101-SESSION-2.pptx
- 4. Hiking 101 HIKING 101 Hiking /ˈhīkiNG/ Hiking, walking in nature as a recreational activity. Especially among those with sedentary occupations, hiking is a natural exercise that promotes physical fitness, is economical and convenient, and requires no special equipment.
- 5. Fitness Benefits HIKING 101 Hiking is a powerful cardio workout that can: • Lower your risk of heart disease • Improve your blood pressure and blood sugar levels • Boost bone density, since walking is a weight-bearing exercise • Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs • Strengthen your core • Improve balance • Help control your weight • Boost your mood. "Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety," says Gregory A. Miller, PhD, president of the American Hiking Society. "Being in nature is ingrained in our DNA, and we sometimes forget that."
- 6. HIKING 101 1.Appropriate Footwear Happy feet make for pleasant hiking. Think about traction, support, and protection when selecting well- fitting shoes or boots. 2.Map and Compass/GPS While phones and GPS units are handy, they aren’t always reliable in the backcountry; consider carrying a paper map and compass as a backup and know how to use them. 3.Water (and a way to purify it) As a guideline, plan for half a liter of water per hour in moderate temperatures/terrain. Carry enough water for your trip and know where and how to treat water while you’re out on the trail. 4.Food Pack calorie-dense foods to help fuel your hike, and carry an extra portion in case you are out longer than expected. 5.Rain Gear & Dry-Fast Layers The weatherman is not always right. Dress in layers to adjust to changing weather and activity levels. Wear moisture-wicking items and carry a warm hat. Essential Items for Hiking These 10 essential items that should be on your hiking checklist:
- 7. 6.Safety Items (light, fire, and a whistle) Have means to start an emergency fire, signal for help, and see the trail and your map in the dark. 7.First Aid Kit Supplies to treat illness or injury are only as helpful as your knowledge of how to use them. Take a class to gain the skills needed to administer first aid and CPR. 8.Knife or Multi-Tool With countless uses, a multi-tool can help with gear repair and first aid. 9.Sun Protection Sunscreen, sunglasses, and sun-protective clothing should be used in every season regardless of temperature or cloud cover. 10.Shelter Protection from the elements in the event you are injured or stranded is necessary. A lightweight, inexpensive space blanket is a great option. HIKING 101 Essential Items for Hiking These 10 essential items that should be on your hiking checklist:
- 8. HIKING 101 BEFORE, DURING, and AFTER HIKING
- 9. HIKING 101 BEFORE Plan route. Do some research before you pick a trail to hike. This includes looking at trail websites and finding out some key details about the hike. Know your limitations. Having a good knowledge of your own fitness level and experience helps make hikes more enjoyable and safer. You can also plan for what to avoid and when to turn back. Pack essentials. You should always have these 10 essential items with you when you go hiking, these are items that will help keep you safe and comfortable during your journey. Dress appropriately. A good pair of hiking clothes can help keep you comfortable and safe while you're out there. They can also help protect you from unforeseen weather conditions.
- 10. HIKING 101 DURING Stay on the trail. This seems obvious, but it’s also the best way to respect the environment and not get lost on a hike. Doing so starts with staying on the trail, also make sure that you're on the right trail by checking with your map or GPS. Be aware of the surroundings. Always be aware of your surroundings, wildlife is more dangerous than you think. Wildlife safety. Knowing what types of animals, you could encounter and how to react if you do can benefit both you and the local wildlife. Stay hydrated. Dehydration can cause minor problems like mental fog to fatigue, to more serious illness if it gets severe.
- 11. HIKING 101 AFTER Trailhead safety. Follow the same steps as your pre-hike protocol to bookend your trip. Tell people you’re back. Get in touch with people that are waiting for your update on your trip, tell them that you arrive safe and on time. You’ll both feel better. Reflect on your trip & share helpful info. Reflect on what you have experienced and share the helpful info. Cool down. If you stop exercising too suddenly, you may feel lightheaded or dizzy. Your body needs the opportunity for its blood vessels to return to normal. So doing some stretching after a hike is important. Store your gear properly. It will prevent your gears from being damaged.
- 12. HIKING 101 Start slow. A short, local hike is best for beginners. Gradually work up to trails with hills or uneven terrain. Use poles. Digging into the ground and propelling yourself forward pushes your upper body muscles to work harder and gives you a stronger cardio workout. Head for the hills. Even a small hill will intensify your heart rate and burn extra calories. Miller says a 5% to 10% incline equals a 30% to 40% increase in calorie burn. Bump it up. Uneven terrain can work muscles while improving balance and stability. Weigh yourself down. Stock your day pack with extra weight. (Water’s a good option.) According to Miller, a 10- to 15-pound day pack will boost your calorie burn by 10% to 15% while strengthening your lower back muscles. Get into a groove. On the days you can’t make it to the trails, power-walk on a hilly terrain while carrying various degrees of weight in a backpack -- it will keep your hiking skills and fitness level on track. Strategies for Hiking You can get more out of your hiking with these fitness-boosting strat
- 13. Take time to listen. When hiking in the great outdoors, let nature do all the talking. Be respectful of both nature and the other users and keep the noise from electronic devices at bay. Not only will other visitors appreciate the peace and quiet, but so will the wildlife. Many wildlife species rely on natural sounds for communication purposes and disrupting those sounds can hurt their chances of survival. Be aware of your surroundings. Always be aware of your surroundings when hiking in our national parks. It will help keep you and any members of your group safe, and it will help keep wildlife and their habitats safe and healthy. Know the rules for hiking in bear country and know what to do if you encounter a bear on the trail. Make yourself known. When you encounter other hikers and trail users, offer a friendly “hello” or a simple head nod. This helps create a friendly atmosphere on the trail. If you approach another trail user from behind, announce yourself in a friendly, calm tone and let him/her know you want to pass. Strategies for Hiking You can get more out of your hiking with these fitness-boosting strat HIKING 101
- 14. HIKING 101 HIKING SPOTS IN LUZON HERE ARE 5 HIKING SPOTS IN LUZON
- 16. HIKING 101 The Mountains of Wawa Rodriguez, Rizal Level: Easy
- 17. HIKING 101 Los Baños, Laguna and Santo Tomas, Batangas Level: Moderate Mt. Makiling
- 18. HIKING 101 Arayat and Magalang, Pampanga Level: Moderate Mt. Arayat
- 19. HIKING 101 Banguet and Nueva Vizcaya Level: Easy to Strenuous Mt. Pulag
- 20. HIKING 101 THANK YOU Source: https://www.britannica.com/sports/hiking#:~:text =Especially%20among%20those%20with%20sed entary,walk%20among%20hills%20or%20mounta ins. (Hiking) https://www.webmd.com/fitness- exercise/features/hiking-body-mind (Fitness Benefits & Strategies) https://www.nps.gov/articles/hikingetiquette.htm #:~:text=Take%20time%20to%20listen.,but%20so %20will%20the%20wildlife. (Strategies) https://she-explores.com/stay-equipped/hiking- safety-before-during-after-the-trail/ (Before, During and After) https://americanhiking.org/resources/10essentials / (Essential Items for Hiking)