While preparing for treks we recommend the following regime / routine to be at a good physical capacity to competently complete the trek.
We have broadly categorised the workouts as per the categories of treks as easy, moderate, difficult.
Cardio | Leg strength | Stairs | Walk with bagpack | Hike | |
Easy |
3-4 kms slow jog OR 15 kms cycling Pace is not important, consistency is important (non-stop jogging/running/cycling) |
Squats 15-20 x 3 Lunges 15-20 x 3 Calf raises 15-20 x 3 |
10-15 floors with bagpack |
3 kms with bagpack | 2 hikes |
Moderate |
4-5 kms slow jog OR 25 kms cycling Pace is not important, consistency is important (non-stop jogging/running/cycling) |
Squats 30-35 x 3 Lunges 30-35 x 3 Calf raises 30-35 x 3 |
20-25 floors with bagpack | 5 kms with bagpack | 3 hikes |
Difficult |
6-8 kms slow jog OR 35-40 kms cycling Pace is not important, consistency is important (non-stop jogging/running/cycling) |
Squats 50 x 3 Lunges 50 x 3 Calf raises 50 x 3 |
35 floors with bagpack | 8 kms with bagpack | 3 hikes |
Thrice a week – refer to the table given below | Twice a week – refer to the table given below | twice a week – refer to the table given below | Once a week – refer to the table given below | if possible |
WHAT YOUR WEEKLY WORKOUT ROUTINE SHOULD LOOK LIKE | FORMS OF WORKOUT | COUNTS AND DISTANCE |
MONDAY | REST DAY | |
TUESDAY | LEG STRENGTHENING AND WALK WITH BAG PACK | Refer to the table above (counts for each grade of trek Easy, moderate and difficult are given) |
WEDNESDAY | CARDIO AND STAIRS | Refer to the table above (counts for each grade of trek Easy, moderate and difficult are given) |
THURSDAY | FULL BODY STRENGTHENING | 3 reps of full body workouts with 1-2 minutes break |
FRIDAY | CARDIO AND STAIRS | Refer to the table above (counts for each grade of trek Easy, moderate and difficult are given) |
SATURDAY | LEG STRENGTHENING | Refer to the table above (counts for each grade of trek Easy, moderate and difficult are given) |
SUNDAY | LONG DISTANCE CARDIO | Easy – 5km, Moderate – 8km, Difficult – 12km |