Lesson 8: HIKING AND TREKKING
commitment, route finding problems, and overall ascent time. It is often
LESSON CONTENT
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 climb is 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,
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number of hard pitches difficulty of hardest pitch, average difficulty,
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 Saussure, 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 Saussure 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
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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
expeditions 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.
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 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.
2

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
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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.
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 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
Hiking essential
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,

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.
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)

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
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

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 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
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.


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.
Water bottles and/or reservoir



Moisture-wicking underwear

 Moisture-wicking T-shirt Water filter/purifier or chemical treatment



Quick-drying pants/shorts

 Long-sleeve shirt (for sun, bugs) Trail snacks



Lightweight fleece or jacket

 Boots or shoes suited to terrain Lunch



Socks (synthetic or wool)

 Extra clothes * (beyond the minimum Extra day's supply of food

expectation)

SOCKS
Navigation
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

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 Navigation is one of the Ten Essentials. The type of trip you’re Sun protection:
taking and your personal preferences will determine exactly which items
you’ll bring.  Sunscreen
 Sunglasses * (+ retainer leash)

 Map


Sun hat
SPF-rated lip balm

 Compass Tools & Repair Items

Optional:

 Route description or guidebook

 Knife or multi-tool *



Altimeter watch
GPS
 etc)
Small gear-repair kit * (duct tape, zip ties,

 Satellite messenger/personal locator beacon

Day Hiking Extras
Emergency & First Aid


 First-aid kit or first-aid supplies
 (see First-Aid Checklist)
 Lighter/matches and fire starter Headlamp or flashlight * (with extra
 Emergency shelter
batteries)
 Whistle


 Two itineraries: 1 left with friend + 1 under car seat
Health & Hygiene

 Hand sanitizer Camera

 Menstrual products
 Prescription medications

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 
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.
Interpretive field guide(s)
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
Outdoor journal with pen/pencil 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
Binoculars 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.

Two-way radios 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,
Trekking Poles
increase erosion, and contribute to trail widening. Hikers should weigh these
possible impacts against the very real benefits that poles offer in deciding
Hiking sticks make it easy on the knees.
whether or not poles are the right choice for them.
Gear has changed a lot since many of us started hiking. Perhaps one
If you do decide to use poles, keep these tips in mind to reduce your
of the most obvious changes, other than the shift toward lightweight
impact:
equipment, is the growing use of trekking poles among day hikers and long-

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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
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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
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 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.
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!

5. Anti-Depressant and Mood Swing Counter

While traversing through the ‘magnanimous’ mountains, you

savor the ‘simplest yet lifechanging’ 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,

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 2. A lifestyle sport involving hiking and trekking through rugged
terrain, camping, climbing over rocks, fallen trees and logs, passing
by thick vegetation, crossing rivers, and exploring the great outdoors
while having fun in the process.
a. trekking c. climbing
b. hiking d. mountain climbing 
3.  Is any climb that can be accomplished within a single day without
extraordinary physical effort, taking five hours or less from the
jump-off point (location at the foot of the mountain where the hike
begins) before reaching the summit.
a. major climb c. minor climb 
b. extreme climb d. climb
4. Normally requires two or more days to accomplish, with the climber
exerting a great deal of physical effort, and normally takes six hours
or more to reach the summit.
a.  Extreme climb c. minor climb
b. Climb d. Major Climb 
5. 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.
a. Anthony Garduce c. Romy Garduce
ASSESSMENT b. Romeo “Romi” Garduce d. Remy Garduce
6. An outdoor activity which consists of walking in natural
Instruction: Choose the letter of the correct answer. environments, often on hiking trails.
a. Mountaineering c.  Hiking
b. Climbing d. Trekking

1. A sport in attaining or attempting to attain high points in

mountainous regions, mainly for the pleasure of the climb.
7. Are probably the single most important piece of equipment you will
a. trekking c.  climbing need to purchase before a trip.
b. Mountaineering d. hiking
a. shoes/boots c. trekking poles

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 b. clothes d. backpack
8. One of the hiking essentials.
a.  Food c. backpack
b. Navigation d.  clothes
9. Another key element in keeping feet dry and free of blisters.
a. trekking pack c. socks
b. backpack d. clothing
10. Often, their tips are hardened carbide steel, with the ability
to “set” into rock and soil to provide traction.

a. Laces c. trekking pack

b. Backpack d. Trekking Poles

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