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. "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. "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.

"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. Before you strap on that new backpack of yours, here are a few tips from on how to prepare for your great wilderness adventure.

Choose a location. 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. 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. 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.

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. Another good reason to plan ahead: Safety. You'll be able to tell a friend or relative the exact route you'll be taking in case of an emergency. Condition your body. 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.

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. The machine simulates the range of motion you'll use while hiking.

Also, practice stair-climbing without holding onto the handrails-it'll help improve your balance and coordination on the trails. Outfit yourself with the proper footwear. 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. 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.

Spring for a pair of lightweight hiking boots with heavy-duty tread. The fit should be snug enough so that your feet feel cradled-not cut off from blood circulation. Once you have your boots, break them in right away by wearing them as often as possible for short periods of time. Be prepared. 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.

You've no need to bring along a heavy pack, which can strain your neck and back. 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.

Have fun and take care!John has experience in many areas of health and fitness and shares this Fitness Information on his website http://www. Fitness4Living. co. uk

Author:
John Higgins