Thanks D. SHARMA for a great reminder. I have been trekking for 20 yrs now ( only easy or moderate treks ) and been getting overconfident and not preparing enough. Time to restart serious exercise regimen. My age is now 58 years and I never wanna stop trekking :)
Hey mam I m 39 yrs nd I also wants to dtart trekking as I m Mountain lover nd my friend also ,so we both are looking female fellow trekker for trekking if you also plan to trek with us.
My first trek was Harishchandra gadh which was moderately difficult for me at the time of upside climb but when we started to down my both knee answered,was a horrible trek for me at the time of descending.i unable to walk straight at that time i get off without bending left knee in entire trek.thanks to the supportive group they help me at that time and it takes 2 more hours than the expected time .
Hi Dushyant, am 68 n planning to go trekking with u guys soon. Thanks for fitness tips. Am doing most of these but not in a very orderly manner I must say. Will follow yr instructions. Thanks
नमस्ते सर।आपके आज सुबह से कई वीडियो देख चुकी हूं।बहुत प्रेरक हैं ।खास कर जो फिटनेस या ट्रेकिंग में इंटरेस्ट रखते हैं। मेरा भाई को पचास वर्ष से ऊपर की आयु का है और किन्नर कैलाश दर्शन के लिए जाने वाला है।यूं तो यू ट्यूब पर बहुत वीडियो हैं पर मैं चाहती हूं कि आप मार्गदर्शन करें और टिप्स दें।उसकी पहली ट्रेकिंग है।
In the end you said stretching is compulsory...what is meant by stretching...are there any specific stretching exercises...Also please tell me if the same exercises stand good for children fitness too
Hello Dushyant, I underwent microdisectomy surgery (L4-L5 disc got herniated) in Sep 2021. Now I want to do EBC in Oct 2023 but before that I want to build core strength. However I have a doubt whether I will be able make it given that I have undergone surgery. I need professional guidance and help in preparation.
Good morning sir, thanks for your valuable guidance. Sir I am 50 yrs old lady and in do yoga and other exercises from 4 yrs. I completed Trek of dayara and nag tibba and other smaller tracks but I want to do Kedarnath Trek and so wants to make myself fit. Hope so your guidance will make me able to fulfill my wishes. I want more tips as per my age. Seema Gusain
Thanks Daushyant. Very informative video. I wanted to know if one can do these exercises who has knee problems. Recently I had been to Deorital and Chandrashila trek. But as you said one can enjoy the trek with proper preparation only.
Hi, you can check out videos on which stretches are most useful after your run/trek. Best Stretches For Running/Trekking th-cam.com/video/paXchincLjg/w-d-xo.html 6 Cool Down Stretches To Do After Your Trek | Fitness Series th-cam.com/video/_MoszEiAvfM/w-d-xo.html
Hi Dushyant. I have ankolysing spondylitis so I avoid running as it causes sudden jerk in my lower back. But I walk 7 to 10 kms a day. and do some mild muscle strengthening exercises. Can I treki in Himalayas?
I have planned trekking in May end for Har ki dun trek and just now I came out of the ankle injury Minor swlling is still there on/around my ankle. Is it safe for me to go for the trek?
What is a repetition and a set? Repetition is the number of times you repeat the workout. A Set is a combination of repetitions, usually performed three or more times during the workout session. For example, doing 10 push-ups, 3 times (10x3=30 push-ups) will constitute 10 repetitions and 3 sets.
If i cover 5k through fast walking + running in 40 min, will it be considered fit for trekking? Please respond. I have booked for deorital chandrashila Trek.
Hi Akhil, glad to hear that you're going on Deoriatal Chandrashila trek. You should be able to the trek if you're able to complete 5k under 40 minutes. If you're doing mix of brisk walk + run, try to push yourself and cover more distance say 7 km.
When you are talking about 5 km run, does it have to be continuous run of 5 km in 35 mins in a speed of 8.57 km/hr? Can it combination of brisk walk and running and thus covering 5km in 35 mins?
Hello, thanks for the highly informative video. I wanted to ask if one can combine cardio and muscle training? (I mean, can these be done on the same day?) Or should one do them on separate days?
We're not sure exactly what you mean. Right now, COVID certificates are not mandatory for Himachal. If you're trekking with Indiahikes, you will have to bring a basic medical certificate, with a basic check up from a doctor. This is true for any Indiahikes trek.
Hi Ma’am, Treks are physically demanding. Being fit and ready for a trek exponentially enhances your entire experience and allows you to absorb the sights around you. We have a strict fitness criteria for all our treks. Trekkers should be able to run 5 km in 45 minutes. This would tell us whether they are physically fit to endure the demands of a high altitude trek or not. The health of our trekkers will be thoroughly assessed and a doctor would have to approve their eligibility. Get in touch with us 080 468 01269 so we can get to know you better and personally help you with your concerns.
Hi Sushant, We recommend you do a few outdoor runs a week since it gives you a sense of ruggedness that comes with the outdoors, but if you can’t, then go ahead and train on a treadmill.
Hi Vijay Sir, So wonderful to hear that you’d like to trek with us :) Treks are physically demanding. Being fit and ready for a trek exponentially enhances your entire experience and allows you to absorb the sights around you. We have a strict fitness criteria for all our treks. Trekkers should be able to run 5 km in 45 minutes. This would tell us whether they are physically fit to endure the demands of a high altitude trek or not. The health of our trekkers will be thoroughly assessed and a doctor would have to approve their eligibility. Get in touch with us 080 468 01269 so we can get to know you better and personally help you with your concerns.
Great video!........i dont enjoy running at all, is stairs climbing a good alternative, and if yes, what is the 30 days training plan should look like? I would really appreciate if you responds to it..... thanks a lot
Hi Shilpa, what a terrific trek you have chosen for August! :) KGL is one of our all time favourites at Indiahikes. To prepare for the trek, follow the same fitness routine suggested in this video. Make sure you're mentally prepared for the trek as well. It's not as easy as it looks -- there are 3 mountain passes that you cross, which is no mean feat. Learn about what makes the KGL trek difficult here - th-cam.com/video/3jWOJMBkWSA/w-d-xo.html
5.5 might be a bit too young for a long Himalayan trek. Take him / her for a short weekend camping experience or so. For a 4 day Himalayan trek, wait until he is at least 6.5-7 years old.
You can definitely run 5 times a week. Almost all of us at Indiahikes run 5-6 times a week with a day or two of rest in between. Ensure your distance isn't longer than 5k a day.
@Dushyant Sharma thanks a lot! I had the same question about skipping routine and you solved it so nicely. I also think that stair climbing might help strengthening the leg muscles. Do u recommend it?
@@simbasRage I was a smoker too, buddy. but I clearly felt the difference while trekking (I have been to a few treks) smoker's lungs limit the air intake. You'll feel out of breath frequently and that can be bad thing especially in higher altitudes. smoking can ruin the good things about trekking, so focus on the trek and forget about the smokes. All the best!
5 km run in 35 to 40 mins
3×10 squats
3×10 lunges
3 ×15 heel raises
1.5 to 2 minutes plank
3×10 knee tucks
👍🏻
Stretching before and after workout
Helping to ours
no pushups/pullups?
Pahle running karni hai ya other exercise
Thanks D. SHARMA for a great reminder. I have been trekking for 20 yrs now ( only easy or moderate treks ) and been getting overconfident and not preparing enough. Time to restart serious exercise regimen. My age is now 58 years and I never wanna stop trekking :)
It is aspiring
Wow mam. 👌Hats off.
Respect.
Rituji, you are an inspiration! I too am 57yrs old and love trekking😊
Hey mam I m 39 yrs nd I also wants to dtart trekking as I m Mountain lover nd my friend also ,so we both are looking female fellow trekker for trekking if you also plan to trek with us.
My first trek was Harishchandra gadh which was moderately difficult for me at the time of upside climb but when we started to down my both knee answered,was a horrible trek for me at the time of descending.i unable to walk straight at that time i get off without bending left knee in entire trek.thanks to the supportive group they help me at that time and it takes 2 more hours than the expected time .
Hi Dushyant, am 68 n planning to go trekking with u guys soon. Thanks for fitness tips. Am doing most of these but not in a very orderly manner I must say. Will follow yr instructions. Thanks
Dushyant, very much liked your simple but immensely effective guidance! Thank you!
You forget about shoulder strength trekkers have to carry their rucksack.
Wonderful info dushyant bhai. Btw, shoulder strength is also very important. Because the backpacks are quite heavy and so pushups will help
If 50 push ups enough for 2 weeks?
Awesome information 👏👏 really appreciate it 🙏 i wish I knew this before 😊
बहुत अच्छा दुष्यंतभाई
Thanks for the information
Very well explained
Glad it was helpful!
Great information 👍
Dushyant Sir... I did this work out before the trek and it was very helpful.
Hello sir it's OMPRAKASH I seen your videos and it is really very helpful.
Dushant ekdam jjhakaas bhai, sahi bole re
thanks for video bhai please make videos on different topics as well
Nice and helpful for beginners
Thank you very much for such a wonderful video.
जय बद्री विशाल
That is what I was looking for, exercises along with Running. Great video.
What a beautifully made vedio
Thank you so soo much for this detailed video! Verrryyy helpful! 😌☺️
जय बद्री विशाल
Thanks Drushyant.. Good Information
Best video...I was searching for this video
Great information ...thanku very much Dushyant 👍💪🚴
Very helpful information by sharma ji. Thank you
Thank you India Hikes Team. 😊👌
10 minutes of rope skipping and take the stairs instead of elevator do it at least 3 or 4 times without taking rest
नमस्ते सर।आपके आज सुबह से कई वीडियो देख चुकी हूं।बहुत प्रेरक हैं ।खास कर जो फिटनेस या ट्रेकिंग में इंटरेस्ट रखते हैं।
मेरा भाई को पचास वर्ष से ऊपर की आयु का है और किन्नर कैलाश दर्शन के लिए जाने वाला है।यूं तो यू ट्यूब पर बहुत वीडियो हैं पर मैं चाहती हूं कि आप मार्गदर्शन करें और टिप्स दें।उसकी पहली ट्रेकिंग है।
Thanks Dushyant for such wonderful tips
Bhot dhanyawad guru ji ☮️😄 ab toh ek number scene honge trek pe
Dhaka pel chad jayegne ❤️
Imp preparation excercises bfore trek.
I love this video, the information is very precise and meaningful.
Thank you :)
In the end you said stretching is compulsory...what is meant by stretching...are there any specific stretching exercises...Also please tell me if the same exercises stand good for children fitness too
Crisp and clear explanation. 😃😃
Thanks for this wonderful video
Awesome video
Thank you Dushyant for this informative video
Hello Dushyant, I underwent microdisectomy surgery (L4-L5 disc got herniated) in Sep 2021. Now I want to do EBC in Oct 2023 but before that I want to build core strength. However I have a doubt whether I will be able make it given that I have undergone surgery. I need professional guidance and help in preparation.
Wonderful! Thanks!
Good morning sir, thanks for your valuable guidance. Sir I am 50 yrs old lady and in do yoga and other exercises from 4 yrs. I completed Trek of dayara and nag tibba and other smaller tracks but I want to do Kedarnath Trek and so wants to make myself fit. Hope so your guidance will make me able to fulfill my wishes. I want more tips as per my age. Seema Gusain
Dushyant ji kindly make a video on how to purchase a trekking bag
very useful tips...thanks
Thank you so much.
Thanks Daushyant. Very informative video. I wanted to know if one can do these exercises who has knee problems. Recently I had been to Deorital and Chandrashila trek. But as you said one can enjoy the trek with proper preparation only.
How long was the trek
जय बद्री विशाल
Thank You 🙏
Helpful and to the point
Thank you for a very informative video.
Nice suggestion sir
V hv booked for marsar tarsar trek on 2nd sep 2021.M going for first time for trekking and i started as per your guidence
Recently I trek to lidhwaas valley next time i will go for tarsar marsar & mahadev.
What are the stretchings to be done before & after the exercises?
Hi, you can check out videos on which stretches are most useful after your run/trek.
Best Stretches For Running/Trekking
th-cam.com/video/paXchincLjg/w-d-xo.html
6 Cool Down Stretches To Do After Your Trek | Fitness Series
th-cam.com/video/_MoszEiAvfM/w-d-xo.html
Very helpful......... thank you
Diet kya honi chahiye is preparation ke liye
Thnkyou so much 😊😊
Thank you for the information
Dhanyawad
Thanks buddy 👌
Thank you for the information. I am 65 years old , preparing for a trek but the 5 km run as advised is difficult for me. What should I do ?
Hi Dushyant. I have ankolysing spondylitis so I avoid running as it causes sudden jerk in my lower back. But I walk 7 to 10 kms a day. and do some mild muscle strengthening exercises. Can I treki in Himalayas?
Hi, could you pls suggest exercises to strengthen the back ?
No place to run .What can be done at home as a replacement to running?
@Dushyant Sharma thank you
Thanks! It was very informative. Is 1 month enough for preparation?
Depends on which trek. For treks like kedarkantha it's OK. But for treks like roopkund, rupin pass 15 to 30 days more
30 days is more than enough. Exercises for muscle strengthening that he has mentioned is very moderate. You can easily double or triple it.
जय बद्री विशाल
I am traker but I am 59 years old. Attack by corona. I am abail to go trak now just like 13000/14500 feet??
I have planned trekking in May end for Har ki dun trek and just now I came out of the ankle injury
Minor swlling is still there on/around my ankle. Is it safe for me to go for the trek?
I prepare every day to go for trek with you
Should one eat in the morning before going for a run/jog or not?
Thnku bro
I really liked what you have said in this video
May I know where are you located?
Energy kese tikaye
Helpful 💯
Tracking ke kya fayde Hai vah batana chahie tha aapane
Sets aur repetition ka mtlb kya hai...plz explain
What is a repetition and a set?
Repetition is the number of times you repeat the workout.
A Set is a combination of repetitions, usually performed three or more times during the workout session.
For example, doing 10 push-ups, 3 times (10x3=30 push-ups) will constitute 10 repetitions and 3 sets.
If i cover 5k through fast walking + running in 40 min, will it be considered fit for trekking? Please respond. I have booked for deorital chandrashila Trek.
Hi Akhil, glad to hear that you're going on Deoriatal Chandrashila trek. You should be able to the trek if you're able to complete 5k under 40 minutes. If you're doing mix of brisk walk + run, try to push yourself and cover more distance say 7 km.
Running k alawa Sare mai kar leti hu, but trekking me meri back was paining like hell.
Give stretching exercises also pls
When you are talking about 5 km run, does it have to be continuous run of 5 km in 35 mins in a speed of 8.57 km/hr? Can it combination of brisk walk and running and thus covering 5km in 35 mins?
I am late 😅. I have two weeks only to prepare for trekking
Put in extra effort and work out atleast an hour a day Yogesh. It will make your trek experience much easier and better.
Can yoga can help me...for track
Hello, thanks for the highly informative video. I wanted to ask if one can combine cardio and muscle training? (I mean, can these be done on the same day?) Or should one do them on separate days?
Hi, it's better not to stress your body too much and keep the cardio and muscle training on separate days.
Thank you (y)
Are these applicable to children of 7 yrs and above also
What if I climb 10 floor of stairs to prepare for trekking?
Roger that ....
Thanks for update Sharmaji !
What should be the 5k running cut off for a difficult trek ? And what are the parameters of squates & lunges as well ?
@Dushyant Sharma Thanks 👍
Trekking Baba
If i can't do running, any alternative cardio workout i can do at home??
You can try HIIT workouts that focus on cardiovascular endurance. But you'll have to be very consistent with it
I heard that heart medical report is compulsory for trekking in Himachal, is it true please tell me.
We're not sure exactly what you mean. Right now, COVID certificates are not mandatory for Himachal. If you're trekking with Indiahikes, you will have to bring a basic medical certificate, with a basic check up from a doctor. This is true for any Indiahikes trek.
What if I m 60 plus and cannot run?
Hi Ma’am,
Treks are physically demanding. Being fit and ready for a trek exponentially enhances your entire experience and allows you to absorb the sights around you. We have a strict fitness criteria for all our treks.
Trekkers should be able to run 5 km in 45 minutes. This would tell us whether they are physically fit to endure the demands of a high altitude trek or not. The health of our trekkers will be thoroughly assessed and a doctor would have to approve their eligibility. Get in touch with us 080 468 01269 so we can get to know you better and
personally help you with your concerns.
I am planning for mount kailash yatra, are these sufficent ? Or should I increase this number considering the altitude and 3 continuous days of trek?
This same fitness routine will help you Saurabh. Just stick to it and work on it consistently, at least 5 times a week.
👍👍👍👍👍
Low weight and high strength
Very good information, can this running training be done on treadmill? if I do not want to go outside..
Hi Sushant,
We recommend you do a few outdoor runs a week since it gives you a sense of ruggedness that comes with the outdoors, but if you can’t, then go ahead and train on a treadmill.
I’m a 63 year old retired person and I go for 4.5 kilometres in 40 minutes. Isn’t it okay to be accepted by you in your tracking groups ? 😀
Hi Vijay Sir,
So wonderful to hear that you’d like to trek with us :)
Treks are physically demanding. Being fit and ready for a trek exponentially enhances your entire experience and allows you to absorb the sights around you. We have a strict fitness criteria for all our treks.
Trekkers should be able to run 5 km in 45 minutes. This would tell us whether they are physically fit to endure the demands of a high altitude trek or not. The health of our trekkers will be thoroughly assessed and a doctor would have to approve their eligibility. Get in touch with us 080 468 01269 so we can get to know you better and
personally help you with your concerns.
Great video!........i dont enjoy running at all, is stairs climbing a good alternative, and if yes, what is the 30 days training plan should look like?
I would really appreciate if you responds to it..... thanks a lot
Hi, you can train yourself by climbing stairs too. You will find full details here : indiahikes.com/blog/trek-fitness-workouts-indiahikes
8:29 @@Indiahikes
I m planning for KGL in August...can u suggest what preparations should be needed.
Hi Shilpa, what a terrific trek you have chosen for August! :) KGL is one of our all time favourites at Indiahikes. To prepare for the trek, follow the same fitness routine suggested in this video. Make sure you're mentally prepared for the trek as well. It's not as easy as it looks -- there are 3 mountain passes that you cross, which is no mean feat.
Learn about what makes the KGL trek difficult here - th-cam.com/video/3jWOJMBkWSA/w-d-xo.html
I hv 5.5 yrs old kid..kya wo chal skta h
5.5 might be a bit too young for a long Himalayan trek. Take him / her for a short weekend camping experience or so. For a 4 day Himalayan trek, wait until he is at least 6.5-7 years old.
Just a quick question - Is it advisable to run thrice a week or five days a week?
You can definitely run 5 times a week. Almost all of us at Indiahikes run 5-6 times a week with a day or two of rest in between. Ensure your distance isn't longer than 5k a day.
Unable to go out for jogging as of now.. Could you please recommend an equivalent Skipping routine?
Dushyant Sharma Thank you very much for such a detailed explanation sir.. 🙏🏼 would love to see more such videos from you..
@Dushyant Sharma thanks a lot! I had the same question about skipping routine and you solved it so nicely. I also think that stair climbing might help strengthening the leg muscles. Do u recommend it?
💪
Dushyant, I'm a heavy smoker and i am very keen on trekking. How long do I have to stop ciggies to prep for any moderate trek ?
6 months. it's best if you quit it completely.
@@biswasronit going to be hard matt since I really enjoy smoking but I'll try
@@simbasRage I was a smoker too, buddy. but I clearly felt the difference while trekking (I have been to a few treks) smoker's lungs limit the air intake. You'll feel out of breath frequently and that can be bad thing especially in higher altitudes. smoking can ruin the good things about trekking, so focus on the trek and forget about the smokes. All the best!
@@biswasronitif i have to climb Pangarchulla ( which I plan on doing ) I will have to quit and get fit. Thanks a lot
I walk 8 km daily do I need to start running to prepare for trekking or walk is enough..
Start Jogging for 5 kms or more
It will increase your endurance, stamina as well as legs strength too.
Mai apne work place apni factory me day 5 6 km chal leta hu aur sara din khada rehta hu