Expert advice on pre-trek exercises and activities to enhance your readiness for Himalayan treks
Being a Mountain Expert in Trekup India, I guide you on preparing yourself and practising some exercises and activities for the trek, which I implement in my daily routine lifestyle. Most people think running, and some Hrs of Cardio are enough to prepare for the trek, but practically, this is not enough; one should systematically plan a workout routine. Walking in the Himalayan Mountains differs from Running in a plan region.
Start your workout routine as per the weekly chart mentioned below, which we have designed by fitness experts, assuming you have 30 days left for your trek: –
Easy Level Trek (30 Days before trek)
Target 5 km in 45 minutes
Days | Activities | Duration |
Day 1 | Walk | 40 min |
Body Stretching | 20 – 25 min | |
Day 2 | Breathing Exercise | 15 – 20 min |
Walk | 50 min | |
Body Stretching | 20 – 25 min | |
Day 3 | Breathing Exercise | 15 – 20 min |
Walk | 55 min | |
Body Stretching | 20 – 25 min | |
Day 4 | Breathing Exercise | 20 – 25 min |
Jogging | 1 hr | |
Body Stretching | 30 – 35 min | |
Day 5 | Breathing Exercise | 20 – 25 min |
Jogging | 1 hr | |
Body Stretching | 30 – 35 min | |
Day 6 | Breathing Exercise | 20 – 25 min |
Jogging | 1 hr | |
Body Stretching | 35 – 40 min | |
Day 7 | Breathing Exercise | 20 – 25 min |
Rest | – |
On Day 1
Day 01st Try to walk for 40 minutes at least; this will prepare your body for further routine. It builds good strength and endurance,
Body Strech for 20-25mins – While on a trek, injuries can occur like strain cramps, so with proper stretching, one can avoid such common injuries; trek stretching will increase the mobility of the joint
Perform Breathing Exercises as your cool-down exercise after doing Walking and Body Stretching. This breathing exercise will increase the lung capacity so one can easily acclimatise at a high altitude. At sea level, we have sufficient oxygen for our bodies, but as the altitude increases, the oxygen saturation decreases. With proper breathing techniques, our body will quickly acclimatise.
On Day 02nd and Day 03rd
Now, Every day, gradually try to increase your Workout routine by walking for 55min to 1 hour
Body Stretching exercise 20-25 mins.
On Day 04th, Day 05th and Day 06th
After day 03, we shited ourselves from Walking to Jogging; this will keep your lungs and heart healthy and increase your stamina. Start Jogging for 01 hours slowly, and then increase your speed.
The next step is to stretch the body for 30-35 mins.
Breathing exercises for 20-25 mins.
On Day 07
Day 07 is your rest day; after sweating for 06 days now, your body needs some recovery on the 7th day; this will rejuvenate your body for next week’s workout routine.
Nothing better than a trek can make you trek-fit. Go for a hike whenever and wherever you get a chance. If you don’t have an option nearby, try using stair climbing with a little weight will be more beneficial.
Physical exercise plays an important role; on the other hand, a proper diet plays an important role in your lifestyle. If you are not eating enough fibre, carbs, protein, vitamins, etc., your whole workout will not give you that result. Make sure you don’t skip any Breakfast, Lunch and Dinner. Eat fresh, clean and healthy as much as you can. Add fruits, dry fruits, lentils, eggs, fish ( If you are Non-Veg), soybean, milk & panner or peanut butter to your diet.
Make Sure to keep yourself hydrated & drink an ample amount of water daily ( 7-8 Glasses )
Pro Tip - Exercise with backpack
A backpack is an important trekking accessory containing snacks, liquids, clothing and other useful items. Practice walking and running with your backpack to get used to carrying weight and position while on the go.
Trekking not only Improves your Physical fitness but also plays an important role in keeping your mental health healthy. It prevents your anxiety, Reduces symptoms of ADHD ( Attention-deficit/hyperactivity disorder ), etc.
Conclusion
In conclusion, trekking is the best practice to boost your physical and mental health if you work daily and eat healthily. Following the routine mentioned above will enhance your trekking experience so that you can easily complete your trek without any challenging tasks.
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