Pre-Trek Training Guide

Pre-Trek Training Guide

IT'S NOT THE MOUNTAIN WE CONQUER, BUT OURSELVES...

So you have decided to step out and explore the outdoors? No matter what your age and level of fitness, one must follow a simple basic exercise routine for at least a couple of months before venturing out, so that your body is conditioned enough to withstand the challenges that we might face once we are far from our urbane comforts.

LIFE BEGINS AT THE END OF YOUR COMFORT ZONE

Getting in shape is important so you can enjoy your trip, go farther, and not feel as if you're working so hard. Also, you'll probably have fewer injuries. Getting fit does not mean you have to shell out big bucks for a fancy gym membership. To get trek-fit, you need only invest half an hour to one hour a day. If you've been sick or injured and haven't exercised recently, get your doctor's approval before starting this routine.

I have designed a 4 Level (Conditioning-Strengthening-Balance-Flexibility) Training program that will prepare you to have a great and successful trek:

1. AEROBIC CONDITIONING Backpacking is all about breathing deeply and moving those legs. Keep your workouts to a low to moderate intensity, since hiking is about maintaining a steady pace, not sprinting. That means training at 60 to 70 percent of your maximum heart rate. Start and end each workout with a 5-minute warm-up and cool down. a. 40-minute brisk walk twice a week b. Running at a steady pace once a week @ 4.5 km/30 mins c. Swimming or cycling d. Carry a back-pack of at least 5-7 kgs and walk up and down the stairs of a tall building. e. Six weeks before your first trip, add once a week, a long, low-intensity hike on walking trails or in hilly areas.  

2. MUSCLE STRENGTHENING We need to strengthen our hill-climbing, pack-carrying muscles. Which muscles are those? All the buttocks-supporting muscles, including those in the hips, thighs, and calves, plus your hamstrings and abdominal muscles. You'll also need to work your shoulder and chest muscles. These basic exercises will get those muscles in high gear. Do two or three sets of each. a. Lunges with biceps curls A: Stand with your feet apart and in line with your hips while holding a weight(plastic bottles filled with water or sand) in each hand with your arms hanging at your sides. B: Step forward with one foot, letting your knee bend when the foot lands. Make sure that when you land, your bent knee remains over your foot, not in front of it. At the same time, flex the opposite arm so that your palm lifts toward your shoulder. Push back to a standing position by straightening your knee and stepping back as you lower your hand. Repeat on the opposite side

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b. Squats Stand with your feet apart and in line with your hips. Bend your knees and lower your buttocks, as if you are going to sit on a chair. Keep your back straight, your abs tight, and your knees behind your toes. Squat as low as you can while keeping your torso upright and your heels on the floor. Return to a standing position.

c. Assisted dips A: Stand between two chairs with their backs toward you. Put your hands on the backs of the chairs and, moving your feet behind you and bending your knees, balance on your toes. B: Then lower your weight between the chairs by using your chest and arm muscles. If your arms feel stressed, put more weight on your toes. Keep your back upright. Push up with your chest and arms to return to a standing position. 

d. Step-ups Stand facing a curb or low platform. Step up onto it with your right foot, lifting your left foot off the ground as you straighten your right knee. Place your left foot on the step to finish. Return to the starting position by placing your left foot on the ground, then bringing the right foot down. You can complete the set's repetitions with the right foot and then switch to the left, or you can alternate sides.

3. BALANCE TRAINING We must do balance training to strengthen the core muscles. This training will help us maintain balance and control when we are climbing steep slopes while carrying a heavy backpack and will control our fall in case of a slip. Here's the secret: Keep your abdominal muscles tight. a. Multi-directional lunges Do lunges as described for muscle strengthening, but without the handheld weights. Keep your hands on your hips instead. This time, you'll step not only forward to lunge, but also to each side (pointing your toes in the direction of the lunge) and backward (lowering your buttocks as if to squat). Try this on a soft surface like a mat, sand, or thick grass; the unstable footing will make your abs work harder.

b. Clock leg reach Pretend there's a clock face drawn on the ground and stand at the center of it. Lift one foot off the ground and, without changing the direction you're facing, point with your toes to all of the hours on the clock. Alternate directions as you get better, pointing first, for example, at the 10, then the 5, then the 2, and finally the 12. Having a partner call numbers randomly to catch you off-guard will increase the difficulty

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c. Ball toss Stand on one foot with your knee slightly bent and face a partner who also is standing on one foot. Toss a ball back and forth, catching it in both hands.

4. FLEXIBILITY TRAINING All hikers, no matter what their level of experience, should stretch at least three times a week at home and daily on the trail. Save your flexibility training for the end of a workout, when your muscles are warm. Hold each stretch for 15 to 30 seconds and repeat two to five times. a. Achilles tendons/calves A: Stand facing a wall, and press your hands against the wall so that your arms are straight and at shoulder height. Extend one foot behind you, with your heel on the ground and your toes facing forward. B: Bend your front leg while keeping your back leg straight. Hold. Then, with your front leg still bent, bend your back leg, keeping your heel on the ground (Tip: Move your back foot a little forward). Hold. Relax and repeat on the other side

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b. Back Get down on all fours with your hands directly under your shoulders and your knees directly under your hips. Inhale slowly, then tuck in your chin, arch your back, and tuck your hips under slightly. Hold. If you're stretching correctly, your back will be in an asymmetrical arch, like a cat. Then exhale and relax your back without relaxing your abs; at the same time, lift your chin to look ahead of you and lift your buttocks slightly. Repeat, moving slowly and carefully.

c. Hamstrings Stand in front of a knee-high, sturdy object. Place the heel of one foot on the object, standing tall and keeping both knees straight. If you feel any discomfort, look for a lower object. Lean your torso forward (not down!) and hold. Switch legs and repeat

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d. Quadriceps Stand a foot or two away from and with your back to a chair back or desk. Using your right leg, bend your knee and lift your leg behind you so that you can place the top of your foot on the chair back or desk. Tighten your buttocks and extend your pelvis slightly forward. Hold, then do the same with your left leg.

Practice Yoga 2-3 times a week to maintain overall conditioning, strength, balance and flexibility :)  

HEALTHY TIPS a. Progress slowly and pay attention to your body. b. Take 2 days off every week. c. If a long, hilly hike tires your leg muscles, don't jump right into a muscle-strengthening leg work out the next day. Give your muscles extra recovery time. d. Don't skip strength training. You lose muscle and bone density as you age, but strength training helps maintain them. e. Don't neglect flexibility exercises, because tissues tend to dry and stiffen with age.     Repeat this routine for the second month.

"If you want to be someone you've never been before, you have to do something you've never done before".

  About the author: Komal Sodhi is a fitness guru with vast knowledge in multiple disciplines - Yoga, pilates, and zumba. She has led trips with WhiteMagic and runs a fitness studio in Gurgaon. She has led many yoga retreats in the Himalaya.

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