Two years ago, I was in Sikkim, doing a moderate trek in terms of difficulty. The trek started from the beautiful forests of the northeast, which were very different from the mountains and forests of North India I had seen. It was uphill, yet the beauty of the running stream, lush green forests and absolute calm with the only sound of water rushing through the hill and some exotic birds.
Within an hour, one trekker started experiencing trouble breathing. It was surprising to me as all of us had submitted fitness proofs. It turned out that this trekker had photoshopped his fitness proof.
Photoshop skills did not help him on the trek. His five-day mountain trekking finished within an hour of the trek's start.
Further, another trekker dropped out on day 2, as he could not bear the knee pain. He had prepared by running as per the mountain trekking organisation's mandate, but his knees had other thoughts.
I realised the importance of preparing for a trek. To enjoy a trek, one has to be physically and mentally fit.
How to Stay Physically Fit?
A lot of people have different narratives of being fit. Runners think they are fit, cyclists feel they are and so on. However, being fit for trek (and life) is a mix of many things:
Cardio to walk long distances uphill
Strength in joints to bear the load
Robust shoulders and back to carry the load
A sturdy back, glutes and neck to support the journey
Here's a mix that I recommend to always stay ready.
One Core Activity/ Sport: A core activity or sport of interest to you that offers a challenging workout. In my case, Karate/ Kickboxing or BJJ class keeps me out of my comfort zone and constantly fit and engaged.
Running: Running is an essential skill, and many feel their sport has movement similar to running. However, focused running offers a different challenge. Set a goal in terms of time and distance and maintain it week after week. Periodically change the goal to challenge yourself.
Strength: Strength training is a must for everyone. As we age, the muscles and bones tend to lose density. Strength training helps us remain injury-free and not let age wreak havoc on our physical capabilities. There is no necessity for fancy workouts. Basic exercises like deadlifts, shoulder presses, squats, pull-ups and bench presses offer complete benefits.
Flexibility: Strength without flexibility is almost useless, like a bull with a lot of strength but has no idea of direction and can't turn its body. Add ten minutes of yoga stretching and breathing drills after every workout. Stretching offers magical benefits. If your workout does not have consistent flexibility post the session, consider joining a dedicated yoga session.
One should make a schedule to suit their body's requirements and time available. However, it should always be challenging. Taking the help of a professional coach to create a schedule may be the best thing to do for yourself.
Here is my schedule, which always keeps me ready for mountain trekking (and for life).
Monday: Strength Training- Legs (followed by stretching)
Tuesday: Martial Arts (followed by stretching)
Wednesday: Strength Training- Upper Body (followed by stretching)
Thursday: Running and Yoga
Friday: Strength Training- Back (followed by stretching)
Saturday: Martial Arts (followed by stretching)
Sunday: Yoga
Apart from this, I also take classes as a coach which keeps me active.
How to Stay Mentally Fit?
The crux here is to keep yourself constantly challenged and never give up. Some examples are:
If you run 5 km regularly, set a 10-km or 7-km goal. When the body and mind tell you to give up, do not negotiate with yourself and complete the run. Once you train your mind that you will not give up, you will stop quitting.
Challenge yourself in every workout. When the coach asks you to do ten more burpees, don't be the one who quits. Don't just complete the challenge for the coach. Tell your mind that you will not give up.
Visualise challenges and make step-by-step plans to complete the challenge.
Apart from staying physically and mentally fit, here are some important elements to consider:
Respect nature and prepare thoroughly for a safe and sustainable mountain trekking experience.
Pack wisely, carrying only essential items for a minimal environmental footprint.
Choose a reputable organisation that adheres to ethical practices and prioritises the well-being of both trekkers and the ecosystem.
Lastly, practice the Leave No Trace principles by packing out all trash, staying on designated trails, and minimising disturbances to wildlife.
Invest in your physical fitness through a mix of regular exercise to enhance endurance and stamina. Combine the above elements to embark on a rewarding and responsible mountain trekking adventure.
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