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Getting fit in less than month for trek

Just like the mountains, our life is unpredictable too. Sometimes we plan and it never turns out well. Sometimes we don’t plan and it becomes the momentous times of life. We always suggest trekkers booking a trek at least 3-4 months prior to the trek date to avail cheap travel cost and to prepare for the trek. However hard we try, not always it is possible to register for a trek 3-6 months in advance. We have observed that most of the trekkers make random plans for a trek, a month or even less than that before the trek.

Getting the ‘things to carry’ list is manageable somehow even in less time. But, getting the body prepared is a task. Therefore, we will be giving some ideas on how to get prepared physically in a month for your trek. To start with,

If you follow a workout regime regularly you can register for the trek even a week before. Since your body will have the strength you are fit for the trek. For which grade of the trek? That depends on the grade of the workout you do regularly.

Easy grade trek: If you are only walking 3-5 km daily or doing mild 20 minutes strength training then you can opt for an easy trek.

Difficult grade trek: If you are a good runner and you can run 5 km in 25 min and have a strong core and shoulders (you can pick up 8-10 kg load and walk comfortably for more than 4 hours) you can go for a difficult grade trek. A difficult grade may also demand even more strength. Make sure you discuss with our Sales Coordinator before you register.

Moderate grade trek: If your routine is somewhat between the two, you can go for a moderate trek.

If you are not in good physical shape or haven’t ever done a workout before we are here to help you out. We are assuming you have more than 21 days for preparation. Remember that this much time is enough for an easy or moderate level trek. But for difficult treks, more is needed. But definitely it will exhaust you less while trekking. It is proved scientifically that if we follow something for 21 days, it becomes a habit. Same applies to our body also. If we work out sincerely even for 21 days our body will grasp and build strength. Enough to make your summit attempt enjoyable in the mountains.

Remember 3 things are really important to build,

1: Legs

2: Core

3: Shoulder strength

Well, good breathing is also necessary. But with proper workout, it automatically develops.

So, here is what you need to do,

1: Jogging/Running: Start with slow jogging. First with 1-2 km then slowly increasing the distance. If you feel soar muscle, rest for a day and take a break. Once, you feel you can breathe properly and are comfortable while jogging switch to running. This usually should happen after 10 days. When you start running, again based on your pace increase or decrease the distance. Remember you will not be able to run 5 km in 25 min, but at least you must try to run for 5 km continuously, irrespective of the time taken.


2: Include core and upper body exercises: Best is to do jogging/running and core and upper body exercises alternate days. So that your body has time to recover and you can workout daily non stop. Make sure to increase repetition or time period day by day for core and upper body exercises. For upper body best is to start with half push-ups. Try to do full 4-6 push-ups by 21 days.

Include core and upper body exercises

3: Add one-day hikes: Try to go for a day hike of 2-4 hours once a week. On the second week try to hike by carrying a little 4-5 kg weight on the same hiking route.

Add one-day hikes

4: Alternate to running: If you are not willing to run or jog you can climb up/climb down the staircase. First, start with 15 minutes continuously. Then increase the time. In the last 10 days carry weight too. Mix it with your core and upper body exercises.

5: Breathing/Yoga/Meditation: Now, it is a lot to follow, especially if you are doing it for the first time. Additionally, it is not easy to pick up Yoga or Meditation in 20 days. But, you can try breathing exercises daily. Instead of Yoga, you can follow stretches to relax your muscles.


6: Diet: Make no sudden big changes unless you are depended on junk food daily. Just try to reduce the meals of junk food replacing with tasty healthy food. In 21 days you must be comfortable without your pizza and chips. Please do not starve. The aim is not loose weight but to gain muscle strength.

7: Sleeping pattern: Try to sleep early and wake early. Just follow this for 21 days and even after the trek this healthy habit will stay with you. Proper sleep also enhances the muscle recovery process.

Sleeping pattern

8: Get rid of addiction: Always easier said than done. If you have been trying hard to quit that bad habit of smoking, drinking, Pubg or actual pubs, utilize this time of getting prepared for the trek to permanently remove them. As we mentioned above if you follow something for 21 days it becomes a habit. Hence, try not to indulge in bad habits. It will not only boost the process of strength building but you may get rid of that habit forever.

Get rid of addiction

Again, we would like to iterate that this small training may not help for a difficult trek unless you are already in a good physical state. If you have time less than 15 days for physical preparation, it is our earnest request to not to book the trek if you don’t have the fitness. You can wait for a another 15 days to get all prepared. Because now you know how to get fit in less than a month for your Himalayan trek.

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