“Your body can stand almost anything. It’s your mind that you have to convince.”
Do you think you are ready for your next Himalayan journey? Being ready for a Himalayan trek doesn’t only mean booking a trek or a flight ticket;). However, It is more about physical and mental fitness than anything else, And through this article, we will discuss the fitness required for various Himalayan Treks.
We recommend your exercise program should work on these fundamental areas:
- Cardio training
- Building stamina
- Leg Strength
- Flexibility
An easy guide for your fitness preparation(weekly):
| EASY | MODERATE | DIFFICULT | |
| Preparation | Before 2 Months | Before 3 Months | Before 4 Months |
| Week 1 Warm-up | Walk for 2-3 km. | Jog for 2-3 km. | Jog/Run for 3 km in 40 mins |
| Push-ups | 2 reps of 5 each | 2 reps of 5 each | 3 reps of 5 each |
| Squats | 2 reps of 10 each | 2 reps of 10 each | 2 reps of 15 each |
| Lunges | 2 reps of 10 each | 2 reps of 10 each | 2 reps of 15 each |
| Crunches | 2 reps of 10 each | 2 reps of 10 each | 2 reps of 15 each |
| Full Body Stretching | Complete stretching initially & after workout. | Complete stretching initially & after workout. | Complete stretching initially & after workout. |
| Uphill/Stairs Climbing(twice a week) | 200 mtrs/20 steps up-down 2 sets | 300 mtrs/3o steps up-down 2 sets | 300 mtrs/25 steps up-down 3 sets |
| EASY | MODERATE | DIFFICULT | |
| Preparation | Before 2 Months | Before 3 Months | Before 4 Months |
| Week 2 Warm-Up | Walk for 3 km. | Jog for 3 km. | Jog/Run for 3 km in 30 mins |
| Push-ups | 3 reps of 5 each | 5 reps of 3 each | 3 reps of 5 each |
| Squats | 2 reps of 10 each | 2 reps of 15 each | 2 reps of 20 each |
| Lunges | 2 reps of 10 each | 2 reps of 15 each | 2 reps of 20 each |
| Crunches | 2 reps of 10 each | 2 reps of 15 each | 2 reps of 20 each |
| Full Body Stretching | Complete stretching initially & after workout. | Complete stretching initially & after workout. | Complete stretching initially & after workout. |
| Uphill/Stairs Climbing(twice) | 300 mtrs/30 steps up-down 2 sets. | 400 mtrs/25 steps up-down 3 sets. | 400 mtrs/30 steps up-down 3 sets. |
| EASY | MODERATE | DIFFICULT | |
| Preparation | Before 2 Months | Before 3 Months | Before 4 Months |
| Week 3 Warm-Up | Walk for 4 km. | Jog for 3 km. | Jog/Run for 4 km in 35 mins |
| Push-ups | 3 reps of 5 each | 3 reps of 5 each | 3 reps of 8 each |
| Squats | 3 reps of 10 each | 3 reps of 10 each | 3 reps of 15 each |
| Lunges | 3 reps of 10 each | 3 reps of 10 each | 3 reps of 15 each |
| Crunches | 2 reps of 10 each | 3 reps of 10 each | 3 reps of 15 each |
| Full Body Stretching | Complete stretching initially & after workout. | Complete stretching initially & after workout. | Complete stretching initially & after workout. |
| Uphill/Stairs Climbing(twice) | 300 mtrs/20 steps up-down 3 sets. | 400 mtrs/30 steps up-down 3 sets. | 500 mtrs/30 steps up-down 4 sets. |
| EASY | MODERATE | DIFFICULT | |
| Preparation | Before 2 Months | Before 3 Months | Before 4 Months |
| Week 4 Warm-Up | Walk for 4 km. | Jog for 4 km. | Jog/Run for 5 km in 35 mins |
| Push-ups | 2 reps of 10 each | 3 reps of 10 each | 3 reps of 10 each |
| Squats | 3 reps of 10 each | 3 reps of 15 each | 3 reps of 20 each |
| Lunges | 3 reps of 10 each | 3 reps of 15 each | 3 reps of 20 each |
| Crunches | 2 reps of 10 each | 2 reps of 15 each | 5 reps of 15 each |
| Full Body Stretching | Complete stretching initially & after workout. | Complete stretching initially & after workout. | Complete stretching initially & after workout. |
| Uphill/Stairs Climbing | 400 mtrs/20 steps up-down 4 sets. | 500 mtrs/25 steps up-down 4 sets. | 600 mtrs/40 steps up-down 4 sets. |
* increase up the intensity of the workout(time, reps, counts) in later months.
*This plan is a generalize fitness chart designed with the help of our instructors, you can modify it according to your body needs, for any further queries please feel free to contact us.
**If you have any associated medical condition, please consult your medical health care specialist or fitness guide before trying these exercises.
The key is to eat right. Try to have a balanced diet(full of protein & veggies). Make sure to eat in smaller portions multiple times a day( in a break of 2-3 hrs) & stay hydrated throughout the day. Don’t starve yourself.
Include breathing exercises and yoga postures in your fitness regime, it improves flexibility & strength.
Take rest one day in a week(eg.Sunday) & try to keep it low in the week before your trek starts, only jog/walk will do the job. 🙂