PARADISE FOR TREKKERS - 6 UNPLUMBED TREKKING TRAILS IN NEPAL

 

                                   

PARADISE FOR TREKKERS - 6 UNPLUMBED TREKKING TRAILS IN NEPAL. 

 

If you are exploring your options for your next trekking destination, you have to consider NEPAL. To explore the Himalayan vicinity and it's grandeur, more than 200,000 trekkers visit Nepal each year. Nepal is not only just a country with Himalayas rich in mountain peaks, never-ending hills, valleys, and basins, but it also offers a thrilling experience - TREKKING. Here the trails will offer you definitely more than just trekking. 

Nearly 25% of the total land area is occupied by mountain region, a home of 8 mountains of the 14 highest in the world. The Great Himalayan ranges extends from East to West in the Northern part of Nepal.   This Himalayan nation offers some of the most stunning and magnificent trekking destinations with multiple options for intrepid trekkers seeking a challenge and those looking for gentle hike, while experiencing the beautiful Himalayas and culture of the country. With the spectacular views of rivers, forests, captivating landscape and mountains its the best. Overall, the experience will be beautiful, the people are nice and kind, and the weather, though rapidly changing, is quite nice.  At times during your planning stage, it can be confusing and overwhelming to know which treks you should go for. 

Most of the trekking is filled with red and pink flowers and brown leaves that have just fallen from the trees, especially if you are hitting the trail in May, which marks the end of spring, the last of colourful wildflowers decorating most of the path. As you walk along the spring flowers it will give you a royal feeling, the best feeling in the world. Trekking Nepal in May is prodigious. The temperature at lower altitudes is warm, whereas the higher Himalayan region still experiences the chill spring winds. Despite occasional thunderstorms, the climate is mostly stable. 

In my this blog, I have listed 6 not so explored trekking destinations in Nepal with trekking facts of each, if myself have missed some, then please comment it down below, so that I can include in my next blog on this subject. 

These destinations as are unplumbed, are less crowded as compared to few very popular destinations like - Everest Base Camp trek, Annapurna Base Camp trek, Annapurna Circuit, Ghorepani Poonhill Trek, Gokyo Lake Trek, Langtang Trek, Mardi Himal Trek, Journey to Upper Mustang, Manaslu Circuit Trek, Dhaulagiri Trek, Three Passes Trek, and few more.

If you are planning a trip to Nepal, or Kathmandu, or whether thinking of  best trekking experience ever, you should head towards the Himalayas in Nepal. The best part of these trails here is, it's extremely built up - there are literal small villages and towns all along the path that will provide you everything you could ever need.

Hotels, lodges or Home-stays are around $ 5-8 per night, unless you go for something fancy. Most meals are $ 10-15. and you can grab a beer as well. 

Trekking in Nepal will not only let you get in touch with nature, but will also make you to look deep into nature, you will start experiencing life in a different way. Your trek will help you experience and understand different traditional and native lifestyle. The experience thus will treat your mind and body to peace and calmness.

 

6 UNPLUMBED TREKKING TRAILS IN NEPAL

Majority of the known trekking destinations of Nepal are very crowded because of its popularity and of course increasing domestic and international tourists, which was not before. Annapurna Base Camp (ABC) , Poon Hill, and Everest Base Camp (EBC) are the most popular trekking destinations of Nepal. Other than these places, there are also other good places for trekking where only a few go. The SIX best less crowded trekking trails in Nepal are :

 

1) Tsum Valley Trek :

Very few trekkers who have explored or go for the relatively untouched Tsum Valley Trek. This trail lies between the majestic landscape of the Boudha Himal and Himal Chuli, Ganesh Himal, and Sringi Himal. If you have sufficient time, then can attempt for Tsum Valley and Manaslu at one go. Tsum Valley was open for international tourist since 2007. 

Inhabited by Tsumpas- the local people of Tsum Valley, have their own dialect, culture, and tradition which somewhat matches with those of Tibetans. This valley has many Tibetan Buddhist monasteries like Dhephyundonma Gompa, Rachen Gompa, and Gu Gompa. These people celebrate the Archery festival in Summer, same as at Manang and Mustang. With the advent of few international tourist now, many home stays with basic amenities have come up. The local traditional culture and lifestyle is worth experiencing.

During this 10-11 days trek, each day you have to walk between 5 - 8 hours, with the high point of the trek being 4000 meters. You will find accommodation in lodges and traditional home stays on this trek. Dal, Bhat, Chapatis, noodle soup are foods that you will get. If you are not prepared to 'rough it' a little bit, then this trek is probably not the one for you. 

My recommendation would be to undertake this trek during Spring and Autumn. Permit cost during September - November will be USD 40 per person for the first 8 days. During December - August it's around USD 30 per person for the first 8 days. In addition you need MCAP (Manaslu Conservation Area) permit which will cost around NPR 3000 per head. If you go with some trekking agency, this trek may cost about USD 800 - 950, which generally covers cost of your guide, porters, all meals, local ground transportation, accommodation, all necessary permits, documentation and all government taxes, and insurance and trekking gear for guide and porters.

 

2) Kanchenjunga circuit Trek :

World's third highest mountain Kanchenjunga (8586 metres) trek is rewarding not only because of its massiveness, but there are many more to experience. This circuit trek is for those who love extreme trekking, The circuit combines both Pang Pema (5140 metres) on the North and Oktong (4580 metres) on South Kanchenjunga base camp. While undertaking  this circuit you will experience the difference of northern side and the southern side of it's people's culture and lifestyles. The captivating view of the mountain and diversity of culture will make your trek worth experiencing. 

Trekkers may tryout the local popular wine made of millet seeds called Tongba. This magnificent location was opened for international trekkers since 1988. At present, many tea houses have come up at overnight halt locations, which are very much pocket friendly with all basic comforts. Trekkers here can ease their long hours of trek.

Kanchenjunga circuit trek is not for first time trekkers, you need to have good experience in trekking to successfully complete this circuit. This is one of the toughest and the most adventurous trekking trail in Nepal. It takes 21 days to complete this circuit. This circuit starts and ends at Suketar. While trekking from one rout to another, you will have to cross Mirgin La, one of the highest altitude passes of the region. On major part of the trail you have to remain higher than 4000 meters, exposing you to extreme weather conditions, with increased chances of altitude sickness. 

Kanchenjunga circuit trek costs normally between USD 1780 - USD 1900 per person, if hiring a trekking agency. The cost is including guides, porters, fooding & lodging, permits, local transport, etc. Best seasons are September to January , and March to August. 

 

3) Upper Dolpo Circuit Trek :

Considered as incredible and much dynamic trail as compared to other trails in Nepal, will certainly make your experience a rewarding Himalayan trek. This rout has been opened for international tourist since 1980. Those who are looking for trails with less crowd, love to see new culture, along with the beauty of the terrain, then this is the one. Being a controlled area, it requires a special permit of USD 500 per person for ten days. The real lifestyle of Dolpo is worth of an experience. The route lies between Tibetan plateau and the Dhaulagiri ranges in north western Nepal, the high altitude region of Dolpo is remote, rugged and thinly populated, offering mind blowing landscape, challenging trekking experience with the opportunity to see the rich Tibetan culture.

The expedition starts from Nepalganj, in southern-western Nepal. From here you have to take a short flight to Zuppel, and from here a 3 hour trek to  Dunai - from where your actual journey will commence.

This is basically a 20 days trek program. If through trekking agency this will cost starting from USD 4300 onwards . The cost includes - Transfer from Kathmandu airport to hotel, 3 nights stay at Kathmandu, all land transportation by private vehicle, Flights in Nepal, all meals during trekking period, accommodation cost during trekking (Tea houses & camps), necessary permits & fee, guide & porter, Staff food, clothing and salary & insurance, first aid kits, Airport drop.

Eric Valli's movie "CARAVAN", and Peter Matthiessen's book "SNOW LEOPARD" has immensely made Dolpo known to the world.

 

4) Gosainkunda and Helambhu Trek :

This destination is in the northern part of Nepal and closest to the Kathmandu valley. During this trek you will witness magnificent view of the Himalayas and more than 7 sacred lakes. Among these, Holy Gosainkunda is the biggest lake and a popular pilgrimage site related to Lord Shiva, this lake is elevated at an altitude of 4380 meters at the top of Himalayas and is the origin of River Trisuli. The trail descends to the Helambu area after reaching the Laurebina Pass just next to Surya Kunda lake at an altitude of 4160 meters. Helambu is where the Buddhist Guru Rinpoche and Milerapa visited in the centuries back. This place is surrounded by the majestic mountains on northern side and hills on the southern. Trekkers will love the beautiful settlements of Sherpa, Tamang, and Hyolmo people because of their hospitality and decorated homes.

This trek is incredibly beautiful to view the Langtang Himalayan range, Mansalu, and Ganesh Himal. Langtang National Park is the home of endangered species like red panda, Musk deer, Himalayan mountain deer, Himalayan mountain goat, and snow Leopards. We will be captivated by its flora and fona. Rhododendron, orchids, magnolia, and numerous other botanical species while trek to Gosainkunda lake. 

October is a great month for trekking in this region. Basically there are two best seasons for a trek - Autumn (October & November) and Spring season (March to May), as the weather and temperatures suit the trekking activity. For Langtang National Park permit you have to pay NPR 3000. Also TIMS permits are required which you can get from Kathmandu by registered trekking agencies or Tourism Board. 

This trek requires normally 15 - 21 days. Accommodation can be availed at Tea Houses. This trek will cost you approx NPR 16000 - NPR 35000 per person, depending on the number of days and rout you opt for.

 

5) Pikey Peak Trek :

In the eastern part of Nepal in Ramechap district lies Pikey Peak. This destination considered the best for the panoramic view some popular peaks - Everest, Makalu, Kanchenjunga, Lhotse, Gairishankar, Dudkunda, and few others. This trail offers you Monasteries, beautiful Sherpa culture, and the captivating Himalayas. 

This 6-7 days trek commences from Jiri or Dhap Bazar, where you have to reach by driving from Kathmandu. The trek ends at Salleri, where is located Phaplu airport. From Phaplu you can catch a flight ot drive to Kathmandu. There are few good tea houses where you can spend your nights comfortably with pocket friendly budget. 

 

6) Nar Phu Valley Trek :

This less explored remote and exotic trekking destination in Annapurna area is untouched by modernisation and a less crowded place, is my favourite. This magnificent destination lies in the northeast part of  Thrang La. Those of you have done Saribung Pass Trek from Upper Mustang, must be familiar with this place.

Nar Phu was restricted for international tourist until 2002. Agriculture and Yak herding are the major occupation of the local people. You will be greeted with colourful prayer flags, hundred years old Mani wall, Monasteries while entering the Nar and Phu villages. This trek starts and ends at Besi Sahar. For a smooth and successful trek, acclimatisation is highly recommended, as this trail leads above 5000 meters (Kang La passes).

This trek is a real Himalayan wilderness experience that will be as memorable as it is spectacular. Positioned between the most visited Annapurna and Manaslu regions, Nar Phu is a true hidden gem offering trekkers a rare chance to explore unspoiled valleys that feature a mix of raw Himalayan nature and ancient Buddhist culture. You will enjoy magnificent views of Annapurna II , Himlung Himal, Gangapurna, and Tilicho Peak. Experience a part of the Tibetan plateau that extends down into Nepal.

The Nar Phu valleys combines high peaks and passes, glaciers, remote villages, narrow canyons, beautiful forests, spectacular rock formations, yaks, gompas and ethnically Tibetan cultures. Very few outsiders have explored these virtually untouched villages or climbed the many 7000 meter peaks surrounding them.

This trek is possible in the monsoon (June-August) as well as the two peak tourist seasons (March - May & September - November). The trek is still enjoyable in the monsoon, although the road access in the mountains to and from Besisahar could be disrupted by mud and landslides. In the winter (December - February) the high pass could be impassable with snow.

This trek is a challenging due to the long days and steep ascents in altitude. Due to limited accommodation options on the way, there is less flexibility in the distances that must be covered each day, hence the long days of walking. The gains in altitude each day are quite steep, and it is always unpredictable how one's body will react to altitude. This trek could best suit those who have a lot of experience trekking in the Himalayas or other high altitude mountains, and who are trek-fit and have good health condition.

From September to November, the permit costs $ 90 USD per week per person. From December to August, it's $ 75 USD. This trek will consume nearly 12 -16 days (Kathmandu to Kathmandu).  This trek cost will vary from approx $1100 USD to $1300 USD per person if you hire a trekking agency who will take care of all your permits, fooding, lodging, guide and porters.  

 

In case of solo trek you may save about 30 - 40% depending on the destination, accommodation choice, type of food and utilisation of other amenities. But, it is always advisable to go through an registered trekking agency, or with a qualified licensed guide, especially if you are new on these mentioned trails.

Hope my this blog will motivate you to explore any one of these unplumbed trekking destinations for your next trip, pack your backpack and hit the trail !! 

I can assure you that these 6 destinations "Paradise For Trekkers" will open up for you a new face of the mighty magnificent Himalayas, giving you a memorable life time experience which you never must have expected.

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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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TREKKERS STRENGTH WORKOUT FOR ENDURANCE - "Fit To Trek@50 Series".

 

TREKKERS STRENGTH WORKOUT FOR ENDURANCE - "Fit To Trek@50 Series".

Muscular endurance is incredibly vital for a trekker or hiker to develop. It is one of the most specific elements of fitness, which can help a trekker / hiker to trek or hike comfortably all day long on different terrains. 

Endurance activity keeps your heart, lungs and circulatory healthy and improves your overall fitness. As a result, people who get the recommended regular physical activity can reduce the risk of many diseases such as diabetes, heart disease and stroke.

Muscular strength and endurance are important for many reasons - increase your ability to do activities like trekking, hiking, climbing, lifting boxes or chopping wood without getting tired. Also, reduce the risk of injury and help you keep healthy body weight.

The objective is to increase strength in major muscles that trekkers rely upon. Stronger legs and core muscles will better support the load in your back-pack and help you trek harder, longer. One need to build endurance in those same muscle groups , as well as the shoulders and lower back, because trekking can be an all-day activity.

The most common advice is you just train for trekking by going on a few treks. This definitely is something you should do, but if you are just getting into hiking or you aspire to do longer treks to places with high altitude, then doing some preseason training can be a big help.

This workout plan is designed to target areas that power you up the trail mile after mile. It will increase strength in your core and major leg muscles, and it will help to build endurance in those same muscle groups.

How A Trekker To Train For Endurance :

1. Increase strength in major muscles that trekkers rely upon. Stronger legs and core muscles will better support the load in your backpack and help you trek harder & longer.

2. Build endurance in those same muscle groups, as well as the shoulders and lower back, because trekking can be an whole day activity.

3. Improve your balance so you have a more stable base that will allow you to take uneven terrain in stride.

4. Do not forget your cardio. Complement this exercise routine  like trail running, mountain biking or another aerobic exercise that you enjoy.

TREKKERS STRENGTH WORKOUT FOR ENDURANCE :

This is a 10 minutes routine which you can do at your home, teaches you to be attentive to the way you move. You can of course, do the reps faster for HIIT workout, but I find that working slower and working on "time under tension" to be far more beneficial in building body weight strength and endurance , which is our current goal as we are training for mountain treks.

Each of these exercises will be for 45 seconds, with 15 seconds of rest in between two exercises.

1. Gentle Deep Body Weight Squat - 

This is for your lower body, including your quads, hamstrings, glutes, core, this is basically a compound exercise.

Here you have to do normal squats where you stand with both your feet about shoulder width apart and both your toes slightly pointing outwards. You have to slowly go deep as much as you can and then slowly come up, it has to be nice deep squat. You should go down and up with pressure on your both heels. You can put your both hands stretched forward and try to keep your upper body as straight as possible. You to inhale through your nose then slowly go down and exhale through your mouth only when you come up. This squat should be done very slowly while going down and coming up, not at the speed as you do during normal speed. The best way is to count 1 to 5 while going down & again count  1 to 5 while coming up. Always try to look in front while doing this exercise.

Do this for 45 seconds. 

2. Basic slow Push-ups -

This is for your upper body, including chest, arms, back and abs, basically this is a compound workout.

Here you have to do normal floor push-ups but at a much slower pace, go down with a count of 4 & push yourself up with a count of 4. Inhale through your nose and go down , exhale through your mouth only after you push yourself up. If you find floor push-ups difficult, then you can do inclined push-ups with your palms on a raised platform. If you want to make this challenging, then go for declined push-ups where you keep your toes on a raised platform.

Do this for 45 seconds.

3. 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. 

 

Here you have to 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 at a slow pace.

Do this for 45 seconds.

4. Deep Core Slash -

This is basically for your glute activation & outer leg muscles. Be on your side and begin with your knees and hips stacked, knees are slight forward from your body little bit with 90 degrees angle in both the knees , then press your elbow into the floor and push your shoulder blade into the ground and lifting up through your hips where you hold up for couple of seconds where you squeez and solidify the movement at the top, abducting the knee where your top knee is coming up and out to activate your glutes max along with few deep core muscles.

Do this for 45 seconds , where you will be able to go for about 12-15 reps.

5. Hollow Body Halt (For Beginners)- 

Lie don down on the floor on your back, then form a 90 degree angle on your knees and slightly lift your feet from the floor, then slowly lift your head and shoulders off the floor . Squeez your pelvis, flatten your lower back. Breath nice and deep slowly through your nose. Both your arms to be on your sides, palms facing upwards and both hands to be off the ground. This is an excellent exercise for your core.

Maintain this position for 45 seconds.

6. Single Leg Glute Lift - 

Lie on the ground on your back, fold both your knees, both your arms stretched out to your sides on the floor. Then lift your one leg straight up towards the ceiling, push the floor with the heel of your leg which is on the floor and lift your hips up as in glute bridge. Then again bring your hips down and repeat. Then change to the other leg by lifting it up and straight towards the ceiling. Excellent exercise for your core, especially lower back.

Do this for 45 seconds with each leg up. 

7. Down Dog Pedal - 

This exercise is basically a calf & hamstring stretch routine. Be on the floor with your knees and palms on the floor, like in "Cat-Cow pose", then lift your knees from the floor, so that only your feet (toes) and palms are on the floor. Then slowly try to push the heel of on leg towards the floor and feel the stretch on the calf of that leg. Then lift the heel and do the same with the other leg, go on doing this alternatively.

Do this for 45 seconds.

8. Bent Over Shoulder Rotations -

Stand on the floor, bend your upper body forward parallel to the ground with flat back, slightly bend your knees, stretch both your arms outwards and first rotate both the arms clock wise from your shoulder blades keeping your thumbs up. Then rotate your arms on anti-clock direction.

Rotate your arms clock wise 10 times and anti clock wise 10 times, it will take about 45 seconds.

You can, of course, do the reps faster for a HIIT workout, but  I find that slower and working on "time under tension" to be far more beneficial in building body-weight strength and endurance, which should be your goal when training for a TREK. 

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

💪Take 12-15 seconds of rest between each exercise. Can sip water in between exercises.

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.

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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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