HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES.
Age should not be an obstacle in your enthusiasm for venturing in mountains for trekking. Even your present fitness level should not be a mind block to cherish your dream for trekking. Many who are planning for a trek in the mountains for the first time worry about their level of physical fitness to grapple with rough terrain, steep climbs, walking on snow. Yes, all of these can be daunting for a beginner, especially if you are in your 50's or above. But nothing to worry, these can be easily dealt with prior training.
Few weeks of simple systematic training 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.
Mountain trekking , especially in the HIMALAYAS is a wonderful experience with such wide variety of fascinating landscape, terrain, and flora & fauna. Most of the people who are going for the Himalayan trek must be on their fitness level at which they can truly enjoy the trek.
Training to be fit for treks is no rocket science. Training smart help and training effectively helps to gain energy which in turn will help you enjoy your trek.
Those of you who are in your 50's or above, and in some fitness routine , it is better you start practising at least 3-4 months before your mountain trek, but those who are not into any exercise routine should start their practice at least 7-8 months prior to their trek schedule.
Though this training routine is for the beginners who are in their 50's & above, but those below the age of 50 can also follow this schedule by adding increased level of difficulty, like adding more reps, covering more distance in lesser time , and adding few more kilos during strength training.
NEED FOR THE TRAINING :
Training or preparation for trekking is very much necessary so that, you do not experience the following during your dream treks :
1. Muscle pulls because of too much exhaustion of particular muscles;
2. Back pain because of carrying backpack weight;
3. Joint pains because of strenuous terrains;
4. Breathing problems in high altitudes because of less practice which may lead to Acute Mountain Sickness (AMS);
5. Fatigue if you are not well prepared; &
6. Muscle cramps and stomach aches because of dehydration.
This training program will phase wise cover all the above aspects, for you to enjoy your MOUNTAIN TREKS. Most of these fitness routine has been designed in a way that you can practice these at your home. Even those workouts which need to be done in open environment , alternative suggestions are there for performing at your home, especially during this PANDEMIC.
Mountain trekking can be hard work as it engages multiple muscle groups in tandem, while burning good number of calories & increasing your aerobic threshold.
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 your age and the challenges you face during a mountain trek, exercises have been divided into three main categories :
1. Aerobic or Cardio Vascular Training;
2. Strength Training.
3. Deep Breathing Exercises.
As a beginner when you start the TREKKING FITNESS routine, go for small duration with less number of repetitions, as you slowly progress, can increase the duration and repetitions.
HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES.
In this blog you will learn about the first category (STEP 1) of exercises needed as preparation for mountain trekking : AEROBIC or CARDIO VASCULAR TRAINING .
Aerobic or Cardio Exercises :
Physical activity such as walking, jogging, indoor cycling, or aerobic dancing are all examples of aerobic exercises that makes your heart and lungs strong, thus improving your body's utilisation of oxygen. These will make you sweat, breath harder, and heart beat faster than when you are in rest.
You need to plan these exercises as under :
1) Stretching with shoulder loosening warm up exercises;
2) Walking at varied speed;
3) Jogging / cycling at varied speed;
4) Again, only Stretching Exercises.
Stretching Exercises :
a) Spinal column or back bone :
- Spine Flex :
Stand straight , raise both your hands over your head and while inhaling slowly bend gently back hold the bend for about 4-5 seconds, then come back to original position while exhaling, do this 8-10 times. Then again raise both your hands up over your head , turn your palms toward the ceiling and interlock fingers of both hand while inhaling, then while exhaling bend to your right and then to your left holding the bend on each side for 4-5 seconds, do this 8-10 times. Then with the same hand position twist to right and then left holding the twist on each side for 4-5 seconds, and then come to original position, this also do 8-10 time. Maintain very gentle movements in all these routine.
- Marjaryasana (Cat-Cow Pose) :
Cow Pose👆
Cat Pose👆
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of the yoga mat. Place your shins and knees hip-width apart. Centre your head in a neutral position and soften your gaze downward.
Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up towards the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears.
Next, move into Cat Pose : As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don't force your chin to your chest.
Inhale, coming back into cow-pose, and then exhale as you return to cat-pose. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
This is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck,and softly stimulates and strengthens the abdominal organs. It also open the chest, encouraging the breath to become slow and deep. This sequence also helps to develop postural awareness and balance throughout the body . It brings the spine into correct alignment & can help prevent back pain when practised regularly.
b) Abdominal with Core area :
- Ustrasan (Camel Pose) :
Vajrasana👆
On Knees👆
Pic 1👆
Pic 2👆
Sit in Vajrasana (explained below), then be on the knees. keep the thighs fully straight. keep the knees and feet together, but if one feels more comfortable with maintaining a little distance between them, they may do so. Then place both your hands on the lower back to support , take a deep breath & lean in the backward direction while exhaling. Slowly move more backward, reach the right heel with the right hand, and then the left heel with the left hand. Avoid straining the body. Push the hips in the forward direction, the thighs should be kept vertical. Then bend the head slowly and the spine as backward as possible without straining. Relax the body and the muscles of the back. Support the body weight equally on the legs and arms.
If you are not in a position to touch your heals , then the position till Pic 1 will also do. You may try to touch your heals (Pic 2) as you progress.
Keep the the arms in such a way that they anchor the shoulders to maintain the back arch. Stay in the same position for as long as you find it comfortable & do normal breathing. Then slowly bring back your hands one by one towards your lower back again and return to the starting position. Relax and take a deep breath.
Breath normally throughout the practice. Avoid long and deep breaths as the chest is already stretched during this asana and taking long, deep breaths may create discomfort in breathing.
Those suffering from high or low blood pressure should avoid practising this asana. People suffering from insomnia should avoid doing this asana. This asana should not be done by those having back injury or pain in the neck. Also this asana is not recommended for those suffering from migraine .
- Bhujangasan (Cobra Pose) :
Pic-1👆
Pic-2👆
Lie on your belly. Come onto your forearms, with your elbows directly under your shoulders and parallel to each other. Stretch your legs straight back, about hip-width apart. Firm your legs, and roll your inner thighs up, your outer thighs down. Press your tailbone toward your feet, lengthening your lower back. Press down into your forearms to lift your chest up (Pic-1). In case finding it difficult, can also initially, bring your hands close to one another in front of you , lock fingers of both hands and push your chest up (Pic-2). Continue to push down firmly into your forearms while also pulling back against the resistance of the mat.
To protect your lower back, lift your naval, engaging your abdominals, almost as if you were rounding your lower back. Open the upper back into a bend as you engage your belly to support the lower back. This will help you find greater opening in the upper back.
You can hold this pose while inhaling and exhaling slowly for 5-10 times so that you can maintain this pose for 20-60 seconds. When you are ready, release all the way down to the floor. Relax and breathe into your back. Do not practice it for more than 90 seconds at a time.
Those suffering from Hernia, Back , neck or wrist injuries, carpal tunnel syndrome and headache should not practice this.
c) Glutes :
- Setu bandhasana (Bridge Pose):
Pic-1👆
Pic-2👆
Beginners (Pic-1) - Lie flat on your back with arms at your sides. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.
Now, move your chest bone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis slightly slightly towards the belly. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped.
Lift your hips as high as you are able without breaking position. Hold this pose for 5 to 15 breaths. To come out of the pose, release on an exhalation, rolling your spine slowly down onto the floor.
As you progress (Pic-2), make this exercise more challenging by bringing both your ankles bit closer to your body while you are still in hip raised position, then with your right hand hold your right ankle & with your left hand hold your left ankle and try to further raise your hips & slowly bring your chest bone towards your chin.. Hold this pose for 5-15 breaths. Then release your pose with exhalation.
Do not practice this asana if you have a neck injury. People with severe migraines should avoid this pose. People with weak stomach or intestine should avoid this pose as maximum pressure is put on the internal organs.
- Sitting side twist :
Sit on the floor with left leg folded it's heal under your right hip, reach your right arm behind you, and plant your palm or fingertips on the floor. Then place your left hand or elbow on your right knee folded and placed above your left thigh, and gently push your right knee to the left with your left elbow until you feel the stretch in your glutes. Hold the stretch for about 30 seconds, then release and straighten your legs again. Repeat on the left side.
This exercise also reduces the pain of lower back and strengthens your outer thigh muscles.
d) Quadriceps :
- Leg back stretch :
Stand facing a wall, put your right hand on the wall, then lift your right leg and fold your knee, hold the ankle of your right leg with your left hand keeping the knee fully flexed, stretching the quadriceps and hip flexors. Focus on extending your hips, thrusting them towards the floor . Hold for 10-20 seconds and then switch to other side.
- Thunder Pose (Vajrasana) :
Sit as in the above pic, with both toes touching each other , spread your heals like "V" and sit on the gap thus created by "V". Your back should be comfortably straight and both your hands to be placed on your Knees straight, then do slow and deep inhalation and exhalation through your nose and feel relaxed.
This posture is excellent as it helps to keep your mind calm and stable, curing digestive acidity and gas formation, helping to relieve knee pain, strengthens thigh muscles & ankles, and helps in relieve back pain.
e) Hamstrings :
- Standing hamstring stretch :
Stand in front of a chair or raised platform, raise forward one leg and place it on the chair, then with both hands try to touch the toes but do not strain to do so. Stop bending forward when a slight pulling sensation is felt in the hamstring. Then repeat with other leg. This exercise also reduces pain in your back.
f) Calves :
- Standing calve stretch :
Stand approximately 2-3 feet away from the wall with legs and heels on the floor. Step and lean forward and slowly push hips towards the wall. Should feel a slow pull in the calf muscles behind. Hold for 10 seconds, swap legs and repeat 3-4 times.
g) Ankle & Knee :
- Front leg lunge stretch :
Ankle exercises tone the muscles surrounding your ankles. Stand a foot or two away from a wall and take bring one leg forward and then bend the knee, pushing it towards the wall with your foot flat on the ground, until it touches the wall. Hold for about 5 seconds then repeat on the other side. Try to do 6-8 reps on each leg.
h) Inner Thighs :
- Butterfly stretch :
Pic - 1👆
Pic - 2👆
This stretch is a seated exercise that allows you to gently elongate the muscles of your inner thighs. Sit on the floor , bend your legs and press the soles of your feet together. Place your hands on your ankles and keeping your back straight, pull your heels towards you and press both the knees with your both elbows with your upper body slightly bent forward, hold it for 15 seconds (Pic-1), then further pull your heels towards your hips while leaning forward with your torso (Pic-2). Continue until you feel a mild stretch on the inside of both your thighs. Hold the position for 15-20 seconds.
It is better to do this exercise twice before and twice after the Aerobic exercises.
i) Shoulder loosening warm up exercises :
- Twin arm lateral spread : 2 sets x 10 reps /set.
Stand straight , bring both your arms in front and with a deep inhalation spread your arms sideways, then again bring your arms in front while exhaling, then repeat.
This exercise is for your shoulder joint mobility & opens up your rib cage.
- Side cross Arm raise : 2 sets x 10 reps / set.
Stand straight, first bring both your arms up forming crisscross, once the left arm to come front then the right arm, repeat this cross alternately.
This exercise is for your shoulder joint mobility
- Alternate arm raise : 2 sets x 10 reps / set.
Stand straight , first raise your left arm up then bring it down with the right arm up, continue this alternatively.
This exercise is for your shoulder joint mobility.
- Full arm Fly : 2 sets x 20 reps / set. (full=10 reps + half=10 reps).
Stand straight, spread both arms sideways, then move both arms together down and up like flying continuously.
This exercise is for your shoulder joint mobility & is also an excellent exercise for spondylosis prevention & pain relief.
- Arm rotation : 2 sets x 20 reps / set. (clockwise=10 reps + anti clockwise = 10 reps).
Stand straight, spread both your arms sideways, then make your each arm's finger touch the respective shoulders, then first start rotating your arms first clock wise, then anti clock wise.
This exercise is for your shoulder joint mobility & is an excellent exercise for spondylosis prevention & pain relief.
- Overhead Elbow stretch : 1 set x 20 seconds / elbow. Hold each stretch for minimum 10-15 seconds.
Stand straight, first lift your right elbow up and pull it back by your left hand to feel the stretch, then repeat with the left elbow.
This exercise is for loosening of shoulder joints.
- Front Arm stretch : 1 set x 20 seconds / arm. Hold each stretch for minimum 10-15 seconds.
Stand straight, bring your left arm across your chest, then with your right elbow inside try to pull the left arm more towards your chest, then repeat with your right arm, to feel the stretch on your shoulder joint.
This exercise is for loosening of shoulder joints.
Walking & Stair climbing :
Walking is a very good exercise
to start preparation for Himalayan treks. 4-5 Km walk every day is a good
walk. Added with climbing steps (without backpack initially & then with backpack with some load 4-5 kg.) is considered the best for this preparations.
It is very important to initially concentrate in maintaining the pace of your
walk. You can start at 1 Km and slowly increase it. Then once you are able to
cover 4-5 Km of walk daily , start walking at variable speed, like - 15 minutes
of normal walk , then 10 minutes of brisk walk and then again 20 minutes of
normal walk.
Jogging :
Jogging is one of the most
effective ways to get ready for the Himalayan or mountain treks. One
should try to avoid jogging on concrete or tarred surface. Use properly
cushioned running shoe. Initially try to cover 3-4 Km in 20 minutes and later
5-6 Km in 30-40 minutes. Here also you can pace your jog as - 10 minutes of
normal jogging, then 5 minutes jog with increased speed, then 10 minutes of
normal jog, then 5 minutes of jogging with increased speed, and then 10
minutes of normal jogging, ie total 40 minutes of jogging.
If due to PANDEMIC it is not
possible for you to jog outside your home, then can do SPOT JOGGING at home :
Spot jogging👆
- 2 sets of spot jogging at
normal pace : 30 seconds of jogging per set. 10 seconds rest in between sets.
- 1 set of spot jogging at bit faster pace for 20 seconds. Take 20 seconds rest.
- 2 sets of spot jogging at
normal pace : 30 seconds of jogging per set. 10 seconds rest in between sets.
TOTAL SPOT JOGGING DURATION = 200
seconds , or 3 minutes & 30 seconds approx.
During the rest periods in
between sets do slow and deep inhalation & exhalations. Inhalations to be
done through your nose & exhalations to be done through your mouth.
If you find doing this aerobic
preparation monotonous, then you can climb the stairs or you can jog, with your
backpack on. Stair climbing to be done continuously for at least 2 minutes,
excluding the time taken to get down the stairs. While climbing stairs try to keep your upper body comfortably straight as possible.
Always do stretching exercises
before and after the jog/run. this routine has to be done 4/5 days in a week
with a rest day in between.
HOW TO PREPARE FOR MOUNTAIN TREKS (BEGINNERS) - STEP 1 - "FIT TO TREK@50" SERIES.
As you progress, you can plan Walking & Jogging routine as under :
WEEK-1 :
- Brisk walking with light jogging = 2-3 Km in 40 minutes. OR
- Spot Jogging = 3-5 minutes. ( may take 10-15 seconds of rest after every 30 seconds of spot jogging).
WEEK - 2 :
- Brisk walking with light jogging = 3 Km in 30 minutes.
- Stair climbing without backpack = 2 minutes (1 set ).
WEEK - 3 :
- Warm up (spot jogging) = 2-4 minutes.
- Brisk walking with light jogging = 3 Km in 30 minutes.
- Stair climbing without backpack= 2 storeys ( 2 times ) in 6-8 minutes.
WEEK - 4 :
- Warm up (spot jogging) = 2-4 minutes.
- Brisk walking with light jogging = 3 Km in 30 minutes.
- Stair Climbing = 2 storeys (3 times) with about 4-5 Kg backpack in 10-15 minutes.
Rest period between the exercises and sets should be based on your fitness level, as you progress the rest period may be reduced. The rest period mentioned here are suggestive.
IMPORTANT : It is always advisable to consult your doctor, before starting any new exercise routine, especially those who are above the age of 50.
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