HOW TO PREPARE FOR TREKKING

HOW TO PREPARE FOR TREKKING

 Am I too out-of-shape for an adventure trek on the mountains ?

It's the number one question asked by so many aspiring trekkers. It's the nagging worry that especially 50+ adventurers from taking the plunge on the vacation of their dreams, and that is a shame because anyone who loves the outdoors is a good candidate for an adventure tour. Of course, that doesn't mean there are not things you can do to prepare before your trip to make it more enjoyable.

A little investment in your overall fitness before you go pays big dividends in terms of what you can accomplish out on the trail. That does not mean you have to join the gym or punish yourself with a triathlon-level training regimen. There are lot of common-sense steps you can start right now to get yourself ready for the adventure of a lifetime.

So, if you are a 50+ adventurer and wondering where to start, try these 9 fitness tips to give yourself the confidence to achieve your personal goals. 

1. Give yourself time to prepare -

In general, it can take your body from three weeks to three months to really see a significant improvement in your fitness level and to respond to a change in routine. So, if you have already booked your trip, you should get started now !

2. Focus on your cardiovascular fitness -

The American College id Sports Medicine recommends at least 150 minutes of aerobic activity a week  for people 50+ with at least 30 minute sessions at a time. The best aerobic activities for mature athletes are swimming, cycling, brisk walking or jogging, all of which are great preparation for an adventure like exploring the Himalayas. Even if you can not get outdoors or make it to the gym, there are lots of great cardio exercises you can do at home to get your heart pumping. Jumping jacks, half-jacks, squats, leg raises, hops, and even planks-jacks are great body weight  exercises that require no special equipment or skill. 

If you are doing a trekking adventure on the Himalayas at higher altitudes, then High-Intensity training (HIIT) is particularly beneficial because it improves both aerobic and anaerobic fitness and prepares your body for the bursts of strength you will need on your climb. HIIT sounds more complicated than it really is - it's simply adding a short period of more strenuous exertion into your daily walking, jogging, swimming, or biking routine. For example, if you take a 45 minute brisk walk, try to jog 30 to 60 seconds every 5 to 10 minutes of your walk. Same if you swim or bike, add a few sprints during your usual routine. 

A note of caution for you mountain adventurers : Even if you are in pretty good shape, it's important not to push yourself too hard at higher altitudes. Exertion is a key driver of altitude sickness. 

3. Focus on leg strength -

Strength training is is generally a good idea for athletes of all ages, but for hikers, leg strength is essential for an enjoyable experience. Your legs are doing the bulk of the work, after all. Lunges, squats,and calf raises are all good exercises you can do at home. Try slowly stepping on and off a step or exercise platform, gradually increasing the height as you progress. Setting your treadmill at a higher incline is also great preparation, or just walking up a few hills on your evening stroll. 

4. You need a strong back to carry your pack -

Your adventure backpack and few bottles of water are a portable gym to help you get in shape just about anywhere. Strap on your pack and practice "step-ups". This will get your calves and back ready for the weight you will be carrying on a hike. Walking up and down the stairs with your backpack is also great training. Push-ups and planking with a loaded pack build up essential muscles in your core, shoulders, and your upper body that you will need on longer treks. 

5. Don't neglect your core -

Focus on your core. Your core muscles are your abdominal, back muscles, and the muscles in your pelvis and they give you balance and flexibility, and underpin just about every other physical activity you will do on an active adventure. Crunches, bridges, and planks are some of the best exercises to build a strong core. You can tune up your core by sitting on an exercise ball while you read or watch TV at night, step up your core fitness game with these stability ball exercises.

6. Enhance your lung capacity -

Daily do Deep Breathing Exercises at least once in a day (preferably in the morning), just remember that your stomach should be some what empty. This you should do during all the 2/3 months of  preparation. This is most essential when going for a high altitude trek. Also, this boosts your stamina during long hikes.

For deep breathing exercises, refer to my blog titled - "How To Improve Your Lung Capacity For High Altitude Treks" - Dated : 4th. July, 2021. 

Or , watch on my YOUTUBE channel - " fitnessfun50 " .

7. Keep it balanced - 

This sounds too simple to mention , but few minutes spent improving your balance can prevent injuries on your trip and give you more stability when you climb. Walking heel-to-toe with your arms out at your side and your eyes looking straight ahead is an easy and effective balance exercise. So, simply standing on one foot for 30-60 seconds at a time (longer if you can manage before switching to the other foot. There are some easy exercises to improve your static and dynamic balance (and you will need both on the trail).

8. Don't forget the practice hikes - 

Now the time to put all those exercises to work for you with a few practice hikes. Look for places with variable terrain and elevation so you can get the feel for how your body responds to the stresses and areas where you may want to improve. Remember to wear your pack and toss in a few water bottles, adding more as you progress, so you can get used to handling your body with a weighted pack. 

The practice hikes are essential for one more extremely important reason - you will get a chance to break in your boots, or buy a new pair of the ones you have are not supporting you correctly. There is nothing worse than hitting the trail with a pair of painful, poorly fitting boots. Remember that new boots rarely feel great out of the box. The lighter models may break in with just few hikes, but some of the sturdier leather ones may take weeks to really conform to your feet. keep that in mind if you are considering a new pair of hikers before your trip.

9. Mental preparation is important -

Fear is the enemy when it comes to trying something new. Combat it with physical preparation - knowing you are doing positive things to get your body ready for the trip.

Focus on the "why'', the personal benefit you hope to attain by completing an adventure : "I want to hike the Himalayan trail because I will ............. ". Keep that benefit firmly in mind when you are feeling discouraged, both in your preparations and on the trail. 

Finally, visualise success. See yourself standing on the vast Tibetan Plateau or hiking Everest Base Camp trail. Seeing success is the first step towards achieving it. Don't be afraid of a little self-doubt, it happens to everyone, even the most well-prepared. But you can combat it by knowing why you are taking an adventure tour in the first place and what success looks like to you. 

Of course, a really knowledgeable and supportive trip leader / guide can make all the difference, too. 

Final Thoughts - 

You do not have to be in the best shape of your life to have a memorable and successful adventure tour. But it helps to give yourself confidence with a little preparation before you go for your dream trek. Just remember, no matter how you feel when you leave, you will return renewed, refreshed, and alive with a sense of accomplishment. 

If you are ready to take the next step and start planning your own active adventure, why not mention your trek goals in the comment section below. 

                                                        

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ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS.

ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS .

You might be doing strength training, cardio exercises, endurance routine, breathing exercises , to be trek fit..... you could be the fittest person on the planet , but with weak ankle joints you may roll an ankle and it's a donkey riding time for you, turning your trekking into a nightmare, not only for you, but for the other team members too.

Poor ankle mobility can inhibit your ability to properly perform compound movements, from trekking, lifting weights, seemingly basic squat patterns. It will immensely effect your gait ( how you walk ), your running economy,and other cardio vascular activities. With ankle mobility being involved in so many movements not only during trekking, but also in your day to day activities, it is important to consider what your own ankle mobility is like, especially your ankle dorsiflexion. Poor ankle dorsiflexion is often due to tightness in one or more of the calf muscles.

The ankles primary need is mobility, while the knee's primary need is stability, the hip's primary need is mobility, and the lumber spine needs stability. If a mobile joint loses range of motion, it will lead to stable joint attempting to compensate for this loss of motion. This compensation will effect the whole chain of stacked joints that the body is comprised of.  Often when someone is experiencing knee pain, the actual cause of this pain may have originated from issues at either the joint above or below the knee (hip or ankle, which are mobile joints).

Whether hiking, trekking, or backpacking, an ankle injury can be a painstaking setback for any adventure travel. Doing hiking exercises to improve your  mobility, ankle strength, and the perception of the position of your body are the most effective methods of ankle injury prevention. Add the exercises and stretches mentioned in my this blog - "ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS",  to your workout routine to build your strength, balance, and flexibility.

Adequate ankle strength is necessary for stability, which allows normal movement patterns. The ankle joint moves in multiple directions including :

1. Inversion (inward).

2. Eversion (outward).

3. Dorsiflexion (upward).

4. Plantar flexion (downward).

Gaining strength in all four directions is important for preventing future ankle injuries.

When it comes to physical preparation for mountain trekkers or mountaineers, mobility is often completely overlooked by most. Which is a SHAME. Because if certain joints do not have the range of motion they require, then it can cause many compensations through the body. Which may often cause or contribute to discomfort, pain and injury.

While aerobic conditioning and strength training should be two of the big blocks in any mountain trekking preparation, you should be very serious about MOBILITY..... especially ANKLE MOBILITY.

Having a sufficient range of motion in the ankles is important for a couple of big reasons for mountain trekkers :

1) If the ankles are restricted, this will cause the body to try and find more movement somewhere else, which will typically end up allowing extra movements in the feet or knees. This has consequences in your trekking, hiking, running, climbing and strength training, and can often contribute to pain and injury. 

2) If the ankles are restricted, it will be difficult to plant your feet properly on steep inclines, which will cause the calves to do a huge amount of unnecessary work.

While mountain trekking is an activity enjoyed because of it's carefree and exploratory nature, you need to take lot of precautions in your expedition. One of the most common injury among trekkers is an ANKLE SPRAIN. Your ankle joint supplies the power for 40% to 70% of your forward movement during walking.

You sprain your ankle when you roll, twist or turn your ankle in an awkward manner. This impact stretches or tears the strong bands of tissues or ligaments that helps hold  our bones together. Sprains while trekking and hiking are very common because the routs can be challenging and rough throughout  the ranges. Hence, falling and landing awkwardly on your feet are more likely to happen on uneven surfaces. Prior ankle injuries, poor physical strength or flexibility, and the selection of low quality trekking gears add up to the risk of getting sprain.

Do you roll and sprain your ankles often ? Do your knees and ankles give you pain when going downhill ?

In my this blog you will learn NO EQUIPMENT ANKLE MOBILITY ROUTINE that you should do at home to prepare your ankles for the mountains to make them mountain-proof. This is a simple but effective ankle routine which will prevent sprained ankles, rolled ankles or worse ! These are very common issues faced by most mountain trekkers.

ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS. 

Do these ankle strength exercises and get some leg guns for the mountains :

1. Calf Raise : 

This exercise will also stretch the muscles in the legs and ankles. To perform a calf raise, follow these steps -

a. Stand on a slightly raised platform, such as a step .

b. keep the balls of the feet on the surface of the platform, letting the heels hang off the back.

c. push up with the toes so that the heels raise above the surface.

d. let the heels fall back to just below the surface of the raised platform.

e. repeat the stretch 15 times . 

f. do 3 sets of 15 reps each.

2. Three Way Calf Raise :  1-2 sets. 10 reps per set with 5 sec. hold in each position.  

This  exercise is somewhat same as the calf raise, instead of a raised platform here you have to stand straight on the floor. 

Here, first stand straight , hold a wall or backrest of a chair, with your toes pointing front, then slowly raise your heals to the extent where you feel maximum contraction on your calf, hold this position for 5 secs. then slowly return to the original position. Repeat this 10 times and take about 7-9 seconds rest and do 1 more sets. 

Similarly, now with your toes point inward do this exercise for 2 sets. Again, with your toes pointing outward do this exercise for 2 sets.

3. Single Leg Hop : 1-2 sets. 20-50 reps per side, per set.

This is a very simple but very effective exercise for your ankle flexibility and strengthening. Here you have to stand straight on the floor, first lift your left leg and start hopping on your right leg, make sure that your hop should be initiated by your toe and landing should be also on your toe with your knee slightly bent to absorb the landing jerk on your knees. On each leg hop 20-50 times, do max 2 sets per leg.

4. Single Leg Balance : 1-2 sets.  3-5 attempts per side, per set.

This is a simple workout where you have to just stand on one leg with your head straight & look in front, and balance your body for about 60-90 secs per leg. To make this challenging do this exercise with your eyes closed.

5. Preying Mantis : 1-2 sets . 3-5 attempts + 10 sec. hold per side, per set.

This exercise is bit challenging than the single leg balance. Here you have to stand on one leg, with the other leg extended forward, then slightly bend your knee of the leg on which you are standing and bend your upper torso forward, hold this position for about 10 seconds. Then repeat on your other leg.

6. Dorsiflexion & Plantarflexion with 20 seconds hold :

                                              

They refer to the two surfaces of the foot, the dorsum (superior surface) and the plantar surface (the sole). 

Dorsiflexion refers to the flexion at the ankle , so that the foot points more superiorly. This is the backward bending and contracting of your foot. This is the extension of your foot at the ankle. Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. This you can do either sitting on a chair or standing. Here you have to contract the shinbones and flex the ankle joint. When you raised your toe, hold the position for about 20 seconds.

Plantar flexion refers extension at the ankle, so that the foot points inferiorly. This is the movement that allows you to press the gas pedal of your car. here you are on your toes. This movement of the foot in a downward motion away from the body. This exercise can also be done by sitting on a chair or standing. When you raised your heel, hold the position for about 20 seconds.

7. Planter Calf Smash with 90-120 seconds hold :

This is a simple calf raise exercise, the difference is here you have to hold the raise with maximum calf muscle contraction for about 90-120 seconds.

8. Dorsiflexion Bounce : 2 sets with 30-60 reps per set :

Be on the floor on your knees, then take your right foot forward and be on lunges position. Then try to lean far forward as much your dorsiflexion will allow , make sure your front knee is not rotating inward. Now bounce as much as that your knee of your leg which is at back raises for about 4-5 cms from ground. Do about 30-60 reps per set, then repeat with your other leg forward.

9. Ankle Roll : 2 sets with 15 reps + 20 second hold, per set.

Here we will be rolling our each ankles , first externally for about 15 reps per leg and then holding it for about 20-30 seconds at the end of last rep, then do the same with internal roll.

This exercise you can do either standing or in squat position.

10. Thunderbolt or Diamond Posture (Vajrasana) : To be on this posture for minimum 60 seconds to start with, as you progress may go up to 15-20 minutes.

End the routine with a YOGA ASANA -  sit in VAJRASANA posture (Thunderbolt or Diamond Posture) & do slow & deep inhalation through your nose & slow exhalation through nose. This Yoga posture strengthens your back,legs, pelvic muscles & stretches your Knee, ankle & hip. 

Start by kneeling on the floor. Pull your knees and ankles together and point your feet in line with your legs. The bottoms of your feet should face upward with your toes touching. Sit back on your legs with your buttocks resting on your heels and thighs resting on your calves. Put your hands on your thighs and adjust your pelvis slightly backward and forward untill you are comfortable. Keep your head straight to gaze forward, with your chin parallel to the floor. Position your hands palms down on your thighs with arms relaxed.  

Do this Ankle mobility routine at least 3 times a week.

IMPORTANT : 

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

💪Take minimum 20 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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SIMPLE WAY TO TRAIN FOR YOUR UPCOMING TREKS - "Fit To Trek@50 Series".

 

SIMPLE  WAY  TO  TRAIN  FOR  YOUR  UPCOMING  TREKS - "Fit To Trek@50 Series". 

This blog is for those who go for treks once or at the most twice a year, or are not regular trekkers. If you are one of those who are not regular trekkers, then this blog is for you. 

Considering you not a regular trekker, who do not train throughout the year. Now, you have planned with your friends to go for a Himalayan trek or a mountain trek having a mix of easy & moderately difficult terrain. For this, you need to prepare yourself physically & mentally for you to enjoy the trail and motivate you for planning your other future treks.

In my today's blog you will learn a very simple way to train for your upcoming trek within a short period of time. 

We all mostly know how we should prepare for our upcoming hikes / treks - going to the gym 3-4 times a week, doing cardio, jogging, walking between those sessions. But let's be realistic, most of you may not be hard core trekkers or fitness freaks and are mostly busy in your daily professional life and social obligations, with less time to spare for trek preparation.

But when you have planned for any trek, then you should be at least be prepared, for you to enjoy the upcoming trek, with a backpack on, see more of nature. So, that's why you need to do some preparation before the trek. 

This preparation routine will not only help you to be trek-fit , but also improve your general fitness level.

THE PREPARATION :

Myself would suggest a very simple routine that you should start at least 2-3 months before your trek, depending upon the level of difficulty of your trekking destination. If it is an easy trail, then 2 months of training is good, or else 3 months of preparation is enough for you for a moderately difficult trek. 

1. Twice a week do full body strength training, during your training months. No separate upper body & lower body training days. The goal is to strengthen the overall body muscle groups, not any specific group. Each of these workout sessions should not be more than 45 minutes, that is just 90 minutes per week. Most of these exercises should be compound exercises involving multiple muscle groups per exercise, like - squats, push-ups, basic dead lifts, etc. This routine you can do at your home, only need a pair of dumbbells.

Exercises - Resistance / weight training : 

For the mentioned exercises details, refer to my blogs titled : 

1) "Upper Body Strength Training Exercises For Trekkers" - Dated : 11th. June,2021.

2) "How To Build Lower Body Strength For Trekking" - Dated : 31st. May, 2021.

Or, watch on my YOUTUBE channel :  " fitnessfun50 "  . 

A) Shoulders - 

a) Lateral & Front raise : 2 sets of 10 reps per set, with light weight dumbbells.

b) Arnold Press -  1 sets of 10 reps per set, with light weight dumbbells.

c) Pike Push-ups - 1 set of 10 reps.  In case you find Pike push-ups difficult, you can also do shoulder shrugs with medium weight dumbbells - 2 sets of 15 reps per set.

B) Back -

a) Spider Man - 1 set of 30-40 seconds.

b) Bend Over Twin Arm Row - 2 sets of 8 reps per set, with light weight dumbbells.

C) Arms -

a) Tricep Dips - 2 sets of 6-7 reps per set.

b) Bicep Curls - 3 sets of 10 reps per set, with light to medium weight dumbbells.

c) Wrist Curls - 1 set of 30 reps with very light weight dumbbells.

D) Chest - 

a) Inclined or Floor Push-ups - 3 sets of 8-10 reps per set.

E) Core Area - 

a) Regular Plank  - 1 set of 30-60 seconds.

b) Bicycle Cross Crunches - 1 set of 10 reps.

c) Mountain Climbers  - 2 sets of 10 reps per set.

D) Legs - 

a) Normal Squat  - 2 sets of 10-15 reps per set.

b) Goblet Squat  - 1 set of  8-10 reps with one medium weight dumbbell.

c) Step-Ups  - 2 sets of 15-20 reps per set with medium weight dumbbells.

d) Bulgarian Split Squat  - 2 sets of 6-8 reps per set.

e) Basic Dead Lift  - 1 set of 8-10 reps per set, with medium weight dumbbells.

f) Calf Raise  - 3 sets of  15-20 reps per set, with or without dumbbells.

g) Glute Bridge  - 1 sets of 8-10 reps per set.

Rest Period : Between each set take about 15 seconds of rest , and between each exercise take 20-25 seconds rest. Always do warm-up exercises before starting the routine , and do cool-down stretching exercises after completing your day's routine.

2.  On the first month, twice a week walk for 25 to 35 minutes at variable speeds to keep your heart rate fluctuating (can also walk on a Treadmill) , in addition do 10-15 minutes of stair climbing. In this routine - out these 2 days, once you can do walking and stair climbing with some weight (dumbbells or filled water bottles) in your backpack, it is better to start with 25% of the weight that you intend to actually carry in your backpack during your main trek, then as you progress train with 75% or even 100% of the weight in your backpack. 

On the 2nd. & 3rd. months, instead of walking go for running or jogging, target to cover 5 kilometres in 40-45 minutes, this you can attain gradually. 

3.  Once a week do 3 minutes of full body cardio workout - on 1st month only. 

For cardio workout details refer to my blog titled - "Best Cardio Exercises For Mountain Trekkers" - Dated : 18th. June, 2021. 

Or watch on my YOUTUBE channel - " fitnessfun50 ".

4. Once a week go for 5 minutes muscle strength workout routine for endurance - only on 2nd & 3rd months. 

For endurance routine, refer to my blog titled - "Trekkers Strength Workout For Endurance" - Dated : 4th. August, 2021. 

Or , watch on my YOUTUBE channel - " fitnessfun50 " .

5. I would personally suggest that, on the last week of 1st. and the 2nd month of your training you should go for a 2-3 days of short mountain trek (of altitude 500-800 meters) with ascending and descending trail for your legs to get used to, not much far from the place where you live. This is just to check your physical condition that you are in. This is how I prepare myself before my upcoming treks.

6. Daily do Deep Breathing Exercises at least once in a day (preferably in the morning), just remember that your stomach should be some what empty. This you should do during all the 2/3 months of  preparation.

For deep breathing exercises, refer to my blog titled - "How To Improve Your Lung Capacity For High Altitude Treks" - Dated : 4th. July, 2021. 

Or , watch on my YOUTUBE channel - " fitnessfun50 " .

a) Belly Breathing (Vasistha Pranayam)  - for 5 to 10 minutes.

b) The Pressure Breath  - for 5 to 10 minutes.

c) Breath Holding Technique  - for 5 to 10 minutes.

7. One important recommendation is to stop any kind of training at least one week prior to departure (except deep breathing exercises) for the upcoming trek, as during this period you are most likely to get stressed out with planning the last minute things, so you do not want to stretch your body too much.

SUGGESTIVE TRAINING CHART - 

1. Resistance / Weight Training : Mondays & Thursdays.

2. Walking / Jogging :                   Tuesdays & Fridays.

3. Cardio / Endurance Training :  Saturdays.

4. Deep Breathing Exercises :      Daily, even on the rest days.

5. Full Rest Days for recovery :    Wednesdays & Sundays.

IMPORTANT : 

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

💪Take minimum 20 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.

- My Facebook Page :        @fitnessfun50

- My YouTube channel :       fitnessfun50

- Follow me on TWITTER :  @ParthaD44328477

- Instagram :                         fitnessfun.50

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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.

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