Want to make your workouts — and quite possibly your whole world — better? Go for a hike. It’s not only an easy way to rev your heart rate while being friendly to your joints (Read: low impact), but research shows it can strengthen your spirit as much as your muscles. Here’s what happens when you head for the hills:
1.您会燃烧更多卡路里
It might seem like a no-brainer, because adding an incline boosts nearly any fitness challenge (hello gravity!), but even strolling along moderate natural terrain can boost calorie burn. According to theHarvard University calorie-burning guide, the average 155-pound person would burn 149 calories walking a 17-minute mile for 30 minutes along flat terrain, and 223 calories over cross-country terrain. That’s 50% more calories torched! Move faster or climb a steeper hill and that number only increases.
2. YOU’LL TONE YOUR LEGS, GLUTES AND CORE
回到倾斜的效果：当您上坡行走时，您的拉力和推动体重比在平坦的表面上要大得多 - 尤其是您接触臀部和腿筋。当您下坡时，四边形开始行动以帮助稳定身体，包括膝盖。最后，您的核心在整个动作中起作用，以稳定整个身体，尤其是在不平坦的地形上。
3. YOU’LL FOCUS BETTER
A study published in the journalPsychological Scienceshowed that when people walked in nature, they experienced improved focus. Study participants were asked to stroll through a leafy arboretum during a Michigan winter. They fared better on cognitive function tests than they had before the nature walk and better than those who walked in a more urban setting. (According to the researchers, urban environments require too much active attention, which detracts from the typically restorative effects of a walk.)
What does this mean for you? You can get physiological benefits when ramping up the incline on your treadmill, but if you take your hike outside, you’ll boost your body和mind.
READ MORE >7 BENEFITS OF GETTING OUT IN NATURE
4.YOU’LL BE HAPPIER
This might be the best benefit of all: As if brain and body power weren’t enough,researchhas shown that hiking can reduce and even help stave off depression. Stanford University scientists found that walking in nature for 90 minutes versus walking for the same amount of time in an urban setting reduces activity in the prefrontal cortex — the part of the brain responsible for depression. More specifically, the researchers found hiking can reduce rumination, or rather, repetitive, negative thoughts. A dose of sunshine anyone?
