UNDERSTANDING 'POST TREK FEVER' AND HOW TO AVOID IT.

 

UNDERSTANDING 'POST TREK FEVER' AND HOW TO AVOID IT.

After returning from your high altitude trek, were you ever down with fever ?

You may have felt fatigue, cold, cough and got a fever that lasted of nearly two to three days. This is what we call 'Post Trek Fever'. A study has shown that nearly 40% of the trekkers experienced this after returning from high altitude treks. With such a number, it is an issue that has to be understood and addressed to. 

In my this blog UNDERSTANDING 'POST TREK FEVER' AND HOW TO AVOID we will find out why does it happen and how to avoid it. 

Let us first find out why this post trek fever happens ?

When you are on a high altitude trek, the body is putting a lot of effort to help you climb on mountain, you are over working your lungs, heart, body muscles, your legs, and joints, thus putting excessive stress on your body. Also, you are eating into lots of  energy that your body has saved up so far in the form of fat deposit, your immune system, your muscles and every where. Assume your body as a battery, which is depleting every day of your trek that you undertake, especially your immune system. High altitude trekking is not natural for your body. During such trek your body is constantly fighting to cope with unfamiliar temperatures, altitude and terrain. Your body goes through a rigorous schedule each day for nearly a week or even more, depending on the destination.

On completion of such a trek, the body's immune system is at its lowest. Soon after you get down the mountain and enter your city to come in contact with lot more people, the pollution, bacteria, grime, and viruses in the atmosphere are almost waiting to welcome you with their arms wide open, normally your immune system would have dealt with these easily. Now, your body with it's all time low immune strength, do not have that power to fight with such bad elements. As a result, most trekkers fall sick. They catch flu, which may go away within 2 - 3 days, but if it does not go away then you might have to visit your doctor because if unattended you may catch sometimes even with something serious like typhoid and jaundice.

Though post trek fever is absolutely normal, but can be easily avoided. No trekker ever wants to get a trek fever as it will hamper your normal life on your return, for at least few days.

Now, let us find out what you can do to avoid 'POST TREK FEVER' ?

You have to follow four things basically. Firstly, should do good preparation for the upcoming trek, with special focus on your fitness level, run that extra mile and follow your regular breathing exercises to enhance your lung capacity thus improving on your endurance level and making your immune system strong. Have seen most of the trekkers who have done good preparation to be trek-fit usually do not get trek fever, they are usually as energetic after the trek, as before the trek. All they need is that one day of rest before they start their normal routine. So, fitness really helps as your body is not eating up your immune system, its enduring the entire trek just based on your fitness level. So get fit before your trek.

To enhance your fitness level before your trek, read my following blogs on trek preparation :

1) Downhill Technique & Stamina Building Tips For Trekkers.

2) Ankle Mobility Exercises For Mountain Trekkers.

3) Simple Way To Train For Your Upcoming Treks - "Fit To Trek@50 Series".

4) Tips For First Time Trekkers - "Fit To Trek@50 Series".

5) Trekkers Strength Workout For Endurance - "Fit To Trek@50 Series".

6) How To Improve Your Lung Capacity For High Altitude Treks - "Fit To Trek@50 Series".

7) Best Cardio Exercises For Mountain Trekkers - "Fit To Trek@50 Series".

8) Upper Body Strength Training Exercises For Trekkers - "Fit To Trek@50 Series".

9) How To Build Lower Body Strength For Trekking - "Fit To Trek@50 Series".

10) How To Prepare For Mountain Treks (Beginners) - Step 1 - "Fit To Trek@50 Series".

11) 9 Basics For Mountain Trek Training - "Fit To Trek@50 Series".

Secondly, should rest enough before your trek. Normally have seen trekkers take a flight to a middle point, then take overnight train, then again travel 5-8 hours to the starting point or base camp by road, that makes you already exhausted even before the trek to start. So, you need to avoid that, try to put in at least one day of full rest before you commence your trek either at a central point or at the base camp. This rest is very important as it helps your body recuperate before it's start using up energy again. 

The third point is, avoid sight seeing immediately after your trek. Crowded place with tourist all around is the last place your immune system needs. So, any sight seeing that you have on your plans, ideally keep it before your trek. After your trek rest for one or two days then may go for sight seeing or other amature sports. In Nepal myself have seen many trekkers rush to night clubs and crowded discs at Pokhara or Kathmandu, on the very night of their return from Everest Base Camp trek or Annapurna Circuit trek. This is very dangerous thing to do. 

Frequently  washing  your hands with soap water also protects you from virus and other infections.

The fourth thing is avoid junk food immediately after the trek. Have seen trekkers just coming down from their treks and immediately gorging on all their street foods, momo, burgers, french fries, and what not . But such foods are not healthy, so keep your food healthy for at least three days after your trek and then only may indulge yourself in junk food, if at all your carve for. Best is to go for freshly cooked home like food. With having no alternative, stick to basic curd rice, dal (pulses) and rice , or chapati with dal , along can have freshly cooked green vegetables, and fruits.

So, the four points that you should follow to avoid 'POST TREK FEVER' - 

1. Fitness.

2. Rest before your trek.

3. Avoiding crowded places or going for sight seeing after your trek.

4. Stay away from junk food after your trek.

Keep 'POST TREK FEVER' away and will definitely help you to good comeback to your city and continue with your normal life.

If you ever had 'POST TREK FEVER', please do share your experience in the comments below. It is always good to learn from other trekkers. 

Do FOLLOW my BLOG PAGE for latest updates on FITNESS & TREKKING.

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SHOULD YOU DO PLANK EVERY DAY - HOW DOES IT EFFECT YOUR BODY ?

 

SHOULD YOU DO PLANK EVERY DAY - HOW DOES IT EFFECT YOUR BODY ?

PLANK is a simple and versatile exercise that doesn't require any additional equipment. All you need is a floor, yourself and few minutes of your's. This exercise is amazing.

What will happen if you PLANK every day ?

In this blog myself will explain you the same. Therefore, please read this blog till the end.

PLANK will strengthen your muscles, primarily your CORE. 

Core is a group of muscles that provides support to your internal organs. These are the abs, obliques, and the erector of the spinae. Why do people have abdominal Hernias ? Because they have weak abdominal muscles, If a person has developed strong core muscles, then the likelihood of having hernia is relatively small, thanks to powerful muscles. So, you need to train your abs and obliques not only to look good, but also for the health of the internal organs too. Crunches are arguably the most common abdominal exercises, they may not be the most effective way to build muscle and strengthen your core. PLANK is a great alternative to crunches, plank can help improve core strength and stability.

PLANK will develop your back muscles.

Plank has a very good advantage. It develops your back muscles without the risk of injury. Exercises like the dead-lift are certainly great, but the down side of dead-lift is that, you need to perform it with impeccable technique. Many people who had practised it got injury and took long time to recover. Of course dead-lift is super effective but very dramatic. On the other hand, PLANK is not dramatic, more over if you perform plank regularly, it help you strengthen not only the lower back muscles, but also the upper ones. The developed muscles of the back will not only look good from out side, but are very good prevention of back pain. In fact most back pain is due to underdeveloped back muscular joints. Plank will help you in that case too.

PLANK will fix your posture.

It is well known that posture instantly sends conscious and unconscious messages to all people around. A person with good posture is perceived as confident and an attractive person. Indeed, most of us evaluate a person by how straight his shoulders are. So, if you want to look fit and good, then posture is extremely important, and the plank will help you, because it strengthens the muscles of your core and upper back, and also strengthens the muscles of neck and shoulders which are extremely important for your posture. Therefore if you plank regularly, it will help you fix your posture and will be able to notice good progress in the mirror in just a month.

PLANK can help increase your body flexibility.

This exercise is a great way to stretch out the lower half of your body. Holding a plank lengthens your hamstrings as well as the arches of your feet, making the plank pose a dual strength and stretch exercise. If you need to stretch your sides, then side planks with an extended arm can target that individual area of your body.

PLANK will boost your metabolism.

Plank must be done regularly, then the effect will be noticeable. By doing this exercise regularly you will be able to speedup your metabolism and will allow you to lose weight, you will burn more calories and pump the abs at the same time. 

PLANK helps in coordination and balance.

How long can you stand on one leg, how good is your sense of balance ? The plank will help you a lot as it helps to develop your stabiliser muscles, these are extremely small muscles which although not visible in the mirror, perform a very important function of maintaining a balance, and the ability to maintain balance help you a lot in any kind of sports or any physical activity. 

How long should you hold a PLANK ?

It depends on your training level. If you are a beginner and has never done sports before, then try at least 15 - 30 seconds. It is very important not to increase the duration to the detriment of proper technique. Study show that plank for as long as possible is not the best choice for your health. On the contrary, several sets are recommended, for example - you hold the plank for one to two minutes maximum with the correct technique, but not to complete failure, then rest for one or two minutes and then perform the 2nd set, and so on. My ideal plank duration suggestion is 3 sets of 1 minute plank hold, with about 60 seconds of rest in between sets. To reap maximum benefits, plank two to four times a week.

What are the pros & cons of a PLANK ?

The advantages are obvious, some of which myself have already mentioned - this is simplicity, accessibility, strengthening of number of muscles, maintaining a straight posture, as well as ability to perform this exercise almost anywhere. 

But there are some downsides to this exercise. Firstly, if you do not follow the correct technique then you will create excessive pressure on the spinal discs, lower back, and shoulder joints, which is why the technique is more important than duration. Another disadvantage is, excessive hold of plank may increase your blood pressure, which is why it is recommended to perform several sets with a break of one or two minute, without bringing yourself to complete exertion.

Correct PLANK technique -

In fact there are multiple options have already been invented. But myself will mention about the CLASSIC VERSION. This is the most popular version, especially for the beginners. You get to the push-up position, bend your elbows 90 degrees and shift your body weight to your forearms. It is important to remember that your whole body should form one straight line, automatically your stomach and glutes are tighten and all muscles are tensed. 

There are some nuances to the PLANK technique. 

Your head and neck should be relatively relaxed, you should keep your arms in front or can cross them, but your elbows should be directly under your shoulder joints, otherwise you will create an unnecessary load on your elbows and shoulders. Shoulders to be clearly perpendicular to the ground, back straight, never rounded or bended too much, your breathing to be slow, calm and deep. 

Contraindications of PLANK .

Plank can not be done by pregnant women, people who have a back injury. It is also not recommended for people with hernia or problems with elbow, shoulder, wrist and ankle joints. It is also not recommended for people who have the tendency towards high blood pressure. 

Friends, write in the comments, how often you PLANK, or you have never heard of it, share. It will be very interesting to read. 

Do FOLLOW my BLOG PAGE for latest updates on FITNESS & TREKKING.

- My Facebook Page :      ' Fit & Fun After 50 '

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- Follow me on TWITTER :  @ParthaD44328477

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