You’ve to understand that treks are away from cities and medical help is not always easily available. So, if you are heading for an adventurous trekking trip, stick to certain trekking guidelines and tips. Following these simple tips will help make the trek more fun and experiential for you as well as your fellow trekkers.

These tips and guidelines cater to useful and requisite information about your fitness training, packing and health precautions to be taken before and during the trek.

1. Firstly, when you start, target 5 km in 40 minutes

2. Then gradually increase your pace by running at least 4 times a week. Then try to bring it down to 5 km in less than 37 minutes

3. If you are a person who prefers cycling over running then your target must be 22 km means you should be able to cover 22 km in 60 minutes.

3. Walking is a great exercise that gives great shape to your legs and your body.It helps in burning calories and cut down excess weight and strengthens the heart.

4. Jogging is effective in increasing the human lifespan and makes your lungs stronger. It is an aerobic activity that requires a lot of oxygen. This is a great exercise for fighting obesity and staying healthy.

5. Squats are the best form of functional exercises to improve stability.They also strengthen your legs, thighs, hips, and hamstring.

6. Another great cardiovascular exercise is pushing your body upstairs after stairs. This is regarded as the best exercise for increasing strength and power

Cardiovascular Endurance (Aerobic Fitness) –


Walk every day, start at 2 km and slowly extend it to 5. Walk on rough terrain to prepare yourself for walking on the mountains. Continue this for five days a week for three weeks.


It helps you get prepared for the rough terrain of mountains by increasing the walking speed and boosts stamina. Start with a short mile and you can increase day by day.


It strengthens your muscles and makes them flexible. Strong muscles also improve posture. If you train your body a couple of months ago your trek then it will become easy to climb up the mountains relaxed.


By cycling you can gain aerobic fitness, you can do cycling at outside/home/gym. Try to cover 5 km in 20-25 minutes then extend your capabilities and try to cover 8 km in half an hour.

Strength and Endurance Fitness

Strength exercises are important, so practice them 3 to 4 times per week.

For improvement of quadriceps which are helpful in descents. Hips exercises for carrying a backpack on rough terrain. Abdominal and lower back exercises to get enough power from legs to move forward.

Stay Hydrated

In the Himalayas, the weather remains cold and dry so your body loses moisture to prevent this drink enough water so that you don’t run low on fluids. To develop a habit of drinking enough water.