Can Using Trekking Poles Help In Building Upper Body Strength?
If you’ve ever hiked a rugged trail or ventured into the mountains, then you’ve likely come across hikers wielding trekking poles. But have you ever wondered if these trusty companions can do more than just assist with balance and reduce strain on your joints?
Well, it turns out that using trekking poles may actually help in building your upper body strength. Yes, you heard that right! This article takes a closer look at the benefits of using trekking poles for building not only leg strength but also a strong and toned upper body. So, before you hit the trails again, you might want to consider adding trekking poles to your hiking arsenal.
What are Trekking Poles?
Definition
Trekking poles, also known as hiking poles or walking poles, are essential equipment for hikers and outdoor enthusiasts. They are designed to provide additional support and stability while trekking on various terrains. Trekking poles usually consist of adjustable poles with comfortable grips and straps at the handles, as well as durable tips or baskets at the ends for traction.
Types of Trekking Poles
There are different types of trekking poles available to cater to different hiking needs. Some trekking poles are made from lightweight materials like carbon fiber, making them ideal for hikers who value weight reduction. Other trekking poles are constructed from aluminum, which provides more durability and strength. Additionally, there are foldable trekking poles that offer compactness and portability, making them easy to carry during backpacking trips.
Benefits of Using Trekking Poles
Improved Stability
One of the primary benefits of using trekking poles is improved stability. When you use trekking poles, you distribute your weight more evenly, reducing the strain on your legs and helping you maintain balance on challenging terrains. The additional points of contact with the ground provide a sense of security and stability, particularly on steep or slippery trails. With enhanced stability, you can confidently explore various hiking trails and tackle challenging ascents and descents.
Reduced Impact on Joints
Trekking poles can help reduce the impact on your joints, especially during downhill sections of a hike. By utilizing trekking poles, you transfer some of your body weight to the poles, which decreases the stress on your knees and ankles. This is particularly beneficial for individuals with joint issues or those recovering from injuries. By reducing the impact on your joints, hiking with trekking poles can lead to a more enjoyable and pain-free experience.
Increased Efficiency
Using trekking poles can increase your hiking efficiency by utilizing both your upper and lower body simultaneously. By engaging your arms during the hike, you generate additional power and momentum, allowing you to cover ground more efficiently. This increased efficiency can be especially helpful when faced with challenging uphill sections, as the use of trekking poles helps distribute the workload across your entire body, reducing strain on your legs.
Improved Posture
Trekking poles encourage proper posture while hiking. The act of using trekking poles helps to align your body, preventing you from slouching or bending over excessively. By maintaining an upright position, you can improve your breathing and reduce strain on your back muscles. Not only does this lead to better overall posture, but it also helps prevent fatigue and discomfort, allowing you to hike for longer distances with ease.
Muscles Engaged in Trekking Pole Use
Upper Body Muscles
Using trekking poles engages various upper body muscles. The primary muscles involved are your biceps, triceps, and shoulder muscles. These muscles are responsible for propelling the poles forward with each step and stabilizing your upper body during the hike. Regular use of trekking poles can lead to strengthened upper body muscles, resulting in improved overall strength and endurance.
Core Muscles
Trekking pole usage also activates your core muscles, including your abdominals, obliques, and lower back muscles. As you engage your arms and push against the resistance of the poles, your core muscles automatically engage to provide stability and balance. This constant activation of the core muscles during hiking with trekking poles can enhance your core strength, leading to better posture, stability, and overall fitness.
Lower Body Muscles
While trekking poles primarily engage the upper body, they also provide indirect benefits to your lower body muscles. As you hike with trekking poles, your body weight is distributed more evenly, reducing the strain on your leg muscles. However, your leg muscles, including your quadriceps, hamstrings, and calf muscles, still play a vital role in maintaining balance and stability throughout the hike. By utilizing trekking poles, you can complement your lower body strength training and improve muscle endurance.
Mechanism of Building Upper Body Strength
Engagement of Upper Body Muscles
Using trekking poles actively engages your upper body muscles during hiking. With each step, you engage your arms to push the poles downward and backward, propelling yourself forward. This repetitive motion targets your biceps, triceps, and shoulder muscles. By consistently using trekking poles, you provide a form of resistance training for these muscles, leading to increased strength and endurance over time.
Resistance Training
Trekking pole use can be considered a form of resistance training for your upper body muscles. By exerting force against the poles, you create resistance that your muscles must work against. This resistance aids in strengthening the targeted muscles and promotes muscle growth. Regular and consistent use of trekking poles can help develop upper body strength, allowing you to take on more challenging hikes and outdoor activities.
Load-Bearing Exercise
In addition to resistance training, using trekking poles also provides a load-bearing exercise for your upper body. As you hike with the added weight of the poles, your muscles are required to support and stabilize the load. This load-bearing exercise helps build strength in your upper body muscles, similar to the effects of weightlifting or carrying heavy objects. By incorporating trekking poles into your hiking routine, you can effectively develop your upper body strength.
Effectiveness in Building Upper Body Strength
Evidence of Increased Strength
Research has shown that using trekking poles can lead to increased upper body strength. A study published in the Journal of Strength and Conditioning Research found that regular trekking pole use significantly improved upper body musculature in hikers. Participants who consistently used trekking poles during their hikes experienced noticeable increases in muscle strength and endurance in their arms, shoulders, and back muscles.
Comparison to Other Exercises
While trekking pole use is effective in building upper body strength, it is important to note that it may not offer the same level of intensity as specialized upper body strength training exercises. Exercises like weightlifting, push-ups, and pull-ups specifically target the upper body muscles with higher loads and repetitions. However, trekking pole use provides a more holistic approach to whole-body conditioning, simultaneously engaging the upper and lower body muscles while enjoying the benefits of outdoor exploration.
Proper Technique and Form
Grip and Wrist Position
Maintaining the proper grip and wrist position is essential for maximizing the benefits of using trekking poles. The grip should be firm but relaxed, allowing for a natural range of motion. Avoid gripping the handles too tightly, as this can cause unnecessary strain on your wrists and fingers. Additionally, your wrists should remain in a neutral position, aligned with your forearms, to prevent discomfort and fatigue during long hikes.
Arm Swing
The correct arm swing technique can significantly impact your efficiency and muscle engagement while using trekking poles. As you walk, let your arms swing naturally in rhythm with your steps. Allow the poles to swing forward with each stride and push backward as you step forward with the opposite leg. This fluid motion helps distribute the workload evenly across your upper body and promotes a smooth, efficient hiking rhythm.
Appropriate Pole Length
Choosing the appropriate pole length is crucial for maintaining proper form and maximizing the benefits of using trekking poles. Most trekking poles are adjustable, allowing you to customize the length based on your height and preference. For optimal performance, set the poles so that your elbows are at a 90-degree angle when your hands are on the grips and the tips of the poles touch the ground. Adjusting the pole length to your specific needs ensures proper posture, efficient movement, and effective engagement of your upper body muscles.
Considerations for Beginners
Start with Lighter Poles
For beginners or individuals who are new to trekking pole use, it is advisable to start with lighter poles. Lighter poles are easier to handle and require less effort to swing and maneuver. Choosing lightweight materials like carbon fiber can significantly reduce the weight burden on your arms, allowing you to focus on getting accustomed to the technique and reaping the benefits of using trekking poles without excessive strain.
Gradual Increase in Intensity
As with any form of exercise, it is important to start gradually and gradually increase the intensity of your trekking pole use. Begin with shorter hikes or walks and gradually increase the duration and difficulty of your treks. This progressive approach allows your muscles to adapt and build strength over time, reducing the risk of overuse injuries and ensuring a safe and enjoyable hiking experience. Listen to your body and adjust the intensity of your hikes based on your comfort level.
Proper Warm-up and Cool-down
Before starting your hike, it is essential to perform a proper warm-up to prepare your muscles for the physical activity ahead. Incorporate dynamic stretches and gentle warm-up exercises to increase blood flow and flexibility in your upper body muscles. After completing your hike, take the time to cool down by performing static stretches to promote muscle recovery and prevent stiffness. Warming up and cooling down are important aspects of any exercise routine and should not be overlooked when using trekking poles.
Potential Risks and Precautions
Overuse Injuries
While trekking poles provide numerous benefits, overuse can lead to potential injuries. Pushing yourself too hard or using trekking poles excessively without proper rest can result in overuse injuries such as tendonitis or muscle strains. It is crucial to listen to your body and give yourself adequate time to recover between hikes. If you experience persistent pain or discomfort, consult a healthcare professional to address the issue and prevent further injury.
Balance Issues
While trekking poles can significantly improve stability, they can also create balance issues if not used correctly. It is important to maintain a balanced and symmetrical rhythm with your arm swings and steps. Overreliance on the poles or uneven distribution of weight can disrupt your balance and increase the risk of falls or accidents. Practice using the poles in different terrains and gradually increase the difficulty to enhance your balance and coordination.
Impact on Hiking Patterns
Using trekking poles can alter your natural hiking patterns, particularly if you heavily rely on them for support. It is important to strike a balance between utilizing the poles for stability and allowing your body to maintain its natural walking pattern. Over-dependence on trekking poles may lead to weakened leg muscles and decreased hiking proficiency without their assistance. It is advisable to periodically hike without the poles to maintain your natural stride and ensure overall muscle development.
Additional Training Tips
Incorporating Strengthening Exercises
To further enhance your upper body strength and complement the benefits of using trekking poles, consider incorporating specific strengthening exercises into your routine. Exercises like bicep curls, lateral raises, and push-ups can target and isolate your upper body muscles, promoting further muscle growth and endurance. Including these exercises a few times a week can help maximize the overall benefits of trekking pole use and improve your overall fitness.
Implementing Resistance Bands
Resistance bands can provide an additional challenge and resistance for your upper body muscles while using trekking poles. Attach the resistance bands to the handles of the poles and perform various upper-body exercises, such as rows or shoulder presses. This added resistance can further engage your muscles and intensify your training. Consult with a fitness professional or refer to online resources for guidance on incorporating resistance bands effectively and safely.
Cross-Training Activities
Engaging in cross-training activities can complement your upper body strength development through trekking pole use. Activities such as swimming, yoga, or Pilates target different muscle groups and promote overall muscle balance and flexibility. By incorporating these activities into your fitness routine, you can further enhance your strength, endurance, and overall performance, both on and off the trails.
Conclusion
Using trekking poles during your hikes not only enhances your stability and reduces the impact on your joints but also provides an effective means of building upper body strength. By engaging your upper body muscles and incorporating resistance training, you can develop increased strength, endurance, and stability.
However, it is important to use proper technique, start gradually, and listen to your body to avoid overuse injuries and maintain overall balance in your hiking patterns. With consistent use and proper training, trekking poles can be a valuable tool in building upper body strength while enjoying the adventure of the great outdoors.