How do I exercise for a trek? : Six activities that can build fitness levels for a trek

 A holistic fitness routine is very important ahead of a trek. As I mentioned, in one of my earlier blog posts, exercise makes your body physically prepared for a trek and ensures that your trekking experience is injury free, enjoyable and memorable. Here are a few activities that are an absolute must before a trek

Walking 

This is an easy activity that most people will already be doing. I have to admit that walking one of my favourite activities and I could keep walking endlessly. To begin with you should be walking atleast 5 kms every day. You can enhance this by walking for longer distances and increasing your pace. A faster pace tends to burn fat and make you leaner. You could also alternate walking with short bursts of running. Walk for 5 minutes and then jog for 30 seconds. You could increase your running time to a minute or so, if you begin to find that 30 seconds is easy. 

Running

This is not everyone’s cup of tea, but is made easier when it is alternated with walking. Running as a pre trek workout improves your cardio health. Running makes you lean and strengthens the muscles in your legs , two key benefits that are absolutely important for a trek. It increases your heartbeat rate but make sure that your train at 50 to 85 percent of your maximum heart rate. As a beginner, take it easy and set goals that are easy to achieve. Remember that you want to be fit enough for a trek and not run a marathon. 

Stair climbing

I can’t recommend stair climbing enough.  Many of us live in high rise apartments and stairs can be a great way to engage in a cardio workout. It helps to strengthen our hips and leg muscles and like running can improve your heart rate. Walking down the stairs help with balance and helps your knees, hips and connecting muscles in your legs deal with micro shocks to the system. It is particularly important to do this before a trek as most trekking paths will have uphill gradients that require stamina and endurance and steep descents that can impact your legs.

Strength training

Most people prefer cardio and do not give importance to strength training. But believe me,  it is strength training that provides maximum benefits to the body. Squats, lunges, knee raises, push-ups, stretches are very important, especially if they are done in combination with weights. Focus on exercises that strengthen  your core, back and legs. These can be done at home or in a gym but it is extremely important to be guided by an expert to ensure that you do not injure yourself. Alternate these with running/ walking to ensure that you have a well rounded and complete exercise plan.

Swimming

If you can swim, this is an excellent activity that works out your entire body. In addition it increases lung power and is an excellent alternative to running, which may not be for everybody. Swimming is low-impact and the water  puts less strain on your joints and bones. The muscles become more flexible and that improves your trekking capabilities.

And finally

Hiking in your neighbourhood

All our cities and towns are surrounded by hills and mountains that provide excellent opportunities for day hikes. Google should provide you enough information on excellent hiking trails near your city. These can serve as a practice run for the trek that lies ahead. Hiking trails mimic trek paths with plenty of ups and downs , steep gradients that are challenging and downhill paths that require balance, concentration and focus. So sling on a day pack with energy bars , fruits, nuts and water and take a hike.

So, I do hope this will inspire you to start exercising for a trek. Look forward to your comments and queries. Do read my blog post on yoga poses that can help with trekking next week.