Fitness Regime for your Western Ghats Treks and Himalayan Treks

March 8, 2021

We often hear and see many trekkers come to our Western Ghats trek or Himalayan treks without knowing the challenges or fitness required for the trek and end up getting disappointed for not performing well on the trek. This practice also demotivates many trekkers and makes them leave the community. So, to make you fit by following a fitness regime before the trek, we bring you here this article which gives you a comprehensive plan to make you fit for the trek in 4 weeks and help you enjoy the treks like never before.

Higher cardiorespiratory endurance will enable your lungs and heart to better use a low amount of oxygen. Aerobic exercises like brisk walking, jogging, swimming, and cycling will help achieve this. Hiking isn’t just walking in the woods. It requires strength and balance. Most trails are uneven and have at least some elevation gain, so even the easiest hiking requires balance and strength to avoid injury. The good news: getting back into the swing of things isn’t as hard as you think. The key to trek training is consistency and persistence, taking a step-by-step approach to train in the months leading up to your trek. We recommend starting your preparation at least 3 months prior. Take things slowly, there is no need to walk quickly. It’s the time on your feet that matters and it’s important to go at your own pace and build your fitness and strength from there. Here’s how to get ready for trekking, from an easy day trek to the long high altitude treks in the world.

Fitness Regime Per Week

Week 1

Take it easy and slow. Understand your fitness level and improve slowly. Recommend to track your progress. There are many free apps available like Strava, Adidas Running, Nike Running. If possible find a partner who can workout with you. It is more enjoyable and motivating. Listen to music if you want. When the body is in sync with the music, people often experience a boost in self-confidence, which creates a positive association with exercise. You can calculate your BMI from https://www.calculator.net/bmi-calculator.html

Week 2

‘The clock is ticking. Are you becoming the person you want to be?’ Follow the plan, do each endurance and cardio workouts. Add warm-up and cool-down to the beginning and end of your workout. Don’t forget to take rest days—your body needs them!

Week 3

Step-up. You are doing awesome. You can already see an improvement in your stamina and endurance. Mix it up with Yoga, Cycling, Swimming, Dance Fitness. Understand what you need to eat and how much to eat. It is a great start to reach your goals. From there, balancing your nutrition with the right intake of protein, fat, and carbohydrates will help you reach for Excellence In Fitness.

Week 4

The gym isn’t the only place you can make sizeable strength and muscle tone gains. Challenge yourself, don’t give up. Drink lots of water to keep yourself hydrated. Stay consistent.

‘Action is the foundational key to all success.’- Pablo Picasso

4 weeks into fitness- give yourself a big round of applause, you have done it. Completion of this four-week now entitles you to go to the next stage. Increase your endurance and strength training by 5 percent each month. You can set a goal that after 3 months you can run 10K in at least 1 hr 30 mins – 1 hr – 40 mins.