FITNESS SCHEDULE FOR TREKS

Trekking is a very unique form of walking. Compared to normally walking on a flat surface versus walking on ascends and descends, on stones, boulders, trails, forests, snow, ice, through water puddles, streams, rivers, verglass and much more, sometimes even technical challenges as negotiating climbs and pass with rope fixing, harness, and other technical equipment.

Because of these challenges we need to have strength and stamina to enjoy while overcoming rather than suffer. The general modes of fitness that we prefer in our day to day lives as gyming, running, cycling, cross-fit, sports like football, tennis, and others are all very useful. The more we involve ourselves into multi-sports forms, the more active we get in the outdoors.

With our experience, we have designed a mix of exercises with a schedule to scale up our strength and stamina that would be helpful during treks.

Week 1
DaysRegime
Monday2 - 2.5kms jogging/ running + 5 x 3 sets of squats + 50 x 3 sets of skipping
TuesdayBasic stretching and rest
Wednesday1.5 – 2kms walking + 30 x 4 jumping jacks + 30 x 4 mountain climber + 15 x 3 sets squats
Thursday3kms jogging at a steady pace
FridayBasic stretching and rest
Saturday2 - 2.5kms jogging/ running + 10 x 3 sets of squats + 50 x 3 sets of skipping
SundayRest

It is important to have a healthy diet along this regime. The focus should be to have a balanced meal in order to practice this schedule.

Week 2
DaysRegime
Monday5kms jogging/ running
TuesdayRest
Wednesday4kms jogging at a steady pace
ThursdayRest
Friday5kms jogging/ running
SaturdayRest
SundayRest
Week 3
DaysRegime
Monday2.5 - 3kms jogging/ running + 10 x 3 sets of squats + 50 x 4 sets of skipping
TuesdayBasic stretching and rest
Wednesday1.5 – 2kms walking + 30 x 5 jumping jacks + 30 x 4 mountain climber + 15 x 4 sets squats
Thursday4kms jogging at a steady pace
FridayBasic stretching + 10 x3 Lunges and rest
Saturday2kms jogging + 10 x 4 sets of squats + 50 x 4 sets of skipping + 10 x 4 Lunges + 1km walk
SundayRest
Week 4
DaysRegime
Monday5kms jogging/ running, basic stretching and 50 x 5 sets of skipping
TuesdayRest
Wednesday4kms jogging at a steady pace
ThursdayRest
Friday3kms jogging/ running, 30 x 4 mountain climber
SaturdayRest
SundayRest

By the end of this 4-week schedule, you’ll have experienced a running schedule as well as a good cardio schedule. You can now decide to make a similar schedule for yourself or follow the same as per your convenience.

It is important to have a healthy and nutritious diet along with any training schedule. One can never achieve their fitness goals without following one. For better knowledge, it is good to consult a dietician to understand the daily intake of proteins, carbohydrates, and fats required. Please share your experience of this one month schedule with us so that we can then modify/ assist you as per the trek you’re going on.

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