Training for Hiking

Training for Hiking

 

 

 

 

 

Training Schedule Basic 9 -12 Week

 

Many people go for hiking and trekking to enjoy the beautiful back country and mountain sceneries. An early preparation will help hikers to achieve a good fitness level to enjoy their hiking journey and also to avoid injuries.

 

All hiking journey involve endurance and strength challenges but many people forget about the cardio challenges. Cardio challenges is the most important part in preparation as it involve safety. Cardio challenges happens especially when weather changes suddenly or when a members get into trouble and the team decide to support.

 

 

 

At GEC, we recommend all hikers to pay attention to all aspects of preparation equally from “Endurance” to “Endurance and Strength” and slowly move on to a balance complete readiness (Endurance, Strength, Cardio). We also recommend a slow down of training activities especially on the final week and recover well before starting the hiking journey.

 

Week 1-3

 

Endurance

 

Doing indoor and outdoor running for 3 times a week covering (5-10 km) for long burn performance and endurance readiness. Increase the distance weekly to reach 10-15 km per week.

 

Cardio Fitness

 

Recommended to do 100 meter short burst power run for cardio exercises. Each session (5-10 runs) with breaks of 3-5 minutes.

 

Strength

 

Visiting the gym for strength training especially on alternate days with focus on leg muscles, shoulder muscles and abdomens for core strength. Recommended 2 Days per week with 1 hour per session. Strength training actually increases the endurance of your muscles.

In fact, resistance exercises not only help to tune up an out of shape nervous system and increase the activation of motor units within your muscles, but also helps increase their overall endurance.

 

Types of Strength Trainings

 

  • Lunges
  • Squat
  • Push-Up
  • Calf Raise
  • Goblet Squat
  • Pallof Press
  • Dumbbell Row

 

 

 

 

Week 4-6

 

Endurance

 

Running on road or Indoor Gym running for 3 times a week covering distance of 10-15km per week. Can alternate or add on Road cycling of 20–30 km distance per week especially on hill road. Training must be increased weekly for effective endurance workouts. Can add 1 day of high intensity exercise with high output but less weight (e.g. speed hiking).

 

Cardio Fitness

 

Recommended to do 100 – 200 meter short burst power run 2 times per week for cardio exercises. Each session (5-10 runs) with short breaks.

 

 

Training 2

 

 

Strength

 

Visiting the gym for strength training especially on alternate days with focus on leg muscles, shoulder muscles and abdomens for core strength. Recommended 2 Days per week with 1 hour per session.

 

 

 

 

Week 7-9

 

Endurance

 

Road running or Indoor Gym running for 3 times a week covering distance of 15-20km per week. Can alternate or add on Road cycling of 25–35 km distance per week especially on hill road.

 

Cardio Fitness

 

Recommended to do 100 – 200 meter short burst power run 2 times per week for cardio exercises . Each session (5-10 runs) with short breaks.

 

Strength

 

Visiting the gym for strength training especially on alternate days with focus on leg muscles, shoulder muscles and abdomens for core strength. Recommended 2 Days per week with 1 hour per session.

 

Hiking Articles

  1.   How To Choose Hiking & Mountaineering Boots at http://www.ravieverest.com/how-to-choose-hiking-mountaineering-boots

 

 

Training for Hiking in Himalayas