1. Preheat the body The body is the principal and the basis of exercise, and the capacity of each part of it is limited. Therefore, there should be a preparation activity time before hiking, from the bottom up to move each joint, until you feel your body gradually soft up and warm up, only then start to hike from slow to fast real hiking exercise. This is because there is a big difference in the amount of exercise between hiking and pulling and the usual walk. 2.Measure your body to have a comprehensive understanding of your body, such as how good your physical fitness, what is the limit of your hiking distance, do you have old injuries in your body, especially your legs and feet have no old problems? What is your essential first aid medicine and so on. In addition, be sure to choose a pair of suitable shoes for yourself, the soles should have a certain thickness and flexibility, and the weight should be lighter, because it is your quality assurance for hiking at the same time will also protect the legs and feet very well. There are some hiking enthusiasts, their own occupation to stand or walk for a long time, such as teachers or sales clerks, unknowingly may knee injuries than others to some heavy, it is not recommended to do walking exercises for a long time with high load. 3, master the essentials Control the rhythm, try to maintain a uniform speed, the best walking speed is to walk without panting, the pulse is best not to exceed 120 times / min. Some people say that the step can be enlarged a little to save energy, but a long time to walk in large steps will increase the impact on the joints, easy to cause joint damage, so it is best to walk at the usual pace of habit. Walking as far as possible to do heel first, the entire foot evenly stressed. When walking, if you feel pain in the toes or palms, for fear of blisters and change to walk on the inside or outside of the foot, which causes local stress on the foot, over time will make local injuries. Downhill trotting to lower the bottom of the center of gravity using the cat walk, pay attention to the feet do not raise too high, otherwise it will cause injury to the knee. To pay attention to the science of rest: generally every 30 minutes of walking need to rest 10 minutes, different people can be measured according to their own situation plus or minus.