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 WORKOUTCOUNTS AND DISTANCE
MONDAYREST DAY
TUESDAYLEG STRENGTHENING AND
WALK WITH BAG PACK
Refer to the table above
(counts for each grade of trek
Easy, moderate and difficult are given)
WEDNESDAYCARDIO AND STAIRSRefer to the table above
(counts for each grade of trek
Easy, moderate and difficult are given)
THURSDAYFULL BODY STRENGTHENING3 reps of full body workouts
with 1-2 minutes break
FRIDAYCARDIO AND STAIRSRefer to the table above
(counts for each grade of trek
Easy, moderate and difficult are given)
SATURDAYLEG STRENGTHENINGRefer to the table above
(counts for each grade of trek
Easy, moderate and difficult are given)
SUNDAYLONG DISTANCE CARDIOEasy – 5km, Moderate – 8km, Difficult – 12km