Working out while exploring trails

Bukit Dinding is a hill nestled between Wangsa Maju and Setiawangsa. The path is wide and clear, making it suitable for hikers of all fitness levels.

It is also a favourite spot for mountain bikers who like to challenge themselves by going up the 2.6km access road or the many trails which circle its way up to the summit.

On the way up, sweeping views of Ampang Hills, Lagong Hills and Genting Highlands can be seen from various viewpoints.

We set out to do just that, with some deviations along the way. Going up the main path, which is also the access road to the telecommunication tower at the peak, the moderately steep concrete-surfaced road served as a quick warm-up for the workout we were about to get.

Hiking is a full-body exercise as it involves walking on uneven and varying terrain on the trails. Climbing raises the heart rate and promotes cardiovascular fitness.

The physical challenge increases aerobic threshold and helps build muscle and endurance.

Before long we spotted our first off-road deviation trail. It was pleasant walking on the mostly clear dirt path despite having to cut our way through a section littered by fallen trunks.

A short time later, we re-joined the road, this time walking on a five-foot wide tarmac.

Previously a rubber plantation, these plantation paths follow the contour of the hill, and were used by rubber tappers to first tap the trees and later collect and carry the latex down.

If you want to get some serious all-over toning without the drudgery of long hours in the gym, hit the trail. You will not be bored as there are interesting things to see and new trails to explore.

We explored the next trail. The wide trail meanders through the former rubber estate, surrounded by neat rows of tall rubber trees. As we followed the vertical trail upwards, every few meters, we would cross an intersecting path which circles the hill.

Rumbling thunder alerted us to the possibility of rain. Before the skies opened, I quickly sealed my mobile phone, camera and car key into a plastic bag, then donned my raincoat. My RM5 investment did its job admirably, keeping me reasonably dry throughout the 20-minute downpour of moderate intensity.

The soaked ground, however, had turned mushy and slippery, causing us to slow down as we had to tread carefully.

Did you know that hiking exercises almost every part of your body: legs, knees, ankles, arms, hips and derriere, abdominals, shoulders and neck?

While it obviously works the quads and glutes, hiking engages multiple muscle groups in tandem. Because of the terrain, uneven steps, rough ground, you are actually using more than just your leg muscles.

You may not be aware of it, but each time you balance yourself as you pull yourself up or cross a bridge or jump a stream, you are working on your core.

When taking big steps during the ascent, you are strengthening your quads to help you get up the step. When you pull yourself up, your arms get a workout. Hiking with poles tones and firms your arms as well.

Over time, hikers will develop a sense of balance, strength, flexibility and powerful core muscles.

Having been on the ascent for close to an hour, we were finally able to see glimpses of sky above the tree canopy, as the rain slowed to a drizzle. We knew the summit was near when the telecommunication tower came into view.

Taking the most direct route there, however, did not quite work out. We were thwarted by a chain link fence.

Outdoor hiking can burn some serious calories. Hiking uphill works your calves harder compared to walking on flat land. Adding a pack and scrambling over trails with steep climbs and changes in elevation is best for losing weight as it burns more calories.

We arrived at the summit and the base of two telecommunication structures, and were rewarded with fresh air, stunning vistas, a sense of accomplishment and bragging rights to having conquered a peak.

Other interesting sights include a chameleon, butterflies and colourful blooms.

After the usual water break and selfie / wefie moments, we were ready to resume our exploration of this second highest hill in Kuala Lumpur at 291m. Going down the tarred road, we could not resist another detour into the rubber estate.

Fifteen minutes later, we experienced a sense of déjà vu, when we found ourselves walking on the same section of tarred road again. Only then did we realise we had gone a full circle by following the contouring path one level below the summit.

We regrouped, turned west and started the descent, again. Eventually, a break in the trees near the edge, gave us a view of Setiawangsa. To the southwest lies Ampang and beyond that, Kuala Lumpur city centre.

Ninety minutes into our hike, it was time to head back.

While the terrain was similar, going downhill gave me a chance to appreciate the interesting vegetation such as creeper vines climbing up a tree, creeper entwined around a tree trunk and mushrooms sprouting on dead trunks. Coming to a fork, we took the right trail along the southern fringe of Bukit Dinding.

As the trees thinned, we emerged at a clearing, passing through a settlement of huts and livestock in a pen. The well-worn path led to a 20ft-wide tarred road, overlooking Middle Ring Road 2 (MRR2).

Somehow, we had come out at the second entry to Bukit Dinding, off Jalan 15/56. It was a two kilometre-walk back to our cars, passing a housing area in Setiawangsa before turning left onto Jalan 1/56.