UPPER BODY STRENGTH TRAINING EXERCISES FOR TREKKERS - "FIT TO TREK@50" SERIES.

UPPER BODY STRENGTH TRAINING EXERCISES FOR TREKKERS - "FIT TO TREK@50" SERIES.

Your fitness level determines how much you are going to extract from your trekking trip. With altitude gain during a trek the air becomes thinner, trekking in such conditions will intensify your heart rate and burn extra calories. Here your age has nothing to do, it's only about your basic fitness level & mind set.

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.

Strengthening your UPPER BODY  is one of the most overlooked ways to improve your trekking efficiency. Training your upper body will yield serious benefits for your body balance, power, and comfort in more demanding terrain. 

Upper Body - After lower body,that was discussed in my last blog, our next target area is the upper body, which comprises of Shoulders & upper back  muscles, mainly  - trapezius, deltoids, rhomboids, shoulder rotator cuff muscles. Lower back muscles, mainly - latissimus dorsi, external abdominals, lumber triangle, external oblique, posterior serratus. Arm muscles, mainly - triceps, biceps, brachialis anticus, supinator longus, extensors, flexors.

All the muscles mentioned above in the picture have some role to play during your mountain trekking activity. Therefore it is important to make these muscles strong, flexible, stable and keep them toned. The exercises that I will give you have been accordingly designed, considering your age,  keeping them simple, for you to perform at your home.

UPPER BODY STRENGTH TRAINING EXERCISES FOR TREKKERS - "FIT TO TREK@50" SERIES.

 

Training upper body is very much crucial for trekkers, as it strengthens your shoulders, back, arms and other muscles  while maintaining your body balance, stability, as also you may have to pull yourself up, lift few extra weights or carry your trek buddy in case of any emergency.

These upper body exercises have been designed as per requirement for trekking. These are very basic and simple workouts which can be done by men & women of all age groups. 

For best results you may do these exercises twice or thrice a week only, with rest days in between.

UPPER BODY STRENGTH TRAINING EXERCISES FOR TREKKERS - "FIT TO TREK@50" SERIES.

EXERCISES :

A.  Shoulders -

1) Side & Front raise -

This exercise targets your side (Medial) and front (Anterior) deltoids, enhancing their strength,mobility and formation.

How to do - Stand straight with your feet about shoulder width apart. Take a pair of dumbbells / water bottles in both your hands. The weight of of dumbbell to be such that with which you can do maximum 10 reps. If not having dumbbells, then can take 2 numbers of water bottles of 750 ml / 500 ml , as per your capacity to do 10 reps. 

Inhale through your nose while raising both your arms side ways, up to your shoulder level, then from that level bring your arms down to your side of your waist and immediately from there bring both your arms up in front of you while exhaling through your mouth, palms facing upwards. Now from the front position again bring your arms down to your sides of your waist and then again immediately spread your arms up sideways. The whole movement to be like a swing.

Initially, start with 6-8 reps per set , can go for 2 sets. As you progress can go for 3 sets of 10 reps per set.

2) Arnold press - 

this exercise gives roundness shape to your delts, enhances overall shoulder muscle strength and shoulder joint mobility.

How to do - Stand straight with your feet about shoulder width apart. Take a pair of dumbbells / water bottles in both your hands. The weight of of dumbbell to be such that with which you can do maximum 10 reps. If not having dumbbells, then can take 2 numbers of water bottles of 750 ml / 1 litre , as per your capacity to do 10 reps. 

Bring both your arms with elbows folded 90 degrees, in front with the palms towards your face at eyes level, now from here open your elbows side ways and push your arms up, again bring your arms down to your shoulders and then again in front of your face. Repeat this to required reps. Always exhale through your mouth when pushing your arms up.

Initially, start with 5-7 reps per set, as you progress can go for 3 sets of 8-10 reps per set. 

3) Pike Push-ups -

this exercise is an excellent shoulder exercise where you only use your body weight. It works on your delts & upper trapezius muscles.

How to do - be on a high plank position, let your feet close to each other, your palms on the floor about shoulder width apart, then inhale through your nose and slowly dip your head towards the floor between your spread arms somewhat like a push-up, then again push your head up with pressure on your palms and shoulders and exhale through your mouth, repeat this as per required reps. 

Initially, start with 5-7 reps per set, as you progress can go for 3 sets of 8-10 reps per set.

4) Shoulder Shrugs -

this exercise works on your upper trapezius and rhomboids. These muscles are vital in carrying loaded backpacks, pulling your body weight up and lifting loads.

How to do - stand straight with a pair of dumbbells/ water bottles in both your hands placed sideways. Then slightly bend both your elbows backwards squeezing your upper rhomboids and then from that position lift your shoulders up squeezing your trapezius muscles. Then again come to normal position and repeat.

Initially, go for 10-12 reps per set, as you progress, can go for 20-25 reps per set, can do 3 sets.

B. Back - 

1) Spider man - 

this exercise works on your Rhomboids, Posterior deltoids,Lower trapezius and lower back muscles.

How to do - lie on the floor face down, lift your feet keeping them straight slightly apart, and arms stretched in front , then slowly lift up your legs  & arms along with your chest raised from the floor, so that only your waist and part of lower abs only are in contact with the floor. Hold this position for about 30 seconds. 

Initially, go for 10-15 seconds per set , as you progress can go for 2 sets of 20-30 seconds per set.

2) Bend over twin arm row -

this workout builds your Latissimus Dorsi , lower Trapezius & Rhomboids. This exercise basically strengthens the mid section of your back.

How to do - stand straight with your feet about shoulder width apart, then bend your upper torso forward to about 45 degrees, with your knees slightly bent, hold 2 dumbbells in your hands with supinated grip (holding the dumbbells with your palms facing up or outside)  of weight with which you can do max 10 reps, or as a beginner can hold 2 water bottles in your hands. Stretch both your arms slightly forward and from there pull both your arms with bent elbows towards your waist , so that both your palms are in line with your belly button. While you pull your arms towards you make sure to make a squeez on back muscles, hold this for 2-3 seconds and then return your arms to original position. Repeat this as per the required reps.

Initially, go for 6-8 reps per set, as you progress can go for 3 sets of 10-12 reps per set.

C. Arms -

1) Tricep dips-

                                      Pic 1 👆

                                      Pic 2 👆

this exercise work on your chest and triceps, and will help you feel more stable on your trekking poles, taking some pressure off your legs and assisting you on rough terrain or steep climbs.

How to do - stand close in front of a bench with your back to the bench, squat with both your palms on the bench with your fingers in front on the bench edge, both your arms to be by your sides touching your lats. Then slowly slide both your legs to your front to make the knees straight, then slowly bend your elbows to 90 degrees with your hips going towards the floor, then from the elbows at 90 degrees again straighten your elbows with triceps contraction (Pic 1).  this up-down movement to required reps. 

As you progress, you can place the heels of both your legs on another bench placed parallel to the existing bench, and do the dips (Pic 2).

Initially, you can go for 5-7 reps per set, as you progress can go for 2-3 sets of 8-10 reps per set.

2) Bicep Curls -

this exercise is to build your bicep muscles, which is mainly used for lifting any form of load.

How to do - stand straight,  hold a pair of dumbbells / water bottles in your hands, now keeping your upper arm (part above elbow) tugged to your sides, slowly lift the weight towards your shoulders, then slowly bring your arms (lower arm) down and repeat to the desired number of reps. You may not take heavy dumbbels, as the idea is to increase muscle strength required to meet up your trekking needs, not to build muscle volume.

Initially, you can go for 6-8 reps per set, as you progress can go for 3 sets of 10-12 reps per set.

3) Wrist Curls - 

this exercise works on your forearms muscles strength and wrists mobility , which are very important while using your hands for pull, push, lift and tear/break any object.

How to do - stand straight, take a pair of light dumbbells and spread both your arms forward with palms facing upwards. Then curl your wrists inward and outward repeatedly 20-30 times, then turn your palms towards the floor and curl your wrists downwards and upwards repeatedly for 20-30 times.

D. Chest -

Push ups - This exercise is a compound workout working on a number of muscle groups. The main muscles that this workout targets is Pectoral major (chest muscles), it also acts on your delts, shoulders, arms, back and ab muscles. Push-ups are are a must and most useful workout for trekkers. The below mentioned variants of push-ups are based on their level of difficulty, in descending order.

1) Wall Push ups- 

this is for the beginners. Stand about 2-3 feet away from a wall, place both your arms on the wall about shoulder width apart , in line to your shoulders. Then move your chest towards the wall and on reaching to close to the wall push the wall with your arms to bring your chest to its original position. Do this for 8-10 reps per set and try for 3 such sets. Inhale through your nose while going towards the wall, exhale through your mouth only on returning to starting position.

2) Inclined Push ups - 

Same as above, as you progress & gain strength in your arms and shoulders after doing wall push-ups, then instead of doing wall push-ups you can do inclined push-ups, here your palms to be placed on a raised platform. Do this for 8-10 reps per set and try for 3 such sets.

3) Floor Push ups -

Once used to inclined push-ups, then to add level of difficulty start floor push-ups instead, this is the normal push-up where your palms & toes are on the floor and body parallel to the ground. Do this for 8-10 reps per set and try for 3 such sets.

4) Declined push ups - 

here the only difference is both your toes are on a raised platform , with your palms on the floor. Here the level of difficulty is much more than all the above. Do this for 6-8 reps per set and try for 2-3 such sets. 

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.

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