HIKING AND TREKKING

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The Seven Summits are more than just conquering Mt. Everest, the highest point in the
world. It is climbing and reaching the highest peaks of each continent in the world. Mr. Romeo
“Romi” Garduce is the first Filipino who was able to accomplish that. He scaled the nature’s
Goliaths, surviving the most extreme and challenging weather and environment conditions.

Mountains are usually described by its height or its peak. To a mountaineer, it goes beyond
the height of the mountain a climbs are also rated or graded that describe the challenges and
difficulties in ascending a mountain. The Yosemite Decimal System (YDS) describes mountain
terrains according to the techniques and physical difficulties encountered during the climb. The
National Climbing Classification System (Cox & Fulsass, 2003) describes the overall nature of a
climb in terms of time and technical difficulty by taking the following into account: length of climb,
number of hard pitches difficulty of hardest pitch, average difficulty, commitment, route finding
problems, and overall ascent time. It is often called the “commitment grade.”

In the Philippines, Pinoy Mountaineer website (Lasco, 2007) gives a very good guide in
describing and classifying not only the mountains but also the outdoor hiking destinations in our
country. Their descriptions include the difficulty scale of the mountains, length of hike, extreme
environment, the number of hours relative to reach the destination, and the kind of trail the hiker
will experience or the trail class. Difficulty scales are rated from 1-9, with 9 being the most difficult
to trek such as Mt. Halcon.

In Mountaineering, we often hear the word hiking and trekking. We associate these terms
with walking and backpacks. Most often, the terms are used interchangeably. In stricter sense, the
difference in two lies in the intensity of the activity. Hiking is done on man-made road or well-made
trails and basically shorter in distance, which sometimes only takes a day or two to cover. Trekking,
on the other hand, becomes more rigorous such that it is done over a variety of terrain and takes a
longer time to hike and thus, entails more days and nights in the outdoors. In other countries,
backpacking, trampling, or bushwalking are terms used for treks. Locally, the term “organized
climb” is a term that may also mean trekking.

How did mountaineering began as an activity?

In the 18th century, natural philosophers begin trips to the Alps of Europe for their scientific
observations. The area around Chamonix, France was a frequented place by those who would want
to observe the great glaciers on Mont Blanc, the highest peak in the Alps. It was during these visits
when a young Genevese scientist, Horace-Benedict de Saussre, saw Mont Blanc. He was challenged
by its height and that brought his determination that one day he will reach the peak of that
mountain. He even offered prize money for whoever will be able to reach its summit. It was only 25
years later, in 1786 that the prize money was claimed by a Chamonix doctor, Michel Gabriel Paccard
and his porter, Jaques Balmat. A year later, de Saussre himself was able to conquer the summit of
Mont Blanc. This led to start of mountaineering as a contemporary sport or activity. After 1850,
groups of British, Swiss, and Italian climbers scaled the high peaks of Switzerland. Soon after,
climbers began to search for newer and more challenging mountains to climb. Mountaineering was
then being distinguished as a sport as more and more climbers were conquering peaks throughout
Europe.

In the Philippines, the first two attempts to reach the highest peak, Mt. Apo, was recorded in
1852 by Jose Oyanguren and in 1870 by Señor Real. However both failed to reach the peak
(Henares, 2007). It was in October 10, 1880 that a successful expedition led by Don Joaquin Rajal
was recorded. It was said that that prior to his expedition, he had to get the permission of the Datu
Manig, the Bagobo chieftain. However, the datu did not give his consent immediately. Instead, he
demanded that a human sacrifice be made first to offer to the God Mandarangan. Later on, the datu
waived his demand and allowed Don Joaquin. Since then, numerous expedition followed.

Trekking /Hiking

Hiking is an outdoor activity which consists of walking in natural environments, often on hiking
trails. It is such a popular activity that there are numerous hiking organizations worldwide. The
health benefits of different types of hiking have been confirmed in studies. The word hiking is
understood in all English-speaking countries, but there are differences in usage.

Here’s a quick, general overview of how to train for hiking:

 Increase strength in major muscles that hikers rely upon. Stronger legs and core muscles
will better support the load in your pack and help you hike harder, longer.
 Build endurance in those same muscle groups, as well as the shoulders and lower back,
because hiking can be an all-day activity.
 Improve your balance so you have a more stable base that will allow you to take uneven
terrain in stride.
  Don’t forget your cardio. Complement this exercise plan with activities like trail running,
mountain biking or another aerobic exercise that you enjoy.

How to plan a hiking trip?

Hiking can be as easy as a walk in the park but as soon as you are going on a hike that will take
place on trails unfamiliar to you, some planning is required. By planning a trip you will acquire
information about the technical complexity of the trail, expected weather conditions and get an idea
of the area where the hike will take place. This information will help you to pack the right
equipment as well as avoid problems with the navigation later. In the following, we have described
the nine steps to go through before going on a hiking trip.

You should go through these nine steps at least 1 day before the hiking trip takes place.

Planning the route

After selecting the area where you want to hike, you should plan the route. If you are having
problems selecting the area, it’s a good idea to check Google Maps (terrain view) and look for
mountains nearby. Only rarely are there no hiking trails in proximity to mountains.

Then check if there are any known hiking trails in the area that you have selected. Search for
information online (forums and blogs for example) and check on Wikiloc and Movescount for GPS
trails. GPS trails come in especially handy as they do not only show detailed information such as
ascent, descent and distance but can also be downloaded and imported to a handheld GPS
device, GPS watch or simply a Smartphone. This makes navigation super easy as the trail and your
location can be seen at any time. However, it’s always a good to have a printed map (especially on
long and not well-marked hiking trails) as electronic devices are not 100% reliable – a battery can
run out, there might be no GPS signal etc. It is also possible that the trail has changed due to natural
phenomena such as landslides, flash rivers etc. In most cases you can buy printed maps of the area
online or at any tourist office. Another good (but paid) option is to use National Geographic
Mapping Software which allows you to export maps for printing. Additionally it allows you to plan
the route and measure distance.

When you have the route planned, it’s very important that you calculate the approximate time that
you will need to conduct it. When determining the required time, take distance, total ascent and
your physical preparedness into consideration. If you are not going on a hike alone, keep in mind
that the required time has to be based on the least fit person in the group.

Planning the journey to the starting point

When the route is selected, it’s time to plan the journey to its starting point. Starting points
are often remote and thus difficult to reach. Search for information online (forums, blogs), check
bus/train schedules or if this doesn’t work check if you can reach the starting point by car. If you
decide to go by car, keep in mind that some roads might require a 4×4 vehicle.

Check what temperatures to expect

If you are planning the hike shortly before it will take place, you can simply check the
weather forecast. Sometimes it’s hard to get temperature data for remote locations and if this is the
case check the temperature data from the nearest weather station. Then calculate the altitude
difference between the weather station and area where the hike will take place. The temperature
decreases with the altitude; approximately 6.5° C (11.7° F) for every 1000 meters (3280 ft). If you
are planning the hike long before it will take place, search for temperature averages online. Pack
your gear according to the expected temperatures.

Check what precipitation to expect

You can get an idea of how much precipitation to expect from the weather forecast or
historical precipitation data. Pack you gear according to expected precipitation; if high precipitation
is expected, take more pieces of clothing (in addition to waterproof gear) with you so that you don’t
have to run around wearing wet clothes.

Check how long the day will be

In many cases daylight is not a problem – you can easily hike 8 or more hours without using
any light. However, if you are hiking far away from the equator (Iceland for example) in winter, you
should expect that the daylight period will be significantly shorter. Therefore, you will need a
powerful light so that you can efficiently hike in darkness. Sunrise/sunset times for every major city
can be found on Time and Date website.

Check what vegetation and ground cover to expect

Information about vegetation and ground cover can be acquired from maps, satellite
imagery and by searching forums and blogs online. Finding information about the ground cover is
especially important when there is a chance that the trail is covered with snow. If so, you will need
appropriate footwear and equipment like for example gaiters, crampons and ice axe.

Check if there is water available

Check online if there are any sources of drinkable water along the trail. If there are, you can
eliminate some of the load that you’ll be carrying by refilling your bottles/hydrations system along
the trail.

Check if there are any dangerous animals

In case that there are dangerous animals like bears, snakes and spiders in the area where
you’ll be hiking, some additional caution is required. Information about dangerous wildlife can be
accessed online – check government websites, blogs and forums.

Check if there are any other natural hazards

Most common natural hazards include avalanches, floods and falling rocks. Information
about these hazards can be in most cases accessed on government websites, forums and blogs.
Hiking essential

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SHOES/BOOTS

Shoes/Boots are probably the single most important piece of equipment you will need to purchase
before a trip. Choosing the right shoe is vital to enjoying the walk and staying injury free.

Laces

There are different ways of lacing and they are often combined to make use of the advantages of
each mechanism:

Nowadays, laces are almost always braided nylon cords. Flat laces as often found in fashion
footwear are more likely to break so avoid them.

Tongues

Tongues are the flaps that cover the inlet of the upper. Most Hiking Boots have gussets connecting
the tongues to the upper. The gussets make sure that water, dirt, and debris are not able to enter
your shoe. With the laces tightened, the gussets and the tongue should fold nicely together to
conform to your shin and ankle without causing pressure points.

Soles

When it comes to shoes, the soles play a vital role. Today, Vitale Bramni's Vibram soles are possibly
the best known and most respected.

BACKPACKS

Packs can be roughly divided into 4 main types, depending on their size/volume, design, and
intended use:
Mountaineering Backpacks (40 to 65 litres)

Most Mountaineering Backpacks are very simple, robust, and streamlined, with a single
compartment and single lid pocket. Daypack (15-35 litres) These are small packs designed for day
use. It carries everything may need for a day's walking, trekking, sight-seeing, or climbing.

Trekking Pack (55-75 litres)

To carry enough clothing, food, and camping equipment for multi-day walks or Trekking trips, you
will need a Trekking pack.

Travelpack (65 - 95 litres)

This Backpack is similar in volume as the Trekking pack, but the type of activity it is used for is very
different. As the name implies, this Backpack is used for travelling between multiple points as well,
but with another mode of transport: planes, trains, buses, and a bit on foot (whereby the Trekking
pack is mostly used for on foot Trekking).

CLOTHING

Gore-Tex, one of the most innovative breakthroughs in clothing technology, can be found in many of
the top brands of outdoor gear. Gore-Tex is great provided you don't have to wear it during the
summer when a summer thundershower lasts but a few moments. You will don the jacket, hike for
a few minutes and start tugging at the 'pit zips' as the sweat starts pouring out. Trying to regulate
your body temperature when wearing full rain gear is not always that easy.

But as is often the case in the mountains, foul weather means significant drops in temperatures and
therefore, a fully waterproof shell should be a mandatory part of your gear. In the end, it is up to
you as to how much you would like to spend on equipment. If your budget allows it, Gore-Tex is a
fabulous piece of kit to have with you and that flash jacket will also look good in town or to the
office.

 Moisture-wicking underwear
 Moisture-wicking T-shirt
 Quick-drying pants/shorts
 Long-sleeve shirt (for sun, bugs)
 Lightweight fleece or jacket
 Boots or shoes suited to terrain
 Socks (synthetic or wool)
 Extra clothes * (beyond the minimum expectation)

SOCKS

Socks are also another key element in keeping feet dry and free of blisters. We use Smart wool
socks exclusively. Using wool may sound anachronistic, but Smart wool socks keep odors to a
minimum and will keep your feet fairly dry and warm. They are also easy to wash, and will dry
fairly quickly. I have completely given up on synthetic products when it comes to socks and the
same goes for layering under garments. Smart wool also makes base layers.
Food & Water

Pack snacks like energy bars, jerky and nuts that you can eat easily on the trail. Some people like to
bring a sandwich for lunch, too. For water, you can usually start with about two liters per person for
the day, but adjust the amount depending on length and intensity of the hike, weather conditions,
your age, sweat rate and body type. Learn more about choosing energy food and how much to
drink.

 Water bottles and/or reservoir

 Water filter/purifier or chemical treatment
 Trail snacks
 Lunch
 Extra day's supply of food

Navigation

Navigation is one of the Ten Essentials. The type of trip you’re taking and your personal preferences
will determine exactly which items you’ll bring.

 Map
 Compass

Optional:

 Route description or guidebook

 Altimeter watch
 GPS
 Satellite messenger/personal locator beacon

Emergency & First Aid

 First-aid kit or first-aid supplies

 (see First-Aid Checklist)
 Lighter/matches and fire starter
 Emergency shelter
 Whistle
 Two itineraries: 1 left with friend + 1 under car seat

Health & Hygiene

 Hand sanitizer
 Menstrual products
 Prescription medications

Sun protection:
  Sunscreen
 Sunglasses * (+ retainer leash)
 Sun hat
 SPF-rated lip balm

Tools & Repair Items

 Knife or multi-tool *
 Small gear-repair kit * (duct tape, zip ties, etc)

Day Hiking Extras

 Headlamp or flashlight * (with extra batteries)

 Camera
 Interpretive field guide(s)
 Outdoor journal with pen/pencil
 Binoculars
 Two-way radios

Trekking Poles

Hiking sticks make it easy on the knees.

Gear has changed a lot since many of us started hiking. Perhaps one of the most obvious changes,
other than the shift toward lightweight equipment, is the growing use of trekking poles among day
hikers and long-distance hikers alike. Upon first glance, trekking poles resemble ski poles,
sometime leading to awkward questions such as, “Isn’t July a bit early for skiing?” However,
trekking poles differ from ski poles in some important ways. Trekking pole handles are often
textured, and the poles themselves are rigid and strong, unlike flexible ski poles. Often, their tips
are hardened carbide steel, with the ability to “set” into rock and soil to provide traction.

Hikers often ask how two trekking poles are better than one “regular” walking stick. The simplest
answer to this question is that poles give symmetrical support that one stick does not. Hiking with
trekking poles provides many distinct benefits, including:

Protecting knees: When walking downhill, poles allow the muscles of the upper body to “take
over” some of the cushioning tasks often assumed by the quadriceps and smaller, discrete muscles
that support the knee. This means that hikers using two trekking poles experience less knee pain—
especially during descents, but also on level terrain.

Easing ascents: Poles also allow the muscles of the upper body to “help out” the legs during
ascents. Walking up a steep hill, hikers with poles immediately notice that the ability to push off
with poles gives them a distinct advantage. Poles can also correct posture during ascent, keeping
your head elevated and your lungs fully expanded.

Increased stability: The occasional stumble is part of any hike. Poles provide two additional points
of contact with the ground and enhance stability. Poles also allow hikers to brace themselves on
their poles to remain steady and upright, instead of falling after a stumble.
These benefits are of interest to all hikers, but are of particular interest to older hikers, among
whom knee pain is a common complaint. But, despite clear enhancements to safety and enjoyment,
hiking poles have their drawbacks. Many of them have hardened steel tips, which can scar rocks,
increase erosion, and contribute to trail widening. Hikers should weigh these possible impacts
against the very real benefits that poles offer in deciding whether or not poles are the right choice
for them.

If you do decide to use poles, keep these tips in mind to reduce your impact:

1. Consider rubber tips, which cover the sharpest part of the steel point and prevent them from
scarring rocks, while still maintaining traction.

2. Place poles carefully. Avoid easily scarred rocks, fragile trailside vegetation, and other hikers.

3. Place poles narrowly. Try to confine your pole tips to the established tread surface of the trail.

Keeping these three simple tips in mind will help hikers take advantage of this new hiking tool
while limiting negative impacts on the trail.

Health Benefits of trekking or hiking

1) Musculo-Skeletal Health
Trekking helps tone the muscles while enhancing their elasticity. This strengthens and
powers up the muscles. Needless to add, the biggest beneficiary is the legs, particularly gluteal
muscles (buttocks), quadriceps (legs), hamstrings (back of the thighs), inner & outer thighs, hips,
and calves. Oblique muscles (abdomen) neck, shoulder, & arms muscles & bones are also groomed.
All this while, your bone density is increasing and the density loss or osteoporosis is slowing down.
Trekking is especially helpful for people with joints & back pain, a condition called arthritis. The
mountain trails are comfortable and softer for the feet, ankles, knees, back, and hips as compared to
the concrete ground. Carrying a backpack enhances the benefits and works additionally on your
upper body strength. A stronger & toned musculoskeletal system and reduced body weight with
intense practice on an unpredictable and steep terrain help in improving your body balance.

2) Control Body Sugar and Lose Those Extra Pounds

Trekking also aids the body to fight Type 2 diabetes. Since muscles are intensely working
during trekking and hiking, they need energy. The body uses blood sugar to fuel muscle activity.
This reduces the excess sugar in the blood, while also increasing the body’s insulin tolerance. In
addition, when the blood sugar levels fall inadequate, the body uses its fat reserves to provide
energy. Due to intense bodywork for long hours during climbing, initially sugar and then fat fuel up
the body. You burn around 200 calories per hour when trekking with approximately 30 pounds
(13.6 kgs) backpack. The weekend treks are the shortest and even they include some 15-18 hours
on foot. Try calculating the approximate fat burn! Note that the amount of calories lost is directly
proportional to the weight you carry during trekking and the altitude you scale. An increase of 10%
incline in hiking boosts calories burn by around 30-35%, while a backpack weight increase of 10-15
pounds accelerates the fat burn by approximately 10-15%. This does not mean you overburden
yourself. Stay moderate and within your body’s capacity.
3) Increased Heart & Lung Capacity

Regular trekking and hiking are said to reduce the blood pressure by 10 points and balance
the body’s cholesterol & triglycerides levels as well. This helps improve the circulatory &
respiratory system health, thereby reducing the probability of heart attack, stroke, cardiovascular
pains & respiratory disorders. In addition, the more you breathe fresh air the more active your
lungs become, more blood the heart pumps, and healthier it all turns. Use a trekking stick for
walking support. Fixing the stick on the ground and pushing your body against it to move further,
works on your upper body muscles and heart.

4) Grow on your softer skills

A practical way to gain management skills is a trekking expedition. Target setting, planning,
organizing, team building, goal orientation, adaptability to change, and mental strength – read
perseverance & determination – all traits are cultivated as a ‘necessity’ to help you reach where you
need to. You have to pull yourself up and then push exactly as you arrive at that line of ‘undoable.’
This is your learning point and from here, you form your learning curve. Be ready to surprise
yourself, to discover yourself, to know that you spent a significant part of your life underutilized. By
the time you reach your goal, you have the foundation for personal growth.

5) Anti-Depressant and Mood Swing Counter

While traversing through the ‘magnanimous’ mountains, you savor the ‘simplest yet life-
changing’ experiences. You connect with the bountiful nature, its healing sounds, and the myriad
colors, spans, & creatives, like the hills, the meadows, the brooks & lakes, the greens, the frolicking
fauna, and the most indispensable ‘you’ & your ‘inner peace.’ Even the routine and ignored sun,
moon, and stars seem to shine like never before. Kindness & empathy starts kicking in. Concisely,
you become more active, feel adequate, positive, & stress-free, sleep well, and grow happy. You are
evolving. Keep trekking.

6) Fight Diseases like Cancer

According to a study, hiking can even help the patients fight the deadliest of diseases like
colon, breast, lung, and endometrial cancers. International Journal of Sports Medicine measured the
antioxidants levels in the breast cancer patients, before and after hiking. The levels improved after
the activity. Higher the antioxidants in the human body, higher is its capacity to fight infections and
catalyzes recuperation. Life is bigger than the diseases and nature helps you cope very effectively.
Hiking and trekking are one of the best ‘body-friendly’ activities.

With a host of trekking related physical benefits, fresh oxygen infusion, positive mental frame due
to endorphin hormone, emotional pleasure, social interactions, reduced confusion, anxiety, & anger,
increased energy because of adrenaline hormone, and improved life skills, naturally your happiness
index is high. Nature can fill your life to the brim. Just give it a chance to take its own course. Make
that first effort of going on a trek and change your body, spirit, and life for good!
References :

Book

Aparato, Conrado R. , Brebante , Zyra Ruth Talaroc, Callo, Lualhati Fernando and Dajime, Peter
Fermin. RBS Physical Education and Health (Volume II) 116-123 P. Published, copyrighted 2017,
and distributed by Rex Book Store, Inc. (RBSI) with main office at 856 Nicanor Reyes Sr., Sampaloc,
Manila / Tel. Nos.: 735-1364, 736-0567

https://www.slideshare.net/JuanNieto/trekking-hiking

https://www.rei.com/learn/expert-advice/day-hiking-checklist.html

https://www.rei.com/learn/expert-advice/conditioning-backpacking.html

https://besthiking.net/plan-hiking-tour/

https://americanhiking.org/resources/trekking-poles/