Are Trekking Poles Helping or Hindering Your Hiking Experience? A Review

Are Suggested Hiking Times Accurate? A Validation of Hiking Time Estimations for Preventive Measures in Mountains

Background and Objectives: Accurate hiking time estimate is crucial for outdoor activity planning, especially in mountainous terrains. Traditional mountain signage and online platforms provide generalized hiking time recommendations, often lacking personalization. This study aims to evaluate the variability in hiking time estimates from different methods and assess the potential of a novel algorithm, MOVE, to enhance accuracy and safety. Materials and Methods: A cross-sectional analysis was conducted using data from 25 Italian loop trails selected via the Wikiloc platform, considering user-uploaded GPS data from at least 20 users per trail. Real-world hiking times were compared with estimations from Komoot, Outdooractive, mountain signage, and the MOVE algorithm, which incorporates individualized biological and trail characteristics. Results: Significant discrepancies were observed between actual hiking times and estimates from Komoot (ΔWK: -48.92 ± 57.16 min), Outdooractive (ΔWO: -69.13 ± 58.23 min), and mountain signage (ΔWS: -29.59 ± 59.90 min; all p < 0.001). In contrast, MOVE showed no statistically significant difference (ΔWM: -0.27 ± 65.72 min; p = 0.278), providing the most accurate predictions. Conclusions: Current hiking time estimation methods show substantial variability and inaccuracy, which may pose safety risks. MOVE demonstrated superior accuracy, offering personalized hiking time predictions based on user-specific data and trail characteristics. Integrating such advanced tools into outdoor activity planning could enhance safety and accessibility, particularly for individuals with chronic conditions. Further studies should explore integrating real-time health data to refine these tools.

Physiological adaptations of active postmenopausal women and matched men to the multi-day Sardinia Selvaggio Blu wild trek: a gender-comparative pilot study

PURPOSE

To evaluate the effects of wild trekking by examining, in postmenopausal women, the physiological adaptations to an intensive 5-day wild trek and comparing their responses to those displayed by a group of men of comparable age, training status and mountaineering skills.

METHODS

Six healthy, active postmenopausal women in their sixth decade of life participated in the study. Six men of comparable age and training status were also enrolled for gender-based comparisons. The participants traversed the Selvaggio Blu wild trek (Sardinia, Italy) completing a total of 56 km, for an overall height differential of 14,301 m. During all 5-day trek, subjects were supervised by two alpine guides. Changes in body composition, cardiorespiratory fitness, and metabolic patterns of energy expenditure were evaluated before and after the intervention.

RESULTS

Total energy expenditure during the trek was significantly higher (p = 0.03) in women (12.88 ± 3.37 kcal/h/kg) than men (9.27 ± 0.89 kcal/h/kg). Extracellular (ECW) and intracellular water (ICW) increased significantly following the trek only in women (ECW: - 3.8%; p = 0.01; ICW: + 3.4%; p = 0.01). The same applied to fat-free mass (+ 5.6%; p = 0.006), fat mass (- 20.4%; p = 0.006), skeletal muscle mass (+ 9.5%; p = 0.007), and appendicular muscle mass (+ 7.3%; p = 0.002). Peak VO2/kg (+ 9.4%; p = 0.05) and fat oxidation (at 80 W: + 26.96%; p = 0.04; at 100 W: + 40.95%; p = 0.02; at 120 W: + 83.02%; p = 0.01) were found increased only in women, although no concurrent changes in partial pressure of end-tidal CO2 (PETCO2) was observed.

CONCLUSIONS

In postmenopausal women, a 5-day, intensive and physically/technically demanding outdoor trekking activity led to significant and potentially relevant changes in body composition, energy balance and metabolism that are generally attained following quite longer periods of training.

Do poles really "save the legs" during uphill pole walking at different intensities?

PURPOSE

In sky- and trail-running competitions, many athletes use poles. The aims of this study were to investigate whether the use of poles affects the force exerted on the ground at the feet (Ffoot), cardiorespiratory variables and maximal performance during uphill walking.

METHODS

Fifteen male trail runners completed four testing sessions on different days. On the first two days, they performed two incremental uphill treadmill walking tests to exhaustion with (PWincr) and without poles (Wincr). On the following days, they performed submaximal and maximal tests with (PW80 and PWmax) and without (W80 and Wmax) poles on an outdoor trail course. We measured cardiorespiratory parameters, the rating of perceived exertion, the axial poling force and Ffoot.

RESULTS

When walking on the treadmill, we found that poles reduced maximum Ffoot (- 2.8 ± 6.4%, p = 0.03) and average Ffoot (- 2.4 ± 3.3%, p = 0.0089). However, when outdoors, we found pole effect only for average Ffoot (p = 0.0051), which was lower when walking with poles (- 2.6 ± 3.9%, p = 0.0306 during submaximal trial and - 5.21 ± 5.51%, p = 0.0096 during maximal trial). We found no effects of poles on cardiorespiratory parameters across all tested conditions. Performance was faster in PWmax than in Wmax (+ 2.5 ± 3.4%, p = 0.025).

CONCLUSION

The use of poles reduces the foot force both on the treadmill and outdoors at submaximal and maximal intensities. It is, therefore, reasonable to conclude that the use of poles "saves the legs" during uphill without affecting the metabolic cost.

Construction and Validation of the Proposal for Safety and Emergency Material and Equipment in Mountain Sports

Introduction

This study aimed to build and validate a proposal for safety and emergency material and equipment adjusted to the practice of mountain sports in Portugal. The proposal was developed through documentary analysis, literature review, and expert consultation.

Methods

The validation of the contents of the proposal was carried out using the Delphi technique, with the participation of 30 experts, male (N = 18) and female (N = 12), aged between 32 and 61 years (M = 42.50; SD = 7.29), with a mean of 16.63 ± 5.60 years of experience, divided into 4 groups: (i) pre-hospital trainers; (ii) pre-hospital nurses; (iii) pre-hospital physicians; (iv) higher education teachers in the field of mountain sports. The 1st version of the proposal was structured in 7 areas and included 29 items (material and/or equipment). The final version of the proposal was structured in 8 areas (general material, measuring equipment, burns, trauma, respiratory, medication, communications, and survival kit) and included 44 items (material and equipment).

Results

The proposal showed Content Validity Index (CVI) values of 100%. Concerning the reliability and validity of the proposal, intraclass correlation coefficient values of 0.986 (excellent) were found for technical importance and 0.983 (excellent) for contextual fit. All values show a high level of inter-expert agreement.

Conclusion

The validated proposal will be an appropriate tool for mountain sports technicians to use in order to promote safety, reduce accidents and their consequent morbidity, and reduce the activation of rescue teams.

MUSCLE STRENGTH COORDINATION TRAINING FOR ATHLETES IN MOUNTAINEERING SPORTS

ABSTRACT Introduction Rock climbing is a physical activity that requires excellent physical conditioning. In addition to improving physical fitness and motor coordination, rock climbing requires constant improvements in muscle coordination skill training to enhance its modern tactics. Objective Explore the muscular coordination skill training of rock climbers. Methods A random sample of 8 athletes were assigned to the experiment involving the measurement of athletes’ body composition, serum creatine kinase and blood urea levels, and other biomarkers collected before and after the trial. Results There was a significant negative correlation between dynamic balance and motor coordination ability after training in extreme rock climbing sports. On the second day after the rock climbing exercise, the volunteers’ body weight and fat content significantly reduced, and the concentration of creatine kinase (CK) and blood urea (BU) increased significantly. Conclusion The exploration of extreme sports’ effect on improving athletes’ muscle coordination ability showed that strength and coordination should be enhanced in rock climbing. Level of evidence II; Therapeutic studies - investigation of treatment outcomes.

Mechanical effects of canes on standing posture: beyond perceptual information

Background

Numerous studies showed that postural balance improves through light touch on a stable surface highlighting the importance of haptic information, seemingly downplaying the mechanical contributions of the support. The present study examined the mechanical effects of canes for assisting balance in healthy individuals challenged by standing on a beam.

Methods

Sixteen participants supported themselves with two canes, one in each hand, and applied minimal, preferred, or maximum force onto the canes. They positioned the canes in the frontal plane or in a tripod configuration. Statistical analysis used a linear mixed model to evaluate the effects on the center of pressure and the center of mass.

Results

The canes significantly reduced the variability of the center of pressure and the center of mass to the same level as when standing on the ground. Increasing the exerted force beyond the preferred level yielded no further benefits, although in the preferred force condition, participants exploited the altered mechanics by resting their arms on the canes. The tripod configuration allowed for larger variability of the center of pressure in the task-irrelevant anterior–posterior dimension. High forces had a destabilizing effect on the canes: the displacement of the hand on the cane handle increased with the force.

Conclusions

Given this static instability, these results show that using canes can provide not only mechanical benefits but also challenges. From a control perspective, effort can be reduced by resting the arms on the canes and by channeling noise in the task-irrelevant dimensions. However, larger forces exerted onto the canes can also have destabilizing effects and the instability of the canes needs to be counteracted, possibly by arm and shoulder stiffness. Insights into the variety of mechanical effects is important for the design of canes and the instructions of how to use them.

Pole Walking Is Faster but Not Cheaper During Steep Uphill Walking

PURPOSE

The aim of this study was to compare pole walking (PW) and walking without poles (W) on a steep uphill mountain path (1.3 km, 433 m of elevation gain) at 2 different intensities: a maximal effort that would simulate a vertical kilometer intensity and a lower intensity (80% of maximal) simulating an ultratrail race.

METHODS

On the first day, we tested the participants in the laboratory to determine their maximal physiological parameters, respiratory compensation point, and gas exchange threshold. Then, they completed 4 uphill tests along a mountain path on 4 separate days, 2 at their maximum effort (PWmax and Wmax, randomized order) and 2 at 80% of the mean vertical velocity maintained during the first 2 trials (PW80 and W80, randomized order). We collected metabolic data, heart rate, blood lactate concentration, and rating of perceived exertion at the end of each trial. We also collected rating of perceived exertion at every 100 m of elevation gain during PW80 and W80.

RESULTS

Participants completed the maximal effort faster with poles versus without poles (18:51 [03:12] vs 19:19 [03:01] in min:s, P = .013, d = 0.08, small). Twelve of the 15 participants (80%) improved their performance when they used poles. During PW80 and W80, none of the physiological or biomechanical parameters were different.

CONCLUSION

In the examined condition, athletes should use poles during steep uphill maximal efforts to obtain the best performance. Conversely, during submaximal effort, the use of poles does not provide advantages in uphill PW.