In times of holidays the hiker has hiking of medium difficulty after he hasn’t done any type of sport during the year or to be outside of fitness.
Therefore he is painful, or worst, injured for the effort in the up of a small mountain or a long hiking in the beach. It turn into in a sacrifice instead of be an agreeable activity.

Advice for avoid it
For that not occur and for that we can enjoy the maximum of a good hiking without muscular pains after one year without do any sport in the city life, we must think in prepare our body for that it doesn’t suffer the consequences of an exigency not daily, and what appear such as a training or a distraction, to be turn into a complication due to an injury or an exhaustion that doesn’t allow us enjoy the hiking.
For the people who live in a big cities, the absence of time or appetite at the time of training it is a factor that play against, but what a lot of times success respect to the appetite is to feel require of put in work in one or two months in the machine called body, to saturate of this mode our physic and physiques.

Why do we reduce our diary exigencies and do a regular training to achieve these injuries?

From the time that we decide to do some activity outdoor, we must think with the equipment that we need and with the physic preparation, in the case of trekking or hiking, we know that the parts more used are the legs and the back (that must be prepared to carry some weight).

Ideally be to start with small hiking and slowly increase the time and the speed, upstairs, to do elongations exercises of lower limbs, waist and neck, accompany of breathing exercises, rotation of trunk and rotation of shoulder joints.

We can add ride a bike, and when our body will be fitness it will possible add climbing. Then, before of a trip, it is a good idea do some exercise for reinforce the legs for avoid overloading in the knees, ankles, etc. Reinforce the trunk to avoid pains and injures that a lot of times are due to bad position and movements of incline way. Also it is recommendable to do stretching of different muscles to achieve more flexibility and elasticity of the muscles and articulations. Do aerobic work to increase our chest capacity and physic resistance.

To conclude, it is important stand out that is very important stretching the muscles and after start with the exercises.