Trekking exercise program

If you want to get back to me my email is : alanjrimmer yahoo. Happy trekking… Alan. I love travelling. I would be sharing my experience about the exotic destinations in nepal. There are so many places that you can visit, treaking in this beautiful country. Chulu east peak is the one of my best destinations at nepal. Extra tip. Train using your sprung hiking poles. They are like a extra pair of legs. Remember to lengthen them descending and shorten them ascending. They will take the stress off your knees and reward you with less tired or sore legs.

As you are planning for trekking there are lots homework is to be done. Clothing, Shoes, Equipments and much more. Thanks for sharing a good knowledge About Travel. I really loved this 7 tips.

When I wrote content about travel missed some tips. Sometimes I will come back to check your next post about Tips for Travel. Thanks in advanced. You need to be fit and have gear well tested. Trekking is indeed hard work, but the rewards are a lifetime of memories and a chance to get to know a world which so few people are interested in doing.

Sounds daft but ppl on my trek bought new socks n were shocked to get blisters! Your shoes mould n feet are used to those old socks plus new ones can make feet sweater n swell up compared to old ones you are used to x. Great tips here! Have to agree that you have to do some preparations. Failing to do that will shock you and will give you a horrible body ache come trekking day.

Exercise before the trek. It is an absolute must. Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email. Home » How to prepare for your trekking adventure: our step training guide. Photo by Kieran Wallace. Photo by Miguel Gutierrez. Everest Base Camp Trek. View trip. Annapurna Circuit Trek. James Shackell I was born in and aged from there. You might also like. Eat at these 8 Inverness restaurants for a The 7 best day walks in Freycinet National Explore like never before at these top New Devon vs Cornwall: Where to holiday next?

Seek out these 8 Arnhem Land animals on Vivaan December 9, - am This was the article I was in search of. Carl Gutierrez November 16, - pm thanks for sharing this training blog!

The vin Art November 6, - pm Thanks for updating.. Keep writing in detail. Nick Junior September 23, - pm The visuals of Mt. Sam Hood August 26, - pm Thank you for sharing guidelines on a trekking adventure.

Keep Sharing! Nima Sherpa August 5, - pm I admire this article. James July 10, - pm Your article is both educational and entertaining. Abhishek Sapkota February 18, - pm So informative I have faced so many troubles even in the small trek.

Lily December 23, - pm You have summed up everything so well. Eric sharma February 4, - am Thank you for great hiking trip.

Michael September 8, - am It is always difficult to walk by picking up a backpack. Raacho Trekkers June 21, - am Great tips James! Nepal Flight Ticket May 29, - am Thanks for your information. Looking forward to hear more tips from your blog. John Kalyan May 2, - pm Thank you for this awesome blog post. Intrepid Travel August 19, - pm Hi John, thanks so much! Michelle Foster March 25, - pm Thank you very much for this awesome guide and thanks for posting this, this will really help prepare fully for my next trekking and again thanks.

Shane Marcus December 1, - pm Thank you, James, for the awesome tips. Abhishek Sapkota November 22, - pm Thankyou James, for the tips. Jay Rowden November 13, - am This sounds epic and I have always wanted to have a crack at it.

Aspiration Adventure August 20, - pm Thank you James for sharing this great trekking tips which would help anyone in planning. Clarisa June 9, - pm Sharifah, how did it go? Gradually work up to 50 yards of downhill lunges. At first glance, this exercise is noticeably different from those listed previously since it does not focus on your leg muscles.

Instead, hanging knee raises focus on strengthening your core. A strong core is important for many things while hiking; not only will it support a heavy backpack during a long day of hiking, but it will help you bob and weave through random trail debris. How to do it: Find a pull-up bar or a jungle gym at your local park and hang from the bar with your arms fully extended. From a dead hang, engage your ab muscles to pull your knees upwards towards your chest, almost as if you are sitting in a chair.

Maintain control while lowering them back down to the hanging position. A kettlebell deadlift is another must-have exercise for a hiking workout routine. Deadlifts generally target the hamstrings, which are important muscles for hikers. How to do it: Begin with a lightweight kettlebell until you achieve perfect form.

You will want to increase the weight, since most people can handle a heavier load for deadlifts. Stand with your feet hip-width apart and your toes pointed forward. Hold the kettlebell in both your hands so that it is resting between your thighs while you are standing upright.

Maintain a neutral spine and hinge at the hips, slightly sticking your butt out like you are closing a car door with it. Then gently lower into a squat until the kettlebell touches the ground between your feet.

To return, straighten your knees before hinging your hips back to the starting position. Muscle strength will definitely help you while trekking, but cardio is an important factor to consider before tackling any hiking or backpacking trip.

Not only does a Stairmaster work your cardiovascular endurance, but it also strengthens your climbing muscles at the same time. Double win! How to do it: Find a machine at your local gym and set the timer for 20 minutes on your first visit.

Plan on using five minutes to warm up at a slow pace. Then, find a stepping pace that you can maintain for the remainder of your time. Instead, focus on gradually increasing the duration and overall intensity during your workout. No problem. Find a hill in your neighborhood and work on hill repeats. Hike the hill and jog back to the bottom. Depending on the length of the hill, begin with climbs per workout before increasing the number over time.

Now that you have a list of workouts for hiking in your arsenal, there is one more factor to consider: stretching. Stretching is imperative to ensure you avoid injury and recover as quickly as possible. But when and how should you do it? These days, static stretches stretches where you hold one position for a certain amount of time are considered a no-no before exercise.

Instead, focus on minutes of dynamic stretching before strength training. Some good dynamic stretches include an easy warmup jog, jumping jacks, high knees, and butt kicks. These will get your heart rate up while warming up your body in preparation for the strength exercises.

These stretches are meant for post-workout when your body is warm and limber. They will improve your flexibility, reduce your risk of injury, and help flush any lactic acid through your body. After your hiking-specific exercises, be sure to stretch out your quads, hamstrings, glutes, lower back, and core muscles. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Your guide to physical activity and your heart. National Heart, Lung, and Blood Institute. Accessed March 3, Physical Activity Guidelines for Americans. Department of Health and Human Services. Walking: A step in the right direction. Starting a walking program. American College of Sports Medicine. Physical activity adult.

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