{"id":9200,"date":"2019-01-13T11:19:31","date_gmt":"2019-01-13T11:19:31","guid":{"rendered":"https:\/\/www.plantheunplanned.com\/?p=9200"},"modified":"2020-06-16T09:52:02","modified_gmt":"2020-06-16T09:52:02","slug":"fitness-for-a-trek-in-the-himalayas","status":"publish","type":"post","link":"https:\/\/plantheunplanned.com\/blog\/fitness-for-a-trek-in-the-himalayas\/","title":{"rendered":"Fitness Requirements For A Trek In The Himalayas"},"content":{"rendered":"<p>There are very few things on the Earth that give you as much satisfaction as trekking in the Himalayas. Trekking through the snow-capped mountains, the running streams from glacial lakes and the starry nights. It is all a surreal experience. While finishing the trek can be a rewarding experience, it can be a disappointment if not devastating experience, if you&#8217;re not ready for it. Being ready for a Himalayan trek doesn&#8217;t only mean booking a trek or a flight ticket;). However, It is more about physical and mental fitness than anything else, And through this article, we will discuss the fitness required for various Himalayan Treks.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6aa19fac5ddb6\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6aa19fac5ddb6\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/plantheunplanned.com\/blog\/fitness-for-a-trek-in-the-himalayas\/#Fitness_level_for_the_Himalayan_Treks\" >Fitness level for the Himalayan Treks:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/plantheunplanned.com\/blog\/fitness-for-a-trek-in-the-himalayas\/#A_Comprehensive_list_of_exercises\" >A Comprehensive list of exercises<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/plantheunplanned.com\/blog\/fitness-for-a-trek-in-the-himalayas\/#For_Upper_Body\" >For Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/plantheunplanned.com\/blog\/fitness-for-a-trek-in-the-himalayas\/#For_Leg_Strength\" >For Leg Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/plantheunplanned.com\/blog\/fitness-for-a-trek-in-the-himalayas\/#Overall_Body_Fitness\" >Overall Body Fitness<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h4><span class=\"ez-toc-section\" id=\"Fitness_level_for_the_Himalayan_Treks\"><\/span><b>Fitness level for the Himalayan Treks:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Unlike the treks in the Western Ghats, Himalayan treks are more demanding. They are multi-day treks, have steep ascents and descents and also you gotta walk through the snow at times. Even more important is the fact that they are high-altitude treks. So it is all the more important to work out to make your lungs efficient and make the best out of the oxygen present.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"A_Comprehensive_list_of_exercises\"><\/span><b>A Comprehensive list of exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Without further ado, let\u2019s take a look at the fitness regimes required to ease through an easy, moderate and Difficult Himalayan trek.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ve recommended a preparation time of one month before the trek day. The below regime should help you with achieving the level of fitness required for various levels of Himalayan treks.<\/span><\/p>\n<h5><span class=\"ez-toc-section\" id=\"For_Upper_Body\"><\/span><span style=\"font-size: 12pt;\">For Upper Body<\/span><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li><b>Push Up: <span style=\"font-weight: 400;\">Treks involve carrying a heavy backpack over long distances. Since this requires a good upper body strength, it is recommended to do Push Ups to strengthen the upper body.<\/span><\/b><\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"For_Leg_Strength\"><\/span><span style=\"font-size: 12pt;\">For Leg Strength<\/span><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li><span style=\"font-size: 12pt;\"><b>Uphill Training<\/b><\/span>:<span style=\"font-weight: 400; font-size: 16px;\"> Himalayan treks have steep ascents. Hence uphill training is one of the fundamental exercises you have to start the fitness regime with. Climbing stairs at every chance you get will improve uphill endurance.<\/span><\/li>\n<li><b>Squats<span style=\"font-weight: 400;\">: Squats help with the core strength. Having a good core strength is a must for maintaining balance during the trek.<\/span><\/b><\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"Overall_Body_Fitness\"><\/span><span style=\"font-size: 12pt;\">Overall Body Fitness<\/span><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li><b>Jog<span style=\"font-weight: 400;\">: Jogging helps with increasing cardiovascular strength. Since the lungs and heart adapt to increased activity and also helps build lung capacity so you can hike longer.<\/span><\/b><\/li>\n<li><b>Crunches<span style=\"font-weight: 400;\">: Crunches also work help improve the core strength. The benefit being an ability to maintain good balance during the trek. <\/span><\/b><\/li>\n<li><b>Skipping<span style=\"font-weight: 400;\">: Skipping is really helpful in achieving an overall body fitness. Since during skipping, your constantly using your lower body to balance yourself and also propel your body upwards, which increases the muscle strength. The Shoulder and arms are constantly moving, working the arm muscles. Since it also includes the abdominal area, it is a way to work the core strength as well.<\/span><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Below is a table to guide you through, the exercises required for each difficulty level and the duration for the same.<\/span><\/p>\n<table style=\"height: 372px;\">\n<tbody>\n<tr style=\"height: 36px;\">\n<td style=\"height: 36px; width: 110px;\"><\/td>\n<td style=\"height: 36px; width: 185px;\"><span style=\"font-weight: 400;\">Easy<\/span><\/td>\n<td style=\"height: 36px; width: 194px;\"><span style=\"font-weight: 400;\">Moderate<\/span><\/td>\n<td style=\"height: 36px; width: 192px;\"><span style=\"font-weight: 400;\">Difficult<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 110px;\"><span style=\"font-weight: 400;\">Uphill Training<\/span><\/td>\n<td style=\"height: 56px; width: 185px;\"><span style=\"font-weight: 400;\">6 Mins<\/span><\/td>\n<td style=\"height: 56px; width: 194px;\"><span style=\"font-weight: 400;\">8 Mins<\/span><\/td>\n<td style=\"height: 56px; width: 192px;\"><span style=\"font-weight: 400;\">10 Mins<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 110px;\"><span style=\"font-weight: 400;\">Push Ups<\/span><\/td>\n<td style=\"height: 56px; width: 185px;\"><span style=\"font-weight: 400;\">3 Reps of 5 Push Ups each<\/span><\/td>\n<td style=\"height: 56px; width: 194px;\"><span style=\"font-weight: 400;\">10 Reps of 2 Push Ups each<\/span><\/td>\n<td style=\"height: 56px; width: 192px;\"><span style=\"font-weight: 400;\">15 Reps of 2 Push Ups each<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 110px;\"><span style=\"font-weight: 400;\">Squats<\/span><\/td>\n<td style=\"height: 56px; width: 185px;\"><span style=\"font-weight: 400;\">3 Reps of 5 Push Ups each<\/span><\/td>\n<td style=\"height: 56px; width: 194px;\"><span style=\"font-weight: 400;\">10 Reps of 2 Push Ups each<\/span><\/td>\n<td style=\"height: 56px; width: 192px;\"><span style=\"font-weight: 400;\">15 Reps of 2 Push Ups each<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 110px;\"><span style=\"font-weight: 400;\">Jog<\/span><\/td>\n<td style=\"height: 56px; width: 185px;\"><span style=\"font-weight: 400;\">20 Mins<\/span><\/td>\n<td style=\"height: 56px; width: 194px;\"><span style=\"font-weight: 400;\">30 Mins<\/span><\/td>\n<td style=\"height: 56px; width: 192px;\"><span style=\"font-weight: 400;\">35 Mins<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 110px;\"><span style=\"font-weight: 400;\">Crunches<\/span><\/td>\n<td style=\"height: 56px; width: 185px;\"><span style=\"font-weight: 400;\">3 Reps of 5 Push Ups each<\/span><\/td>\n<td style=\"height: 56px; width: 194px;\"><span style=\"font-weight: 400;\">10 Reps of 2 Push Ups each<\/span><\/td>\n<td style=\"height: 56px; width: 192px;\"><span style=\"font-weight: 400;\">15 Reps of 2 Push Ups each<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 110px;\"><span style=\"font-weight: 400;\">Skipping<\/span><\/td>\n<td style=\"height: 56px; width: 185px;\"><span style=\"font-weight: 400;\">&#8211;<\/span><\/td>\n<td style=\"height: 56px; width: 194px;\"><span style=\"font-weight: 400;\">100<\/span><\/td>\n<td style=\"height: 56px; width: 192px;\"><span style=\"font-weight: 400;\">200<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">Try this Guide out and provide your feedback in the comments so that fellow travelers can benefit from it.<\/span><\/p>\n<p>Once you have finished the workout, check out our guide on <a href=\"https:\/\/www.plantheunplanned.com\/what-to-pack-for-a-trek-in-himalayas\/\">what to pack for a trek in the Himalayas<\/a><\/p>\n<p>and have a memorable trekking experience in the Himalayas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are very few things on the Earth that give you as much satisfaction as trekking in the Himalayas. Trekking through the snow-capped mountains, the running streams from glacial lakes and the starry nights. It is all a surreal experience. While finishing the trek can be a rewarding experience, it can be a disappointment if [&hellip;]<\/p>\n","protected":false},"author":995,"featured_media":45999,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[55],"tags":[],"class_list":["post-9200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-travel"],"_links":{"self":[{"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/posts\/9200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/users\/995"}],"replies":[{"embeddable":true,"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/comments?post=9200"}],"version-history":[{"count":0,"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/posts\/9200\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/media\/45999"}],"wp:attachment":[{"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/media?parent=9200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/categories?post=9200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/plantheunplanned.com\/blog\/wp-json\/wp\/v2\/tags?post=9200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}