Take a hike

It's the great fitness escape -- release for the body, a boon to the heart and a tonic for the mind. Hiking is more popular than skiing, mountain biking or rollerblading and there is no expensive equipment required. And it's the most natural exercise routine in the world. Which is why hiking's a hit, especially with fitness-conscious women, who are heading outdoors for regular workouts and -- at least temporarily -- leaving aerobics classes and health clubs behind.

How fit will you get? One of hiking's undeniable attractions is that it offers the chance to get both physically and mentally fit. Where you hike, how you hike, and how long you spend on the trail determines how much exercise you get, what muscles you use, and how many calories you burn. Experts advise tailoring hiking styles and trails to your needs and desires. For instance, "interpretive hiking" is tackled at a leisurely, stop-and-smell-the-flowers pace that won't build muscles but will relax the mind and reduce the risk of heart disease. Fitness hiking, on the other hand, lets you tone muscles, particularly in your legs and buttocks, and delivers a solid cardiovascular workout.

A leisurely hike burns 150 to 200 calories an hour -- or more depending on terrain, speed and body size. Add a 10- to 15-pound backpack and you're burning at least 15 per cent more calories. Hard-core hiking -- scampering over some rocks or at the very least going uphill a ways -- burns at least 500 calories an hour.

Because inclines are often involved, fitness hiking is one of the easiest ways to develop body awareness, balance and muscles -- especially the quadriceps, hamstrings and calf muscles. The steeper the angle, the better the workout for the buttocks. And like all of life's great journeys, starting down the hiking fitness trail is easy: just put one foot in front of the other.

To pick up the pace, pick up a hiking stick. These hot items -- like any great accessory -- are built to reflect customers' tastes: choose from flashy, high-tech aluminum poles to hickory sticks (complete with compass on top) to adjustable poles with ergonomic grips. The best part? Hiking sticks help work out your neglected upper-body muscles and pump up your calorie burning and oxygen usage by about 25 per cent. They also take the pressure off your knees when you're heading downhill.

What are your favourite Canadian hiking trails? Discuss in our forums!

Page 1 of 2

Great trails
Canada offers an endless array of great hiking trails. We've reviewed and rated four favourites:

Easygoing (EG)/ Moderate (M)/ Advanced (A)/ Seriously Challenging (SC)

• The Cape Breton Challenge, Nova Scotia (EG-A)
Beginner to advanced hikers can find challenges and craggy, rough-hewn beauty along Cape Breton's Cabot Trail. Nova Scotia-based FreeWheeling Adventures offers a five-day coastal hike that includes the national park, Cabot Trail and the breathtaking Margaree Valley. (www.freewheelingadventures.com or 1-800-672-0775)

• The Bruce Trail, Southern Ontario (EG-SC)
This 800-kilometre-long, world-renowned footpath is a day hiker's delight. It starts at Queenston Heights on the Niagara River, follows the rugged and scenic Niagara Escarpment around Hamilton, goes up the escarpment past Milton and Caledon, then parallels Georgian Bay and snakes up the Bruce Peninsula to Tobermory. (www.brucetrail.org or 1-800-665-HIKE)

• The West Coast Trail, British Columbia (A-SC)
A national favourite, with its rocky headlands, natural beaches and forests of cedar, spruce and pine, this Vancouver Island trail is part of the Pacific Rim National Park Reserve. Access is tightly regulated, so remember to make an advance reservation. (www.westcoasttrailbc.com or call 250-726-7721 for more information. To make reservations, call 1-800-663-6000.)

• The Canol Heritage Trail, Northwest Territories (A-SC)
The terrain is straightforward, the river crossings can be scary and the keys to success -- preparation and forethought -- can't be stressed enough. But the rewards are sublime. (Call 867-587-3514 for more information.)

Hiking tips:
Injuries and ailments sidetrack many hikers, but most problems are preventable. Veteran Vancouver-based hiker Carol Raaymakers, director of sales and marketing for Fresh Tracks Canada, has tackled trails across Canada. She offers these tips for beginner hikers:

• Start slowly and stretch frequently: your first hike should be a brisk walking pace on fairly level terrain -- for two to three hours, maximum.
• Wear proper shoes and clothing. Invest in hiking shoes and break them in before heading out for a long hike.
• Bring along company or consider joining a local hiking club.
• Always carry a first-aid kit and a backpack. For a two- to three-hour hike, you should each have a litre of water and continuously drink to combat dehydration.
• Don't carry too much. Essentials are socks, plenty of water and an extra sweater or fleece top. Always pack rain gear.

Page 2 of 2