Assess your hiking level
Measure your fitness
I propose a quick test that will allow you to assess your physical condition and check if it is suitable for the hikes you wish to undertake. However, please note: this small test is not exhaustive and cannot replace a visit to your doctor if you have any doubts about your health. Add up your results with the evaluations that follow to know your score and determine your level:
1. Measure your Muscle Tone:
Walking in the mountains, in the forest, and in the snow, unlike walking on flat ground, is an exercise that consumes a lot of energy. The legs are the muscles that we use the most. Do the wall sit exercise: stand with your back against the wall, knees bent at 90 degrees, and thighs parallel to the ground. Hold this position for as long as possible:
- More than 60 seconds: note 4
- Between 45 and 60 seconds: note 3
- Between 30 and 45 seconds: note 2
- Less than 30 seconds: note 1
2. Measure the flexibility of your posterior muscle chain:
It is the posterior muscles (calves, thighs, glutes, back) that tend to contract and shorten during walking and carrying a backpack. Stand with your feet together and legs straight, and let the upper part of your body "hang" forward. Allow the muscles to relax for 15 seconds, then assess the distance between the tips of your fingers and your toes:
- You can place your hands flat in front of your feet: note 4
- You touch the ground with the tips of your fingers: note 3
- You are about 10 cm off the ground: note 2
- You are closer to 20 cm (or more...): note 1
3. Is your weight proportionate to your height?
Being overweight fatigues the body and requires more energy and muscle strength for a given effort.
Calculate the following ratio: Weight (in kg) / (Height x Height (in m))
- less than or equal to 24: note 4
- between 24 and 26: note 3
- between 26 and 28: note 2
- above 28: note 1
4. Take your resting pulse:
Place two fingers on the radial vein on the inner side of the wrist on the thumb side and count the number of pulses for 60 seconds:
- If you find 50 to 60, note 4
- If you find 60 to 70, note 3
- If you find 70 to 80, note 2
- If you find more than 80, note 1
5. Take your pulse after exertion:
Squat down and stand up twenty times without stopping. Take your pulse immediately afterward:
- If you find 80 to 100, note 4
- If you find 100 to 110, note 3
- If you find 110 to 120, note 2
- If you find more than 120, note 1
6. Take your pulse 2 minutes after finishing this exercise:
Compare it to your resting pulse. If increased:
- between 5 and 10 beats note 4
- between 10 and 20 beats, note 3
- between 20 and 30 beats note 2
- of more than 30 beats, note 1
The results
Your total is 20 or more: you seem to be in full possession of your physical abilities! You have the physical capacity to sign up for all my sessions. (however, do not neglect the mental aspect and hunger)
Your total is between 15 and 20: You are in shape, but get ready if you want to tackle level 5 or 6 hikes. Try to address the weaknesses identified in the test by engaging in regular physical activity that combines strength training, stretching, and endurance. Ideally, you should walk on sloped terrain to work on the specific muscles used in mountain hiking. You can also find this type of preparation at the gym.
Your total is between 10 and 15: You are not in condition to do a level 4 hike. Starting today, everything will be good to improve your fitness. Give up the elevator for the stairs, take up cycling, and take advantage of every opportunity to walk, run, and jump. Go hiking on weekends (you can join a club). You must improve the weak points of the test by engaging in regular physical activity that combines strength training, stretching, and endurance.
Your total is less than 10: The recommendations from the previous section also apply to you. Lack of physical activity, overwork, and stress should be your daily burdens. It will take you several months of self-work to feel ready to embark on a session beyond level 1-2: start now and hang in there... In any case, you will begin with one of my easiest sessions.
What will happen if you overestimate your abilities?
In this case, it is possible to join another, easier activity if you are really not at the level. Please know that I am responsible for all the people in the group and that I will be more attentive and listen to those who are experiencing more difficulties, and I will adjust the pace according to the slowest walker, as long as the length of the stages allows it.
And in the head
Psychologically as well, it is important to be ready to leave. You have chosen a certain form of adventure for your vacation, and in this case, prepare yourself mentally for your stay: communal living sometimes requires concessions, and in any case, a certain tolerance. Some unforeseen events (weather, incidents, fatigue, hunger) can affect the course of the hike, and everything will be done in your interest or for your safety.