Warning: Declaration of P_Photocrati_NextGen::define() should be compatible with C_Base_Product::define($id = 'pope-produ...', $name = 'Pope Produ...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/product.photocrati_nextgen.php on line 72

Warning: Declaration of M_Fs::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/module.fs.php on line 34

Warning: Declaration of M_Router::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/router/module.router.php on line 50

Warning: Declaration of M_I18N::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/i18n/module.i18n.php on line 196

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Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: Declaration of M_Validation::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/validation/module.validation.php on line 30

Warning: Declaration of M_WordPress_Routing::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/wordpress_routing/module.wordpress_routing.php on line 61

Warning: Declaration of M_Security::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/security/module.security.php on line 54

Warning: Declaration of M_Lzw::define($context = false) should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/lzw/module.lzw.php on line 36

Warning: Declaration of M_NextGen_Settings::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_settings/module.nextgen_settings.php on line 36

Warning: Declaration of M_MVC::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/mvc/module.mvc.php on line 65

Warning: Declaration of M_Ajax::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/ajax/module.ajax.php on line 92

Warning: Declaration of M_Dynamic_Stylesheet::define($context = false) should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/dynamic_stylesheet/module.dynamic_stylesheet.php on line 51

Warning: Declaration of M_Frame_Communication::define($context = false) should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/frame_communication/module.frame_communication.php on line 64

Warning: Declaration of M_DataMapper::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/datamapper/module.datamapper.php on line 212

Warning: Declaration of M_NggLegacy::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/ngglegacy/module.ngglegacy.php on line 50

Warning: Declaration of M_NextGen_Data::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_data/module.nextgen_data.php on line 117

Warning: Declaration of M_Dynamic_Thumbnails::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/dynamic_thumbnails/module.dynamic_thumbnails.php on line 51

Warning: Declaration of M_NextGen_Admin::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_admin/module.nextgen_admin.php on line 151

Warning: Declaration of M_NextGen_AddGallery_Page::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_addgallery_page/module.nextgen_addgallery_page.php on line 63

Warning: Declaration of M_NextGen_Pagination::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_pagination/module.nextgen_pagination.php on line 28

Warning: Declaration of M_Gallery_Display::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_gallery_display/module.nextgen_gallery_display.php on line 367

Warning: Declaration of M_Attach_To_Post::define($context = false) should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/attach_to_post/module.attach_to_post.php on line 398

Warning: Declaration of M_NextGen_Other_Options::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_other_options/module.nextgen_other_options.php on line 87

Warning: Declaration of M_NextGen_Pro_Upgrade::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_pro_upgrade/module.nextgen_pro_upgrade.php on line 36

Warning: Declaration of M_MediaRss::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/mediarss/module.mediarss.php on line 44

Warning: Declaration of M_Cache::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/cache/module.cache.php on line 40

Warning: Declaration of M_Lightbox::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/lightbox/module.lightbox.php on line 307

Warning: Declaration of M_NextGen_Basic_Album::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_album/module.nextgen_basic_album.php on line 148

Warning: Declaration of C_NextGen_Basic_Album_Installer::install() should be compatible with C_Gallery_Display_Installer::install($reset = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_album/class.nextgen_basic_album_installer.php on line 25

Warning: Declaration of M_NextGen_Basic_Templates::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_templates/module.nextgen_basic_templates.php on line 50

Warning: Declaration of M_NextGen_Basic_Gallery::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_gallery/module.nextgen_basic_gallery.php on line 244

Warning: Declaration of C_NextGen_Basic_Gallery_Installer::install() should be compatible with C_Gallery_Display_Installer::install($reset = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_gallery/class.nextgen_basic_gallery_installer.php on line 27

Warning: Declaration of M_NextGen_Basic_ImageBrowser::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_imagebrowser/module.nextgen_basic_imagebrowser.php on line 126

Warning: Declaration of C_NextGen_Basic_ImageBrowser_Installer::install() should be compatible with C_Gallery_Display_Installer::install($reset = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_imagebrowser/class.nextgen_basic_imagebrowser_installer.php on line 17

Warning: Declaration of M_NextGen_Basic_Singlepic::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_singlepic/module.nextgen_basic_singlepic.php on line 127

Warning: Declaration of C_NextGen_Basic_SinglePic_Installer::install() should be compatible with C_Gallery_Display_Installer::install($reset = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_singlepic/class.nextgen_basic_singlepic_installer.php on line 16

Warning: Declaration of M_NextGen_Basic_Tagcloud::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_tagcloud/module.nextgen_basic_tagcloud.php on line 146

Warning: Declaration of C_NextGen_Basic_Tagcloud_Installer::install() should be compatible with C_Gallery_Display_Installer::install($reset = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_basic_tagcloud/class.nextgen_basic_tagcloud_installer.php on line 21

Warning: Declaration of M_Widget::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/widget/module.widget.php on line 54

Warning: Declaration of M_Third_Party_Compat::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/third_party_compat/module.third_party_compat.php on line 353

Warning: Declaration of M_NextGen_XmlRpc::define() should be compatible with C_Base_Module::define($id = 'pope-modul...', $name = 'Pope Modul...', $description = '', $version = '', $uri = '', $author = '', $author_uri = '', $context = false) in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/nextgen_xmlrpc/module.nextgen_xmlrpc.php on line 630

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Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

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Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

Warning: count(): Parameter must be an array or an object that implements Countable in /srv/www/u2190/wp-content/plugins/nextgen-gallery/products/photocrati_nextgen/modules/fs/class.fs.php on line 287

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10 Tips for After Hike Recovery | Walking in Mallorca
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10 After Hike Recovery Tips


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Recovering after a Hike Mallorca HikingAfter our Resident’s Club Inaugural Walk we thought it would be helpful to look at the “After Walk” routine that will ensure you are fighting fit for our next outing! Lots of attention is usually given to preparation for long walks – (we have dedicated several articles to it in this blog!), but just as important is the “winding down” after a long hike. Rest and recovery is an essential part of any excercise routine. Your AfterHike recovery routine will ensure you take the máximum effect physically from this great excercise and ensure you are in good condition for your next excursion. Unfortunately, many people do not utilice a post excercise routine and lose some of the physical effect of a great walk . Here are some tips to get your post-walk plans on track.

Why Recovery after Hiking is important

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more important after a testing, intensive hike for several hours. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building.

10 Ways To Reward your Body after Hiking

There are as many routines and methods of recovery you can apply that would be interusable for many excercise routines. The following are some of the most commonly recommended by the experts.

  1. Cool Down Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after finishing your walk helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures.
  2. Replace Fluids You lose a lot of fluid during a long Hike and ideally, you should be replacing it during the walk, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
  3. Eat Properly. A long walk will deplete your energy stores, you need to refuel to replace this energy, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your hike and make sure you include some high-quality protein and complex carbohydrate.
  4. Stretch. After a tough hike, consider gentle stretching. This is a simple and fast way to help your muscles recover.
  5. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a long, hard hike. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a testing, long hike allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
  6. Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
  7. Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage here’s a link to a Foam Roller Exercises for Easing Tight Muscles – you can do this for free!.
  8. Take an Ice Bath. Great for the summer, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.
  9. Get lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
  10. Avoid Overdoing your Hike . One simple way to recovery faster is by ensuring your hike is within your capacity and build up gradually to harder walks. Trying to do too much immediately without a gradual aclimatisation for your body and muscle groups will limit your fitness gains from your hikes and undermine your recovery efforts.

Listen to Your Body for a Faster Recovery

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from walking altogether. If you are feeling strong the day after a long walk or hike, you don’t have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don’t listen to those warnings.

So, keep this advice list in mind after each of our Hikes and you will be fitter and stronger for our next excursión!

Comments

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  2. There’s definately a lot to learn about this issue.
    I like all of the points you made.

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    • Thank you Kathrin! I guess I just try to figure out what is the “basic message” that I want to bring out in my next article and then I just start writing down ideas in single words from that sentence, in this way I slowly build up the story around my article – but this is just one way of doing it, I guess everybody has got their own manners. Nice to hear that you like our blog. Cheers.

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  6. Christine Lehman says:

    Unlike the previous commenters, I’m not a spammer and I actually read your post! Since I just got back from a long hike, I was wondering if I was just being “lazy” because I didn’t feel like turning around and doing another one! Thanks for the commonsense suggestions on recovering from a hike!

  7. Rick Kipness says:

    jewish man here

  8. If some one needs to be updated with hottest technologies afterward
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