Warm up to get up

WARM UP TO GET UP

You are actually perfectly prepared, your shoes are in place, your rucksack is packed and the blue sky is smiling at you. But after just a few metres on your hike, it happens: You have a cramp. You can prevent this by preparing your body with specific exercises in the weeks before the hike and by doing a short warm-up at the start of your day.

PREPARATION FOR THE ACTIVITY

Prepare your body for the exertion of the hike to avoid injury. We have a few suggestions for your warm-up: get your cardiovascular system going by, for example, jumping in place for 4-5×1:00 minutes with a 30-second break in between, running in place for around 3:00 minutes or incorporating a few classic "jumping jacks".

"If you are planning a multi-day tour, you should start working on your fitness a few weeks beforehand. You should strengthen your back muscles so that you can carry your rucksack over long distances." Arthur | LOWA Head of Service Department

PREPARATION FOR THE ACTIVITY

LOOSEN MUSCLES AND MUSCULOSKELETAL SYSTEM

Once you've warmed up, it's time to loosen up a little. To do this, stand upright with your legs about hip-width apart. Let your shoulders circle slowly first, then your arms - forwards and then backwards. You can then slowly circle your head from left to right in a semi-circle for around 30 seconds.

PREPARATION FOR THE ACTIVITY

STRETCHING

Then bend forwards, stand on your heel with your leg stretched out and grasp the top of your foot with your hands. Stretch your calves in particular, hold the stretch for a short while and then switch legs. Then alternately pull your legs back until the bottom of your foot touches your buttocks. Hold the stretch for a short while here too.

"Inexperienced athletes should be careful not to overstretch, especially when stretching. Approach it slowly and start the exercises a few weeks in advance."

Alix von Melle | LOWA PRO Team

PREPARATION FOR THE ACTIVITY

TAKE REGULAR BREAKS

Short stretching breaks are also worthwhile during the hike. This has a revitalising effect and takes the strain off the body, as the rucksack can be put down. The stretching break can also be conveniently combined with a food and drink break. This means you can start the next stage of the route feeling energised and relaxed.