What Exercise Did TWICE's JiHyo Hate for Weight Loss During Her Trainee Days?

JiHyo of K-pop girl group TWICE revealed that she used to hike to lose weight during her trainee days.

Recently, JiHyo Was showcased on the YouTube channel 'ootb Studio' and visited Jeongseon, Gangwon Province. She appeared in sneakers and athletic wear. "The production team told me to bring slippers, so I was wondering what they were going to make me do," she said, expressing concern. The production team handed her a hiking stick, to which she responded, "I really hate hiking. When I was a trainee, I was made to hike a lot as part of my weight loss routine.“

She added, "I promised myself that I would never hike again for the rest of my life. But here I am holding this stick again." However, once she started hiking, JiHyo began to enjoy it, saying, "This isn’t really hiking; it’s a healing course. I usually take walks a lot.“

Hiking: Effective for Burning Fat and Boosting Endorphins

The hiking that JiHyo did for weight loss is a cardiovascular exercise that can burn a significant amount of calories. When hiking on a moderately inclined trail, a person can burn about 430~550kcal per hour. Additionally, hiking can elevate the heart rate to about 70~80% of the maximum heart rate, which helps burn fat more quickly.

Despite her initial reluctance, JiHyo began to enjoy the hike once she started. Hiking also has benefits for mental health. Walking through nature while absorbing sunlight helps the body release natural chemicals like endorphins. Endorphins increase feelings of happiness and reduce pain. More intense hikes can trigger the release of adrenaline, while stress hormones like cortisol decrease.

Using Hiking Poles Helps Distribute the Load on Joints

However, people who do not exercise regularly or those with knee or back issues should be cautious. Going downhill can strain the ligaments that support the spine and joints, possibly leading to injury. Sudden direction changes or improper landings while descending may twist the joints and damage cartilage.

To prevent injuries while hiking downhill, it’s recommended to walk at half the usual speed on flat terrain, taking smaller steps. Wearing knee supports and cushioned insoles can help protect the knees and reduce shock to the ankles and knees.

Although JiHyo initially hesitated to use the hiking poles, they can be very helpful in maintaining balance and distributing the load on joints. When going uphill, it’s best to shorten the poles, and when going downhill, lengthen them for better control.

Before hiking, it’s important to warm up to prevent injuries by increasing flexibility in the joints. It's also better to wear hiking boots with ankle protection and slip-resistant soles rather than light sneakers.

When choosing a backpack, it’s advisable to select one that is no more than 10% of your body weight to minimize the pressure on your lower back while hiking. Be sure to bring water and a light snack to avoid fatigue during the hike. Avoiding alcohol is crucial, as it can impair balance and muscle function, leading to dangerous situations.