How to get fit for a high altitude trek | Trek with Swathi | Fitness series | Indiahikes
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- Опубликовано: 4 фев 2016
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"A lot of people think that getting fit is a big deal, that it requires too much time, energy and money and they do away with their trek plans altogether. They don't realise that they're going to miss out on the most epic adventure of their lives!
In this episode, Swathi tells you simple ways to get fit. Start 30 days before the trek - you don't have to join a gym or fancy zumba classes. All you need is some space to jog, do some squats and exercise all your limbs a bit."
"For more information, take a look at our website - indiahikes.in/
Here's a link to a fitness chart that you can use - indiahikes.in/wp-content/uploa..."
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Another important point would be Mental preparedness. When I went on Hampta pass and situations were extra difficult than normal, I’ve seen unfit people triumph 12+ hours of trek and fit people giving up simply because of fear. So when you’re going for trek, don’t even keep giving up as option.Only time you should give up is when your body is no longer able to push more
The 40% rule by David goggins: your body sends signal to give up when you have spent 40% of energy. So, you can actually push more you just gotta have a never gonna give up 😅 mindset
I do variations in burpees. I found it the best way to condition my body. A burpee with a pushup variations increases strength and stamina
One to point to notice. The unfit trekkers pull back the entire team from moving at their own comfortable pace and thus bringing the moral down. I have faced this prob from one unfit person while being on chadar trek. Not only physically mental preparation is also very important. Falling down and getting hurt is still ok if the person is not mentally broken is willing to go .
+Kaushik Chakraborty Absolutely agree with you! Being mentally prepared is as important as being physically prepared!
+Swathi Chatrapathy , is the training that you mentioned be enough for Stok Kangri ?
and what are the other difficult treks in India ?? Please list down the top 5 (Leave the Chadar trek )
+Kaushik Chakraborty Your work out would need to be more intense than this for Stok Kangri. Jogging slightly longer everyday and more squats and prior high altitude experience would help.
Few of the difficult treks would be Pin Parvati Pass, GoechaLa, Rupin Pass (in May, it's like an expedition) Stok Kangri, Warwan Valley. There are many more. Ehich treks have you done?
+Swathi Chatrapathy Which*
I have been to a number of South India treks including Kumara Parvatha Couple of time and recently I have been to Chadar trek, Planning for Stok Kangri in Aug first week (considering a no moon week for clear visibility of the Milky Way)
Finally some decent advice.And it seems so obvious after she explains it.
A lot of other videos on altitude sickness are useless.
Great video.Thanks a lot !!!!!
Great lots of good tips. 🇮🇳👍🏼
Very useful. Thanks..
Everyone esp non exercisers should go to physiotherapy to strengthen leg qaudriceps muscles and central planks muscle pushups apart from load carrying staircase climbs
I have only 5 days left what can I do I do swimming but
Hii there please also do a video for how to conduct the fitness test and how to submit the outcome to indiahikes
Nice video with good description
Is jumping ropes is good to increase stamina..
plzz make a video on tents
good fitnesss for traking i woud like to traking with u but i wont to go sarpass traking
Hypoxic training is the best to build stamina for trekking
Hi getting fit won't be a problem (not that I am right now) but am flat footed, can you suggest good shoes for the trek as well as to train in?
You get shoes with arches in them. But they are difficult to get. Does it hurt when you walk or run? If it does, then use an insole. You can put it in regular shoes and it'll help. Otherwise, you can go for a regular pair of shoes.
where can I get the insole things ??
Swathi Chatrapathy running and other gym shoes are comes with good cushioning but I doubt trekking shoes have cushioning in them.
Hello Swathi...I've an experience that I'd like to share with you..I wore a wet mask covrted by dry mask on mouth while climbing a hillock. And that helped me to breath more at ease . I Don't know if there's any scientific sence in this. But this helped me. So you can study on this if ypu find any sence in my suggestion that may help your participants. But I don't know this will help in cold weather also if there is any sence wearing a wet mask. But do let me know my suggestion has any sence or beneficial. Thanks
hello ... nice video .. but i have couple of question to ask .. i am going for a trek in hamtapass on 5th oct , and i have to trek almost 20 km ? so how many km i have to jogging in the initial stage .. some blogger suggesting me to make 5 km in 30 min in the last stages . is it mandatory to complete 5 km in 30 min for a trek like this ? 2 or 5 km jogging is a huge ask for me as i have to go office 5 days in a week and it takes almost 3 hours from my home and while jogging my breathing become very first which is very bad , so how can control my breathing ? and do you have any food chart that i can follow before doing this trek ? plz let me know your answer .. and by the way it is my first trek !
Did you do the hiking? How did it go?
Breathe through your nose. Breathing through mouth will choke your throat and make you thirsty repeatedly.
Also need to check on what happens if a person hasn't gone thru this process for a month, should such a person not make the attempt to sign up for the trek?
Hi Aditi, if it is a difficult trek like Rupin Pass or Goechala, I wouldn't advise the person to register for the trek. If it is an easier trek, then they can do the trek. It is just that those who have worked on their fitness will enjoy the trek more - they won't be struggling up the slope.
For a Trek (Photkey Dara 3700m) and I do cover 1 km in 1% inclination in Treadmill within 7 mins. Is it good enough ?
Hi Pratik, that's decent speed, but can you sustain it for 5 km and cover 5 km in around 35 minutes?
Hey Swathi, I want to do Kedarkanta in Dec but I have a problem of sinusitis and most of tbe time my nose is semi blocked. Is it feasible for me to go on a high altitude trek? Plz reply. Thanks.
Bro use Cipla Metaspray spray morning evening. Also have 1 tablet Allared M in the morning. I've had the same problem for 6 years. Finally saw a top specialist in Delhi. Do this and little bit of steaming for the nose. You'll be set in a month
is 9000ft is high altitude or moderate height??
Any altitude above 6000 feet is considered to be high altitude and you will start experiencing difficulties and altitude sickness. Of course the higher you go the worse the sickness can be but it generally starts at around 6000 feet, however, genetics has a lot to do with how altitude affects us as individuals and some people may experience symptoms of altitude sickness at even lower levels.
The Alpine range ends at 10000ft, so any thing below that would not really impose problems like AMS, at all. But it's better to be prepared.
On a trek less than 15k ft, a normal person would still finish it /summit it, but with training and regular jogging for endurance would make your trek, more enjoyable.
Good hindi me b kia kara pls love from pakistan.
i want to learn how we set a tent
Hi Sahil, I would make a video on the same, but it doesn't make much sense because every tent has a different way of being set up. So best is to go by the instruction manual of the tent that you get.
I don't know about trekking but I am a fan of Swati. Thats the only reason I am watching these videos anyway!
what is the proof I should show while booking a trek in Indiahikes
You will be asked to go for a run, record it on an app and send a summary of your run. That will do. :)
@@Indiahikes i have never ran in my life and i think would not do so as i had slip disc...but i cycle 25 kms daily and walk upto 8 kms if i feel like...can i start trekking ?
Does running on treadmill counts ?