BEST CARDIO EXERCISES FOR MOUNTAIN TREKKERS - "FIT TO TREK@50" SERIES.
You need not turn yourself into a rugged body builder with well defined bulging muscles to get into trekking. You just have to consider trekking as simply taking a longer walk in nature at any pace, at any altitude, and for any number of Kilometres, hours, or days. Always remember, how complicated or difficult or easy your trail is, every trek has it's perks. The more challenging the trek, the more calories you will burn along with more melting of your stress.
As you TREK , your heart pumps in a nice and relaxed manner, circulating oxygen-rich blood throughout your body. When your body is receiving this vital oxygen-rich blood & nutrients your body and tissues stay younger & healthier with improved immune system. The TREKKING benefits are infinite.
In most of the treks you will get rough terrains where at times you will be walking up a hill or mountain, then again descend, a combination which is a great workout for your legs and core area. Trekking up a mountain is like climbing stairs, which activates and strengthens your glutes, hamstrings, quads and calves. Whereas, trekking downhill activates your glutes and quads , as these muscles need to do a lot of slow, controlled work to stabilise your knees and hips so that you do not tumble down. These types of contractions damage muscle fibres the most, as you are resisting the force of gravity against your weight. In my previous two blogs have discussed in details about the exercises to strengthen your lower and upper body muscles.
Today, we will discuss about the next important activity after strength training, that is also a must when preparing for a trek - CARDIO VASCULAR ROUTINE. These activities not only boosts your confidence level, but also make you enjoy the trek.
This CARDIO workout will be just a 3 minute routine that you can do from the comfort of your home. The thing about cardio is - more does not always mean better. Long duration cardio puts stress on your body after a period of time. Long duration cardio produces a hormone called CORTISOL & the more cortisol your body produces, the less TESTOSTERONE is being produced, which will directly hamper to your trekking efficiency.
BENEFITS OF CARDIO EXERCISES :
1) Decreases -
a) Daily Fatigue,
b) Anxiety,
c) Depression,
d) Coronary artery disease,
e) Hypertension,
f) Obesity, etc.
2) Increases -
a) Body Flexibility,
b) Work, recreational & sports performance,
c) Sense of well-being,
d) Blood Lipid profile,
e) Insulin sensitivity,
f) Glucose tolerance,
g) Immunity, etc.
A cardiovascular activity makes your heart strong, improves the circulatory system in the body , and enhances your lung capacity. When you go for high altitude trek , your body requires more oxygen inhalation for which you need to have lung with more capacity to inhale oxygen. The circulatory system helps in supplying more oxygen and nutrients to your muscles from time to time. As trekking itself is a high intensity cardiovascular activity where you have to trek for about 4-6 hours doing assents and descends at various terrain levels, therefore it is very much necessary to have a strong heart condition.
CARDIOVASCULAR ROUTINE :
Jogging is the best cardiovascular exercise, as it is very much closely related to trekking, where your knees and ankle movement increases, and their surrounding muscles get strengthened, this same movements get repeated during trekking. You should start your jogging at least 3-4 months before your trek starts, as a preparation.
Your benchmark for jogging should be to cover 5 kilometres in 35-40 minutes. Initially this number may look impossible for you, for your benefit let me break down the schedule - the day you start your preparation, start jogging just as per your capacity, may it be even 100-200 metres, but daily after the run note down the distance covered and time taken on that day. Now, daily try to increase the challenge gradually and you will see that within next 35-40 days you will be able to achieve your target of 5 km in 35-40 minutes.
Keep in mind that during this preparation time, you should never over stress yourself, always move ahead gradually as per your capacity. This jogging routine you can do on three to four days in a week, with a rest day in between.
In case you are not in a position to go for a jog thrice or four times a week, then you can mix your jogging with alternative home cardio exercises which will consume just 3 minutes of your time. Here you can do jogging say on two days of a week and twice a week do the cardio exercises. Avoid doing Jogging and cardio home exercises on the same day. It is always better to go for such a mix.
BEST CARDIO EXERCISES FOR MOUNTAIN TREKKERS - "FIT TO TREK@50" SERIES.
CARDIO DURATION :
I have mentioned 5 cardio exercises, which will activate all major muscles and joints of your body in just about 3 minutes. Each of these cardio exercises is to be done for 30 seconds, with a 10 seconds rest between exercises. Beginners or those in their 50's or above , and are not in any kind of fitness routine can start with 10-15 seconds doing each exercise , and take 20 seconds rest between exercises.
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.
In this 3 minute cardio home routine you will notice that you will be made to go up or stand and then back again on the floor to increase the intensity of this short duration cardio routine.
If you want to make this cardio routine even more challenging, then after completing these 5 exercises take 15 seconds of rest, and then repeat the 5 exercises once more. Once you progress, you can do these 5 exercises just one after the other (back-to-back) without any rest in between the exercises, then take 20 seconds rest , and then again repeat these 5 cardio exercises back-to-back. Maximum you can do 3 such circuits with 20 seconds of rest in between each circuit.
CARDIOVASCULAR HOME EXERCISES :
1) Jumping jacks -
As with most exercises, in this workout also, there is risk of injury in the lower body joints like knee and ankle. So, it is advisable to first start out with a base level of strength and conditioning routine. But, most people can safely do this workout.
How to do : stand up straight with your legs together and your arms down at your side. Then bend your knees slightly and jump. As you jump , spread legs to about shoulder-width apart and stretch your arms out and over your head, so they almost clap together. Jump again and return your arms and legs to the starting position.
Make sure you are performing this workout on a flat, even surface. Wear supportive, athletic shoes, and listen to your body, and stop if you experience any sort of pain.
2) Burpees / Floor Push-ups -
this is a full body exercise which works on most major muscle groups, improves cardiovascular fitness, enhances your body balance and coordination. Burpees improves your strength and mobility. This workout is excellent to keep you TREK FIT.
How to do : this is a 4 point move. Stand straight, then drop into a squat with your hands on the ground just in front of your feet. Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position., from here you can either go for a floor push-up, or from plank position jump to your feet back towards your hands, then leap into the air with your arms straight above you. Then do it all again.
Initially, if you find doing burpees difficult, then can do just normal floor push-ups .
3) Squat jump -
Jump squats increase your explosive power, improve upper and lower body strength, and burn calories faster . This also improves flexibility in your ankles and hips, also this exercise helps prevention of injuries during other exercise routine and TREKKING.
How to do - stand straight with your feet hip-width apart. Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Then press your feet down to explode off the floor and jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.
4) Mountain climber -
This exercise targets your full body, but especially your arms, shoulders, quads and core. This workout raises your heart rate. Mountain climbers builds cardio endurance, core strength, and agility. Several muscle groups are activated by this exercise.
Your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout too. As this is also a cardio exercise, you will get heart health benefits and burn calories. So, overall this is a very effective exercise when preparing for a Mountain TREK.
How to do - get in a plank position, with even distribution of your body weight between your toes and hand. Your hands should be about shoulder width apart, back flat, abs engaged, and head in alignment. Then pull your right knee towards your chest as close as possible. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. Never hold your breath.
5) Skaters -
these are a great cardio exercise involving jumping in a pattern that shifts your body weight from side to side to create a skating stride. Though it mainly increases leg power, it is considered a full body , dynamic workout as it also targets your glutes medius and adductors of hip joints. Thus, making you ready for a mountain TREK.
How to do - stand with your legs hip width apart, bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg. As you exhale, simultaneously swing your arms out and leap over to the opposite side. Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.
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 exercise.
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