Your next trekking experience can be even more rewarding if you prepare yourself physically! Prioritising fitness ensures that we embrace each moment in nature and transform every trek into a fulfilling adventure. Your guide's effortless ease in the outdoors comes from spending time in the mountains and acclimatising to high altitudes. This enables them to navigate challenging terrains with confidence, thanks to their extensive knowledge and past experiences. Picture yourself walking along the trail, matching the comfort of your experienced guide. By preparing ourselves physically and mentally, we can achieve a similar level of comfort! Here are some essential steps to get your body ready for the adventure ahead!
Hikes
The best practice to prepare for a trek is to simulate the actual conditions and physical demands you’ll face during the journey. This means walking outdoors on uneven terrain with a small backpack containing essentials while navigating different weather conditions on your hike. The only thing you might not be able to practice for is altitude, which depends on your trekking location.
Walks
For those of us living in cities, hiking trails might not be readily available. In this case, you must walk long distances! During your trek, you will have to walk 5-6 hours each day with short rest stops. This can be challenging if you haven’t trained for long hours of walking, leading to issues like blisters, cramps, dehydration, and fatigue. It’s crucial to prepare yourself by gradually training to walk for 5-6 hours daily over several days. Consistency is key, as it helps you focus on recovery through stretching, nutrition, and rest.
To begin, start slowly with shorter walks without worrying about the duration. Once you’ve developed a habit of regular walking, you can gradually measure distances, time, pace, or any other metric you prefer to track your progress. This gradual approach will help you build the stamina and endurance needed for a successful and enjoyable trekking experience.
Walk with a backpack
It’s crucial to prepare for the weight of your backpack, which can reach up to 10 kilograms sometimes. Training with an actual backpack that you plan to take on the trek, if possible, is highly recommended.
Initially, start by carrying water and a small snack during your long walks, keeping the weight as light as possible. Gradually increase the weight as you build strength. On your trek, you will most likely carry at least 3 liters of water, which alone weighs around 3 kilograms. Additionally, you’ll need to pack essentials like jackets, snacks, sunblock, and even sandals for river crossings. All these items quickly add up, emphasizing the importance of considering the weight and efficiently managing your backpack for a more comfortable and enjoyable trekking experience.
Stairs
A fantastic way to exercise your leg muscles for mountain terrain is by going up and down the stairs. While it may not fully replicate the unevenness of mountains, it does help with the stepping up and down practice, which is crucial for climbing over rocky sections and descending. This preparation is vital, especially when facing challenging areas like boulder fields and scree where the trail might not be well-defined. As you train on stairs, you can gradually add a backpack to your routine, helping you build strength and readiness for your trek.
Run
Running is an excellent full-body exercise that works your muscles and boosts your cardiovascular system. Even though you won’t be running on the trek trail, running gets your heart and lungs in shape, making them better at pumping oxygen to your body when you’re tired and need to keep going.
Before starting a running routine, it’s essential to consider your age and medical history. It’s a high-impact exercise that puts pressure on your ankles and knees. Consulting your physician beforehand is wise, but for most people, running is safe as long as you know your limits and abilities to ensure safe and effective training.
Improve your flexibility
During your trek, you'll encounter diverse terrains that demand various movements. Walking on the ground, stepping up on rocks, descending from high ledges, maneuvering through tight spaces between rocks and trees, and traversing mud, streams, and snow - it's an adventure with countless challenges!
Be consistent
During a multi-day trek, remember that the challenge extends beyond a single day of a 6-hour walk. Sustaining this level of activity for an entire week requires strength, endurance, and resilience. To prepare effectively, gradually increase hiking duration to build consistency and adapt to long hours of walking.
Mastering the art of rest and nutrition is crucial. Allow your body ample time to recover through sufficient rest and quality sleep during the trek. Equally important is fueling your body with proper nutrition, providing the energy and nutrients necessary for the journey. By addressing these factors, you'll be better equipped to handle the challenges of multi-day trekking, ensuring a fulfilling and successful outdoor adventure.
Hydrate
Hydration is key as it helps with acclimatisation and keeps you hydrated! Dehydration can lead to light-headedness, headaches, cramps, and even fainting, which are not things we want to experience during a trek or a day hike. Staying well-hydrated is especially important as our bodies adjust to new altitudes. Developing the habit of drinking water regularly, even when you don't feel thirsty, can be beneficial.
Using a hydration bag with a drinking tube is often recommended over a water bottle because it’s more convenient to stay hydrated. With a hydration bag, you can easily drink water without having to stop and reach into your bag for a bottle, which may encourage you to drink more frequently and avoid dehydration.
Breathing techniques
At higher altitudes, the body lacks enough oxygen because the air is thinner. As we ascend, the amount of available oxygen in each breath decreases. Although we can’t change this fact, our bodies can adapt by generating more red blood cells as we acclimatise to the altitude.
To prepare beforehand, we can improve our breathing techniques. Engaging in breathing exercises, working on increasing lung capacity, and quitting or reducing smoking can all be beneficial. With training, our lungs become more efficient at absorbing oxygen, and they grow stronger, allowing us to take deeper breaths. This training also helps keep our nostrils clear and ensures there are no obstructions to our breathing, promoting better oxygen intake.
Meditate
Meditation might seem strange for trekking preparation, but it’s beneficial for developing the right mindset. Amid the hustle and bustle of training and packing, taking time to meditate can bring a sense of calmness. During the trek, a calm mind helps handle situations more effectively and re-centers you daily. Meditation also provides an opportunity to work on breathing techniques, which can further enhance your trekking experience.
Every trek is unique, and the experience can vary for each person. The challenges we encounter depend on our physical and mental condition, weather, and logistics, some of which we can control, while others we can’t. It’s essential to prepare and take the trek seriously. Training beforehand not only makes the trip more enjoyable but also ensures our safety and that of our teammates. Taking the time to prepare adequately will lead to a more satisfying and safer trekking experience!