How to make yourself fit for successful trekking-Through-Himalayan-Trails

How to make yourself fit for successful trekking is a very important question. Trekking is not just a walking on foot on your backyard or on metaled road of your city. During trekking you will confront steep roads up or down, roads full of pebbles( if it can be called “Road”) or low level of oxygen. All of these adverse situations you have to overcome with a load of at least 15 k.g (unless you hire a porter) on your shoulder. So, to face these you need to be perfectly fit for trekking.

What types of fitness you require?

You need a strong Thigh muscle, Calf muscle, shoulder and a good Cardio-vascular system. Therefore, you need some minimum physical fitness according to the level of trekking i.e wheather it is a easy, moderately tough or very tough route. Now the question is how you can make yourself fit for trekking. Will you have to go to a gym for weight training? There is no better idea than it. But what will you do if you can’t? Here is a way out. I have added an exercise chart which will make you fit for a successful trekking. But one thing I must say that you should have a Mental Strength. You can overcome any odd situations by your mental strength even if you are not fully physically fit for trekking. But before I discuss about the training schedule, lets talk something about BMI.

What is BMI and why it is important to judge your fitness for trekking

BMI or Body Mass Index is a measurement of a person’s weight with respect to his or her height. It is more of an indicator than a direct measurement of a person’s total body fat. Though not perfect, still It’s a good measure of your health. It is a great guide to establishing the amount of body fat you carry, your BMI won’t take into consideration your age, sex, ethnicity, or even muscle mass.

If your BMI is normal, you can plan your fitness training as mentioned here. If you’re suffering from any chronic illnesses consult a medical practitioner.
Consult with your trusted physician if your BMI is not normal, before you start your fitness training. Here is a calculator where you can check your BMR

Calculate Your BMI Before You Start Exercise

ft
in
lbs
cm
kg

BMI Range Category
Less than 16.5 = Severely Underweight
16.5 – 18.5 = Underweight
25 – 30 = Overweight
30+ = Obese
30 – 34.9 = Obese Class I (Moderately obese)
* Check your BMI at the above calculator and assess yourself according to this chart

Fitness training Schedule to make yourself fit for successful trekking

Because you are going against gravity and walking for a long time on a steep slope with a rucksack; you require a good level of strength and endurance training. As we gain higher elevation in a trek, the air becomes thinner. So to cope up with the decreasing level of oxygen we need to build aerobic fitness. And I believe if you follow my training chart, you will certainly be able to make yourself fit for successful trekking fit and will enjoy your trekking.

Follow this exercise chart for a easy trekking route

DaysTypes of ExerciseThree Months BeforeTwo Months BeforeOne Months Before
Day
1, 3 & 5
Stairs Climbing
(Uphill training)
2 minutes
(2 minutes continuously)
5 minutes
(continuously 2.5 minutes x 2 sets)
Take 1 minute break between each set
6 minutes
(continuously 3 minutes x 2 sets)
Take 1 minute break between each set
Push Up5 x 1 Set (5)
(Take 1 minute rest between each set)
5 x 2 Set (10)
(Take 1 minute rest between each set)
5 x 3 Set (15)
(Take 1 minute rest between each set
Sit Up5 x 1 Set
(Take 1 minute rest between each set)
5 x 2 Set (10)
(Take 1 minute rest between each set)
5 x 3 Set (15)
(Take 1 minute rest between each set
Day
2, 4 & 6
Jogging10 minutes
(alternate 60 seconds of continuous jogging
90 seconds brisk walk)
15 minutes
(alternate 3 minutes of continuous jogging
2 minutes brisk walk)
20 minutes
(alternate 5 minutes of continuous jogging
2 minutes brisk walk)
Crunches5 x 1 Set (5)
(Take 1 minute rest between each set)
5 x 2 Set (10)
(Take 1 minute rest between each set)
5 x 3 Set (15)
(Take 1 minute rest between each set)
Day 7RestRestRestRest

Exercise chart for a moderately tough trek route

DaysTypes of ExercisesThree Months BeforeTwo Months BeforeOne Months Before
Day
1, 3 & 5
Stairs Climbing
(Uphill training)
5 minutes
(continuously 2.5 minutes x 2 sets)
Take 1 minute break between each set
6 minutes
(continuously 3 minutes x 2 sets)
Take 1 minute break between each set
8 minutes
(continuously 4 minutes x 2 sets)
Take 1 minute break between each set
Push Up5 x 2 Set (10)
(Take 1 minute rest between each set)
5 x 3 Set (15)
(Take 1 minute rest between each set)
10 x 2 Set (20)
(Take 1 minute rest between each set)
Sit Up5 x 2 Set (10)
(Take 1 minute rest between each set)
5 x 3 Set (15)
(Take 1 minute rest between each set)
10 x 2 Set (20)
(Take 1 minute rest between each set)
Day
2, 4 & 6
Jogging15 minutes
(alternate 60 seconds of continuous jogging
90 seconds brisk walk)
20 minutes
(alternate 3 minutes of continuous jogging
2 minutes brisk walk )
30 minutes
(alternate 5 minutes of continuous jogging
2 minutes brisk walk )
Crunches5 x 2 Set (10)
(Take 1 minute rest between each set)
5 x 3 Set (15)
(Take 1 minute rest between each set)
10 x 2 Set (20)
(Take 1 minute rest between each set)
Day 7RestRestRestRest

Exercise chart for a tough trek route

DaysTypes of ExerciseThree Months BeforeTwo Months BeforeOne Months Before
Day
1, 3 & 5
Stairs Climbing
(Uphill training)
6 minutes
(continuously 3 minutes x 2 sets)
Take 1 minute break between each set
8 minutes
(continuously 4 minutes x 2 sets)
Take 1 minute break between each set
10 minutes
(continuously 5 minutes x 2 sets)
Take 1 minute break between each set

Push Up10 x 1 Set (10)
(Take 1 minute rest between each set)
10 x 2 Set (20)
(Take 1 minute rest between each set)
15 x 2 Set (30)
(Take 1 minute rest between each set)
Sit Up10 x 1 Set (10)
(Take 1 minute rest between each set)
10 x 2 Set (20)
(Take 1 minute rest between each set)
15 x 2 Set (30)
(Take 1 minute rest between each set)
Day
2, 4 & 6
Jogging15 minutes
(alternate 60 seconds of continuous jogging
90 seconds brisk walk)
25 minutes
(alternate 3 minutes of continuous jogging
2 minutes brisk walk)
35 minutes
(alternate 5 minutes of continuous jogging
2 minutes brisk walk)
Crunches10 x 1 Set (10)
(Take 1 minute rest between each set)
10 x 2 Set (20)
(Take 1 minute rest between each set)
15 x 2 Set (30)
(Take 1 minute rest between each set
Day 7RestRestRestRest

Amitava Nath

Halo readers. I am Amitava Nath. Welcome to my site "Trek Adda". I am a high altitude trekker and I like solo trekking. Trekking  requires some basic knowledge. In this site I shall try to guide you step by step of  some basic ideas about trekking and I hope it it help you a lot. I am also a Bird watcher and photographer. I write a blog on Indian Birds. You can Visit my "Birds of India" blog if you are interested about birding also.

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