Fitness Mantra for Trekkers

Fitness is the most important aspect before deciding to go for trekking. We have prepared a few fitness tips that will help in making your trek more enjoyable rather than an arduous activity.
You don’t need to be a fighting fit for a weekend trek, but still you need to be in a good physical condition before start of any trek. We have divided training plan into four categories Aerobic Fitness (Cardiovascular fitness), Anaerobic fitness (Strength and Resistance training) ,Flexibility training And Nutrition.

Aerobic Fitness:

Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.

Aerobic Fitness

  • Beginners Plan:

For beginners,we would suggest a daily jog of 3-4kms on flat surface like in your nearby playground or street.

  • Intermediate Plan:

Mixing Uphill training and jogging on plains. You can do 2km of uphill running and 2kms of jog on flat surfaces.

  • Advanced Plan:
  1. Uphill running with a loaded backpack
  2. HIIT : You can do interval training if you are well conditioned


  • 1 minute sprint and 1 minute normal jog, repeat this 6-8 times/ 400 meter sprint then rest for 2 minutes, repeat this for 6-8 times
  • 1 minute uphill running and 1 minute normal jog, repeat 6-8 times/400 meter uphill run then 3 minutes rest , repeat for 6-8 times

You can also search for various other HIIT training plans online

*You should be able to run 4kms in 30 minutes before the start of trek, to call yourself fit for the trek

Anaerobic Fitness:

Anaerobic exercises are defined as short duration , high intensity exercises lasting from 10 seconds to 30 seconds. Anaerobic exercise comprises brief, strength-based activities, such as sprinting or bodybuilding. Anaerobic workouts are also called “resistance training.”

Anaerobic Fitness

  • Beginners Plan:

For beginners we would suggest a daily 3 sets of10 bodyweight pushups, 3 sets 20 bodyweight squats, 3*30 seconds Plank Hold And 5*50 meter sprints. Take good amount of rest between sets

  • Intermediate Plan:

Here try adding few more resistance and increase the Volume
We would suggest 4 sets of 12 pushups(add resistance of ¼ bodyweight), 4 sets 12 squat(Add resistance half of bodyweight), 3*45 seconds Plank Hold And 5*100 meter sprints(full power). Rest time should not be more than 1 minute

  • Advanced Plan:

3 Sets of 10push ups(add resistance of 1/3 bodyweight), 3 sets 10 Squats(add resistance equal to bodyweight), 3*1 minute Plank Hold and 8*100 meter sprints. Further reduce the rest time to 30 seconds between each set

*You should be able to do 3*10 military style pushups and 3*20 squats, and 30 seconds plank hold before the start of trek.


Flexibility is the ability of muscles and tendons to relax and stretch easily. It determines the amount of movement your bones can make in any direction around joints such as shoulders, elbows, hips and knees. Stretching your hamstrings, quadriceps, hip flexors and low back muscles regularly, promotes relaxation in the tissues reducing the strain on your back.


We would suggest daily stretch for about 15 minutes, it will not only make your trek easy and cramp free but also improves your posture and helps to prevent low back pain. Few flexibility exercises you can daily are:

  • Runners Stretch, Standing side stretch, Seated back twists, Butterflies, Pigeon Pose, Cobra pose, mountain pose, Hamstring stretch series
  • Stretch daily after your aerobic or anaerobic exercise sessions

Post trek Stretch


Last but most important point is Nutrition. Our body is what we eat. We should treat it like a temple and keep it pure.

Nutrition Tips:

  • Never skip breakfast. Breakfast is the most important meal of your day so have it lavishly and eat with in an hour after waking up
  • Drink plenty of water, about 4-5 liters a day
  • Avoid all junk, sugars
  • Eat lots of vegetables, fruits, healthy fats, good carbs and increase your protein intake
  • Avoid eating heavy meals after sunset or eat at least 2 hours before you sleep

As the fitness plan is explained above, here we would suggest you on how to fix it all in the weekly routines

  • If your aerobic fitness levels are not good, do aerobic exercises 4 days a week and 2 days Anaerobic
  • If your anaerobic fitness levels are not good, follow 3 days anaerobic and 3 days aerobic.(you can alternate between aerobic and anaerobic, like Monday aerobic then Tuesday anaerobic and so on)
  • You can play with the frequency of both type of exercises depending upon how your body is responding.
    Flexibility exercise should be done daily
  • Take proper rest. Sleep for at least 7-8 hours a day. Make a habit of sleeping early, waking up early

If anyone has any doubts or clarifications regarding fitness or nutrition, he/she may contact He is certified cross fit trainer and would be happy to take your queries.

All the best for training.

About Author

Nitin always love being outdoors. Trekking and exploring Himalayas brought new spark in his life. He loves activities which are physically demanding and keep him closer to nature.He has done various treks in Himachal Pradesh, UttraKhand and Western Ghats. Apart from this he is a certified Crossfit trainer and an avid runner.


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