How to Do
The moderate backpacking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate backpacking.
Beginning
1. When you take a stride forward on a climb, extend your back knee and keep your entire weight on that leg. Relax the muscles in your other leg as you swing that leg forward. When your forward foot lands on the ground, keep it relaxed so it doesn't bear any weight. You are free to remain in that posture for as long as you require.
2. When you're ready to take the next step, shift your weight to the front foot, step forward with the other, and lock the back knee again.
Movement
1. Take a walk at least two or three times every week. Make sure you move quickly enough to raise your heart rate, then maintain it for at least 30 minutes.
2. Make sure you're wearing the same shoes you'll be hiking in.
3. On weekday walks, bring a light-weight daypack.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
