The most common mindset of beginners, especially those in their 50's or above is "these exercises, mountain trekking, seems very difficult to do and not my cup of tea". This notion of your's only deprives you from some of the best moments of your life, which could have given you lots of excitement, a fit and healthy body & mind, and great moments to be in the lap of nature and be joyful, for you to score the maximum in the slog overs of your life.
If me at the age of 58 can go for it and do it, then why not YOU. LIFE should NOT slow down after 50, rather should accelerate on top gear.
You just need to have that guts to come out of your excuses & that will to start it, may be with less number of reps and for lesser duration. Once you start doing the workouts consistently for few weeks, you will start getting results and find improvement in your body strength, stamina with a defined muscle formation, when you start seeing these results then you will never think of stepping back, rather will look for a leap further. Your whole body language will change, your mind will feel more vibrant with eagerness to explore more, venture into new terrains that you would not have even imagined in the wildest of your dreams.
Always remember, on this planet nothing is permanent, no one is permanent, so try to have the best of your life till the last day of your LIFE. The more time you spent in the lap of nature, the more smooth will be your transformation to the next dimension.
When we plan our fitness training routine for mountain trekking, the first thing that is to be considered is BODY STRENGTH, without which it is impossible to think of a trek in the mountains. When we talk of BODY STRENGTH, it's just the basic strength that we need to perform well in the mountains and enjoy our trek.
Also, you need to have your body strength up to a level to perform other exercises to improve on your body flexibility, balance, endurance and stamina. While trekking is absolutely a mental escape, it is a labour intensive activity that calls for some muscular strength and cardiovascular endurance.
The scenic views won't be as enjoyable if you are too busy sucking wind to soak in the landscape. This is why it is important to train your body with some essential workouts related to mountain trekking. These specific exercises will tone and strengthen the muscles that you use while trekking on a trail, living you with more speed, agility, and endurance so that you can enjoy the beauty of nature.
Few weeks of simple systematic training at your HOME is what you need to be TREK-FIT. It is true that your body might not be as agile, strong, flexible, and have same level of endurance as you were in your 20's & 30's. We just have to regain these to a certain level through few basic physical training and mental preparations.
As mentioned in my previous blog ( HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES ) , the main body parts which are used the most in a mountain trek are :
A. Shoulder;
B. Back;
C. Legs, &
D. Knee and Ankles.
The muscles that are used mostly are :
A. Glutes;
B. Quadriceps;
C. Hamstrings;
D. Calves;
E. Abdominal & Obliques;
F. Upper & Lower Back;
G. Ankle & Knee Complex; &
H. Inside and Outside thigh.
I. Shoulder rotator cuff muscles.
Considering the above body parts and muscles that play a major role in trekking, we will target these body parts one by one - LOWER BODY & UPPER BODY, with the objective to improve it's strength from the present level to the level that is needed for mountain trekking. Today we will focus on the exercises that will help to build strength in the muscles of our LOWER BODY.
HOW TO BUILD LOWER BODY STRENGTH FOR TREKKING - "FIT TO TREK@50" SERIES
Lower Body - our first hit area will be our lower body, which comprises of core area - in this we will work mainly on : abdominals, oblique, lower back, gluteus maximus. Our Leg muscles- in this we will work on: quadriceps, hamstrings, calves, inside & outside thigh, Knee complex , and ankle. Our Lower Body is the most functional area of our body during MOUNTAIN TREKKING.
EXERCISES :
A) Core Area -
a strong core is an invaluable asset to your body. For beginners a strong and stable midsection can give you better balance and posture, and it can even help reduce back pain. This is why a strong core is so important for mountain trekkers.
(a) Plank -
this is one of the best exercises for core conditioning, it also works on your glutes, hamstrings, support proper posture, and improves your body balance. Holding the plank position takes strength and endurance in your abs, back, and core.
How to do : keep your forearms on the floor with your elbows directly under your shoulders and hands facing forward, making them parallel. Then extend your legs out behind you and rest your toes on the floor. Your body should form a straight line from shoulders to heal , and should be parallel to the floor. Tighten or squeeze your entire core, glutes, and quads and tuck your butt under a little to keep your lower back straight. Your hips should not drop or raising your butt up. Your neck should be in neutral position and look to your hands. Breath normally through your nose.
Hold this position, initially for 10-15 seconds, as you progress hold up to 30-60 seconds.
(b) Knee Bend Shoulder Tap -
Pic-2👆
this is a dynamic and challenging exercise targeting your core. This exercise fires your entire midsection fast.
How to do : Start with all four crawl position, with your palms , knees and toes to be on the floor. Tighten your core , keep your back flat and butt down like in a plank, then lift your knees off the floor about 2-3 inches (Pic 1), look towards the floor to keep your neck in a comfortable position. Tap your right hand to your left shoulder, and then your left hand to your right shoulder, while using your core strength to keep your hips as still as you can.
You can also do this exercise with your legs straight as in a plank position (Pic 2).
Do this taps initially 6-10 taps per shoulder , as you progress can take it to 15-20 taps per shoulder.
(c) Dead Bug -
this is an exercise that connects your mind to your core. In this ab exercise you are not going to feel a burning sensation, but this type of connector is just as important for creating that deep core muscle strength.
How to do : Lie face up with your arms extended towards the ceiling and your legs in a tabletop position with knees bent 90 degrees and stacked over your hips. This is a starting position. Then , slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Keep your butt and core tight the entire time, with lower back pressed into the floor. Then bring your arm and leg back to the starting position. Repeat on the other side, extending your left leg and your right arm.
Do this initially 6-10 reps per sequence , as you progress can take it to 15-20 reps per sequence.
(d) Half Kneeling cross swing -
How to do : be on your knees, then step one leg a few feet in front of the other, foot flat on the floor and knee bent at 90 degrees. Hold a light to medium dumbbell (or a filled 1 litre water bottle) by the knee that is on the floor. Hold both ends of the dumbbell with both hands. Then diagonally bring the dumbbell up towards the ceiling on the opposite side of your body, twisting your abs as you do. Keep your hips stable, only your core muscles should be rotating. Then bring the dumbbell down to starting position.
Do 10 reps on side, then change side to do another 10 reps. In total you can start with 1 set, as you progress you can go up to 3 sets.
(e) Leg Raise -
How to do: lie on the floor on your back with both your legs stretched forward straight and together, place both your palms under your hips. Then raise your shoulders and head slightly above the floor to create an engagement in your abs, then slowly raise both your legs up, making sure your legs are not in 90 degrees to your waist when up, then slowly bring both your legs down, then without touching the floor your legs should again go up. through out this movement your shoulders and head should not touch the floor.
Do 8-10 reps per set. Initially do 1 set, as you progress can go for 3 sets.
(f) Bicycle Cross Crunches -
considered one of the most effective ab workout because of the amount of muscles it engages. This exercise hits the upper and lower abs and the obliques, all in one single exercise.
How to do : lie on the floor with your lower back pressed flat into the floor and your head and shoulders raised slightly above it. Then place your hands lightly on the sides of your head, do not lock your fingers of both hands behind your head. Lift one leg just off the ground and extend it out. Lift the other leg and bend your knee towards your chest. As you do so twist through your core so that the opposite arm (elbow) comes towards your raised knee. You need not touch your knee with your elbow, instead focus on moving through your core as you turn your torso. Then alternately repeat the other knee and elbow.
Do 6-8 reps per set. Initially do 1 set, as you progress can go for 3 sets. Depending on your progress you can go up to 10 reps per set.
B) Leg Muscles :
your legs are most actively used in a mountain trekking. Climbing or assent engages the large muscles in your legs - glutes, quads, hamstrings and calves. Downhill or descent engages your glutes and quads nonstop to stabilize your knees and hips.
(a) Squat - developing strength and power are just a few of the many benefits of doing squats. If performed correctly, this functional exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and improves your balance and posture. The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously, this is basically a compound exercise, and is a must for those preparing for mountain trekking, as many of the muscles engaged during squat helps to power you through walking, climbing, bending, or carrying heavy loads. It keeps you moving more easily throughout the day during a trek.
The lower body muscles targeted in a squat include :-
- glutes maximus, minimus, and medius (buttocks);
- quadriceps (front of the thigh);
- hamstring (back of the thigh);
- adductor (groin);
- hip flexors; &
- calves.
👉 Normal squat - also known as body-weight squat, is the most basic squat where only your body weight is used for resistance.
How to do - place both your feet about shoulder width apart, with your toes slightly pointing outwards. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position. Lower your hips until your thighs are about parallel to the floor.You should feel the squat in your thighs and glutes. Slightly pause with your knees over, but not beyond your toes. Exhale and push back to the starting position. It is always advisable to do squats with bare feet or with shoes having flat heels. You can either keep your arms stretched forward (Pic-1), or clutch them in front of your chest (Pic-2).
Do 10-12 reps per set. Initially do 1 set, as you progress can go for 3 sets. Depending on your progress you can go up to 15 reps per set.
👉 Goblet Squat - this is a variation in squat, where you need to hold a dumbbell or weight with both your hands in front of your chest. This form of squat strengthens your leg muscles. It is easy to perform.
How to do - stand with your feet bit wider than your shoulder width. Hold a dumbbell vertically with your hands underneath the top of the weight. keep your hands with weight against your body. Then keeping your core tight, back flat bend your hips and knees to initiate the squat and continue until your elbow touches your knees. Then putting pressure on your heels stand up to starting position. Keep in mind that while performing this exercise your upper body as straight as possible, without leaning forward.
Do 6-8 reps per set. Initially do 1 set, as you progress can go for 3 sets. Depending on your progress you can go up to 10-12 reps per set.
(b) Step-Ups - this workout hits all the major muscles groups in your lower body that play vital role in mountain trekking. The quads bear the brunt of the action , but the move works on your glutes, hamstrings and calves. So, this is very beneficial for high altitude trekkers because it has a low risk of injury, offers good cardio, strength, and improves balance, stabilization, and proprioception.
A beginner may opt to do this for 60 seconds without weight , instead of number of reps. As you progress you can go for 15-20 reps per leg, with weight.
(c) Lunges - this is not only a strength training exercise, but also improves overall fitness and enhances athletic performance, which is very much necessary for trekking. It strengthens your back, hips, and legs, while improving mobility and stability. The single leg movements activate your stabilizing muscles to develop balance, coordination , and stability. Working one leg at a time causes your body to be less stable, which forces your spine and core to work harder to stay balanced.
How to do - first stand straight, then step forward with one foot until your leg reaches a 90 degree angle with other rear leg's knee bent towards the floor. Make sure the knee of your front leg do not cross the toe of the leg forward. Then lift your front lunging leg to return to the starting position.
Repeat 10 -12 reps on one leg, or switch off between legs until you have done 10 -12 reps per leg(1 set). You can do 2-3 sets.
(d) Bulgarian Split Squat - as a lower body exercise, it strengthens the muscles of legs, including the quads, hamstrings, glutes, and calves. As a single leg exercise your core is forced to work in overdrive to maintain your balance. This exercise is a must for those preparing for mountain trekking.
How to do - stand about 2-3 feet in front of a knee level bench or step. Then lift your right leg up behind you and place the top of your foot on the bench. Your feet should be about shoulder width apart, and your right foot should be far enough in front of the bench where you can comfortably lunge. Just ensure that when you lower down, your left knee do not fall over the line of your toes. Your upper body should be comfortably erect while bending. Push up through your left foot, using the power from your quads and hamstrings to return to standing. Repeat the desired number of reps on this leg, then switch, putting the left foot up on the bench.
Start with 2 sets of 6-8 reps per leg, per set. As you progress you can go for 3 sets of 12 reps per leg, per set.
(e) Basic Dead Lift - this increases core strength, core stability and improve your posture. Dead lifting trains most of the muscles in the legs, lower back and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, hips in alignment, as a result your efficiency to trek on mountains with backpack load enhances.
How to do - stand with your feet shoulder width apart, take a pair of dumbbells in your hands, of a moderate weight with which you can do maximum 10 reps. Place both your hands holding the dumbbells in front of your front thighs, then push your hips back, inhale and slowly bend forward taking the dumbbells down along your legs, while going down exhale through your mouth and make sure to slightly bend both your knees. Your upper body should bend down from your waist, keeping your back straight. Before you reach your ankles again slowly come up inhaling through your nose, then repeat to desired reps.
Start with 6-8 reps per set. As you progress, you can go for 10 reps per set. Always use dumbbell weight with which you can do maximum 10 reps. It is always advisable for the beginners to start with light weight dumbbells. Once your form improves and you gain strength, then go for increased weight.
(f) Calf raise - this is an easy, low impact method for strengthening the gastrocnemius and soleus. these muscles are integral in ankle flexion and extension, propelling running and jumping. The gastro cnemius also works in tandem with hamstrings to control knee flexion, while the soleus maintains proper balance and pumps blood from your leg back up to your heart. If your calf muscles are weak , the calf muscles more easily cramp, strain, and even tear, making walking and running difficult. Strong calf muscles result in better stability and balance, decreased risk of ankle and knee injuries, and better agility , which are the most essentials to be TREK FIT.
How to do - this exercise can be done with or without a pair of dumbbells. If doing with dumbbells, hold a dumbbell of same weight in each of your hands, with arms slack on your sides. Then spread your feet about 3-4 inches apart and slowly raise your heels, keeping your knees extended but not locked. Hold the raise for 2-3 seconds feeling the squeeze on your calf muscles, then slowly come down, then before your heel touches the floor again do the raise. Initially you can do calf raise with no weight, stand in front of a chair with the backrest towards you, hold the backrest with both your hands and do calf raise as mentioned.
Do 20-30 reps per set , you can go up to 3 sets.
(g) Glute Bridge - this works on your hamstrings, lower back, abs, in addition to the glutes. A plus for the glute bridge is that it does not place any pressure on the lower back. This is also a great exercise for people who are unable to squat due to back, hip, or knee pain. Although this exercise targets the butt area , the glute bridge does a great job of activating and strengthening your core stabilizer muscles, improves your posture. The bridge helps to reduce lower back & knee pain as well, a common complain of mountain trekkers when trekking with heavy backpack on rough terrain.
How to do - lie on your back with your knees bent and feet flat on the ground. Keep your feet hip width apart and parallel. Your pelvis should be neutral. To find this position, let your hips settle into the place where your pubic bone lines up with the top of your hip bones. Then push your feet into the floor to activate your glutes and slowly lift your hips up towards the ceiling. While the bottom part of your rib cage will lift off the floor, keep your torso still as you open through the front of the hips. Pause at the top for 3-4 seconds and then slowly release the glutes as you lower hips back to the floor. Make sure your head and shoulders should stick to the floor through out this exercise.
Do 6-8 reps per set initially, as you progress can go for 3 sets of 10 reps per set.
IMPORTANT :
💪 It is always advisable to consult your doctor before starting any new workout routine.
💪To keep your body hydrated you may sip water as and when required during workout.
💪Take 10-15 seconds of rest between each set , and 20 seconds of rest between each exercise.
💪In case you do not have dumbbells at home, you can use any weight like - water bottles, bricks, water jerrycan, etc.
Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.
Do FOLLOW my BLOG PAGE for latest updates on FITNESS.
- My Facebook Page : @fitnessfun50
- My YouTube channel : fitnessfun50
- Follow me on TWITTER : @ParthaD44328477
- Instagram : fitnessfun.50
- e-mail : partha63.pd@gmail.com
