Training for your Trek…

Whether you’re looking to summit Step 1: Work out 60-70% of your maximum heart rate

Kilimanjaro or trek along the Inca Trail or If you’re a member of a gym we suggest you take a fitness test to
determine your maximum heart rate per minute. Alternatively,
through the Himalaya to Everest Base Camp, the general formula is subtract your age off 220 to calculate your
this guide provides some basic information maximum heart beat per minute.
on how to physically prepare yourself. Once you have this, determine what figure 60-70% is. This is your
TARGET ZONE, which you should aim to reach during all exercise
It sets broad goals and gives suggested exercises on how to get sessions in the run up to the trip. Training at a level above this is
the most out of your trek, along with some simple dietary advice. good for sprinters and people who want short, intense bursts of
As people from all walks of life do our trips, it’s designed so you energy. By all means add sprints into your work out but 90% of
can incorporate some or all of the suggestions into your current your aerobic workout should be at 60-70%. Exercising below will
lifestyle and level of activity. For instance, anyone of good health, only aid weight loss and improve your power to weight ratio, it
who is active, plays sports or goes to the gym can tweak their will not noticeably improve your fitness levels.
training accordingly.
How do you know you’re there? The simplest options are to
The one thing you should be reassured of is our trekking trips are use the pulse monitors on the aerobic equipment at the gym
nothing to be fearful of. Our itineraries are designed to ensure or buy a heart rate monitor. You can get these from any running
you have an enjoyable trek; you are given time to acclimatise shop or try eBay or Amazon. You should be looking to spend
where necessary, the number of hours walking everyday between $30-$40. The more expensive ones include GPS,
is considered and our local leaders are there to assist you speedometers and training options. For these you’ll be paying
throughout the trip. Together with a local team of porters, they’ll between $70-$350. Alternatively, do some mild exercise like a
take the strain out of the trek, leaving you free to enjoy the day’s fast run for a minute, stop and then count your pulse by placing
scenery. You’re in the best hands throughout the trip; our guides two fingers on a main artery, such as the wrist or the neck, for
do the treks regularly; they identity signs of tiredness, altitude 15 seconds then multiply by four. This will give you an idea of
sickness and weather changes instantly. what it feels like for your body to be working at 60-70% of your
max. Remember how you feel; how your heart is beating, how
quickly you’re breathing. This will give you a mark on what you
Two training goals for your trek preparation are looking to achieve.
Goal 1. Increase the capacity and efficiency of your body’s
respiratory muscles and cardiovascular system. This includes
If this all looks a little daunting, don’t worry; to prepare
your lungs, diaphragm and, importantly, your heart. Improving
for most of our trips we simply recommend you get out
the performance of these areas enhances the body’s ability to
and do four or five walks before your trip, each lasting
transport and utilise oxygen during exercise. The ultimate aim
around 4-6 hours. This helps your heart and muscles
is to reduce your resting heartbeat and increase your VO2 Max
prepare for the walking long hours. You don’t have to
(your maximum oxygen intake capacity)
go to any areas with great ascents and descents it’s
Goal 2. Improve the endurance of your muscles’ fibres. Building just getting you on your feet for long periods of time,
up their repetitive movement strength, thus allowing you to something we don’t do much in our daily lives anymore.
walk further before feeling physically tired.
An ideal complement to this, but not essential, is going
It’s simple - about half of the endurance required for walking 4-7 to your local swimming pool for a 30 minute swim once
hours a day comes from the improved ability of your body to a week. This nonabrasive workout is great for your heart
pump blood and oxygen to your muscles. The other half comes and loosening your muscles after a long walk.
from increased efficiency (strength) of the muscles to extract
oxygen and convert it to energy.

Suggested exercise plan for trekking trips

To achieve the first goal you’re looking at aerobic exercises –
this can be any form of exercise which raises the heart rate to
60-70% of your max, e.g. running, walking, kayaking, climbing,
tennis, football, netball; basically any physical activity.
Step 2: Determine your VO2 Max Step 3: Training Programme for Trekking
As mentioned before, this is the maximum ability your Frequency: If you’re starting from a base of no exercise you
cardiovascular system can take in oxygen. It’s measured at the should start at three sessions a week and ideally build up to
gym either as part of a fitness test with a qualified instructor five sessions a week over a month to six weeks; adding another
or you can normally set the bikes to personal trainer mode to weekly session every week or fortnight. Rest is as important as the
determine your VO2 max. exercise. If you’re training for the first time, exercise on alternate
days, giving your body time to recover.
For our trekking trips you should aim for the following
VO2 scores: Intensity: This is related to your oxygen consumption. As
mentioned, you’re looking to exercise at a heart rate of 60-70%
FEMALES (values in ml/kg/min) of your max. You should sustain this for 30-50 minute+ sessions.
Generally you are looking for lower intensity, longer duration,
AGE FAIR GOOD EXCELLENT SUPERIOR so your aim is to increase the duration of the exercise by around
10% a week. One suggestion is to do a long walk, paddle, swim
13-19 31 - 34.9 35 - 38.9 39 - 41.9 42+
or cycle (2-4 hours) once a week to complement your other
20-29 29 - 32.9 33 - 36.9 37 - 41 41+ activities. Lower impact activities like these are preferred to sports
as they help to prolong training and avoid injury. Short, intense
30-39 27 - 31.4 31.5 - 35.6 35.7 - 40 40+
activities can be done to add variation to your programme and
40-49 24.5 - 28.9 29 - 32.8 32.9 - 36.9 37+ this will specifically help to increase your VO2 Max, e.g. sprints for
20 seconds within your run.
50-59 22.8 - 26.9 27 - 31.4 31.5 - 35.7 35.6+

60+ 20.2 - 24.4 24.5 - 30.2 30.3 - 31.4 31.5+

Suggested aerobic activities
This can be any form of physical exercise that raises the heart
MALES (values in ml/kg/min) level to your target zone. Within a gym there are a few aerobic
machines that are great for improving your cardiovascular and
AGE FAIR GOOD EXCELLENT SUPERIOR respiratory systems, there’s also trained staff to help you and
you don’t have to rely on the weather. But you don’t have to be a
13-19 38.4 - 45.1 45.2 - 50.9 51 - 55.9 56+
member of a gym to do the following.
20-29 26.5 - 42.4 42.5 - 46.4 46.5 - 52.4 52.5+
Running: This is a great aerobic and anaerobic exercise; it builds
30-39 35.5 - 40.9 41 - 44.9 45 - 49.4 49.5+ up strength around your ankles and calves in particular, as well as
improving your oxygen intake. Running outdoors is great as you
40-49 33.6 - 38.9 39 - 43.7 43.8 - 48 48+
can vary where you go and take in hills or go off road.
50-59 31 - 35.7 35.8 - 40.9 41 - 45.3 45.4+ Running on a machine is good as there’s more give so less
abrasion for your leg muscles, but it’s a semi artificial movement
60+ 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 44.3+
pushing off from ground moving under you. If you use a machine
we suggest setting an incline of 1 as the base and use a
If you’re not a member of a gym, don’t worry, just use Step 1
multi-gradient programme – this is great for building up the
(heart rate) for monitoring progress.
strength in the rear of your body too.

Alternatively, set a programme to personal trainer and set 400 m

Progress Table or 800 m distances and run hard for the distance – controlling the
Following an aerobic training plan you’d expect to see speed as you run. Repeat this six times. This is great for your
improvements every 4-6 weeks, so here’s a table to track your VO2 Max.
progress if needed.
Stair Climbing: This is again a great aerobic and anaerobic
exercise as it builds the correct muscles - your hamstring and
calves. Try five minutes to start with and build up your time on it
DATE RESTING HEART RATE VO2 MAX
using the 10% rule. This can be done in the gym or anywhere with
stairs.

Rowing Machine: Look to do 10 minutes of rowing on a 5-7

resistance (medium) and record the distance. You should see an
improvement from the third time of doing it. This is tough as you
don’t use these muscles in everyday life, but it’s a great aerobic
and anaerobic exercise. Any paddling on rivers is the equivalent.
Walking: A great complement to all this is some walking. If you
can get out into the country at weekends for some 4-6 hour walks
prior to departure that’s excellent preparation.
Suggested anaerobic activities Calves: Stand on any step with the balls of your feet; leaving two
thirds of your feet overhanging the step (your feet are parallel
Strength training with the step). Then raise yourself as high as you can using both
This is using resilience forces, including your own body weight, to feet, hold and slowly lower to the starting position (1 rep).
increase the stamina of your muscles. This is aided by any form of
physical activity such as the ones listed. They will all help improve Dorsal Raises: Your lower back will be carrying a daypack for 4-7
body tone and shape and help slow the natural increase of fat to hours a day, not something it’s used to doing so it’s important to
lean body mass which occurs with ageing. strengthen this area. Lie on the floor, face down, and simply raise
your shoulders six inches off the ground and then slowly lower (1
However, we have concentrated on the major body areas rep).
important for trekking and have created a list of activities that can
be done in a gym or your home. You must keep your feet and legs on the floor. Your hands can be
resting on your buttocks to start with. To increase intensity bring
them level with your shoulders; the further forward they are,
the greater the resistance. You can also push your arms forward
TIP alternatively on every raise if you wish. It’s good to do all floor
With all these exercises, there are two things to remember: exercises on an exercise mat that costs between $15-45.
1. Do everything slowly so every fibre of the muscle is being
Crunches: As you’ve worked your back you should also work your
truly worked. This includes the downward action; let the
stomach, balancing your strength in this region. There are many
weight/movement drop and you’re only doing half the
exercise. variations. For the lower stomach we suggest lying with your back
flat on the floor, place your hands under the natural arch in your
2. Control your breathing; breathe in for the contraction back and your legs and feet together. Slowly raise your legs to 90
movement and exhale for the downward movement. degrees from the floor, hold for a few seconds, then slowly lower
so they are just above the floor (1 rep).

For the upper stomach, lie with your back on the floor and raise
Frequency: It’s recommended you alternate from anaerobic to your thighs off the ground so they are at a right angle and your
aerobic exercises and vice versa to give the different muscles shins are parallel to the ground. Then, slowly lift your shoulders
time to recover. For all the below anaerobic exercises, do three (not head) to your knees and return to just off the ground (1 rep).
sets, with 10-15 repetitions in each set and rest for 30 seconds
in between the sets. As you progress, increase the number of Variations on this are: move one shoulder up and across your
repetitions in a set – a good benchmark is 10% more weekly. body towards the knee on the other side of your body, or, as you
drop your shoulders lower and straighten your legs as well and
Squats: The biggest muscles in your body are your quads (top of raise them up to the starting position with your shoulders. You’re
your thighs). Leaning with your back flat against a wall and your not expected to reach your knees with your shoulder but if you
feet between 30-50 cm from the wall slowly lower your top half have your hands behind your head you can certainly aim to touch
of your body until your legs have a 90 degree bend in them. Hold your knees with your elbows.
for a few seconds and then slowly return to the starting position
(1 rep). Make sure you plant your feet shoulder width apart with Side Slides: This is the final exercise for your core area. Standing
your toes always pointing out further than your knees in the up straight, feet shoulder width apart, lower one side of your
seated position. body, running your hands down your hips/ pelvis. Hold at the
bottom and then return to the standing position and then repeat
To aid this exercise you can place an inflatable exercise ball down the other side of the body (1 rep).
between you and the wall. These cost between $15-$45 and
again any fitness store or eBay will have them. Your upper body is not going forwards or backwards, you must
keep it straight this is just a sideways movement. Ideally you
Hamstrings: To balance the new strength in your thighs it’s should do this with weights in each hand to help build the
important to work the main rear leg muscles too: the hamstrings. muscles.
There are various options and one of the simplest is lunges.
Keeping the top half of your body straight take a step forward, Stretching: It’s often overlooked but it’s worth putting in 5-10
bending the knee so the leg is at right angles, hold, then return minutes of stretches pre- and post work out. This warm up and
to the start position and repeat on the other leg. It’s best to start down is important to avoid straining muscles. After any work
with no weights and slowly add them in once your balance is out, your muscles build up lactic acid and tighten. If you keep
good (1 rep). exercising and not stretching your muscles contract, getting
tighter and so are more likely to tear.
Another option is to lie on your stomach on your bed or two
chairs leaving your shins overhanging and then, keeping the leg
straight, raise one leg as far as it will go, hold, then return to the
start position and repeat with the other leg (1 rep).

Again, you can add ankle weights if required.

 TIP
Your holiday is a good goal to keep you motivated, but > When trekking, peanuts and almonds
you may also want to enter a race of some sort, 3-4
weeks prior to add an extra element to your training. are great for long-term energy, along
Here are some suggested places to look for an event. with chocolate bars and sugared sweets
www.runnersworldonline.com.au for instant energy hits. Also keep your
www.runnersworld.co.uk
www.runningcalendar.com.au water handy and drink regularly, ideally
www.humanrace.co.uk
www.runningintheusa.com/Race/Default.aspx before you feel thirsty.

What to eat when training for a trekking trip

Disclaimer
You must fuel your body while training. Energy can be sourced
from the three following food groups: carbohydrates, fats and This guide is written with the best of intentions. However,
proteins. we always recommend you consult your doctor before
undertaking any training programme to identify any
Carbohydrates are the main source of energy for the body. When potential health issues. We also recommend before
broken down, a glucose supply goes directly to the muscles. attempting any exercises you see a qualified fitness instructor
who can help with techniques and tailor a programme to
Take in foods high in carbohydrates 30-90 minutes before your individual needs.
exercising: foods high in complex carbohydrates release energy
slowly, they should be taken 90 minutes prior to exercise. These
include dried fruits (great in cereals), wholegrain breads, pasta, This training kit was adapted from The Adventure
potatoes and carrots. Simple carbohydrates give an instant Company’s ‘Training for Trekking Holidays’ guide.
energy boost ideal 30 minutes before exercise. These include
honey, bananas, papaya and chocolate. If carbohydrates are not
used immediately they are stored in the body as glycogen or fat.

Protein is the major structural material of our bodies. Adequate

amounts help our bodies repair and build muscle tissue and it’s
also a good secondary source of energy. Meats, fish, poultry, eggs,
quinoa and soy products are great to consume post workout to
aid the body recovery. It’s essential to have protein in all meals,
especially breakfast and lunch, helping regulate your blood sugar
levels from the carbohydrates.

Fat is a stored source of energy, great for long outdoor excursions.

Most saturated fat is not great for you as it’s associated with
heart disease, but there are essential fatty acids that your body
needs; namely omega 3, found in salmon, sardines, mackerel,
flaxseeds and chia seeds, and omega 6 in most seeds and nuts
like pumpkin seeds and walnuts.

Your diet should include a small proportion of fats provided by

foods such as cheese, olive oil, butter and peanuts.

Hydration is very important while you’re exercising. A great tip is

to fill a 1 litre bottle of water at the beginning of the day, put it on
your desk and drink it during the day.

While exercising, your body loses fluids at an accelerated rate,

broadly 850-1700 gm/30-60 ounces an hour. To put that in
perspective, you’ll lose half a kilo/1 pound for every 450 gm/16
ounces of fluid lost. Simply drink regularly when doing any
physical exercise.
High Altitude Symptoms of HACE (fluid on the brain):
• Severe headache symptoms not relieved by painkillers or lying
down
There is little you can do, except for using a Simulated Altitude
• Confusion, disorientation & drowsiness
Training Chamber, to train for walking at high altitude.
• Nausea/vomiting
Typically, it’s over 2,200 m/8,000 ft when the affects of altitude
• Loss of balance or coordination
sickness start to be felt and it affects different people in
different ways. It’s nothing to do with your fitness and we don’t • Blurred or double vision/retinal haemorrhage
recommend taking aspirin to null any headaches because this
could be dulling the first affects of Acute Mountain Sickness. The How to avoid altitude sickness
best solution is to tell the guide how you feel and they’ll alter the Certain medical conditions (such as respiratory disease) or
pace of the walk accordingly. medications (such as sleeping pills) can increase the risk of
altitude sickness - it is important that you inform your leader
What is altitude sickness?
of any medical conditions or medications before ascending to
Altitude sickness is the reaction of the body adjusting to altitude. You can help your body to acclimatise and avoid altitude
decreasing amounts of oxygen. Normally, the higher the altitude, sickness by:
the less oxygen available for the body to carry on normal
functions. Altitude sickness most commonly occurs from above • Drinking plenty of water - at least 4 litres per day on top of other
2,800 metres (9,200 ft) but this is different for everyone - there is forms of fluids such as tea or soups
simply no way of knowing your own susceptibility prior to being • Avoiding alcohol, tobacco and substances that can interfere
at altitude thus it is vital you monitor your own health. Symptoms with good delivery of oxygen to the body or cause dehydration.
may be mild and subside/go away after a day’s rest, or if it is
• Eating small, frequent meals high in carbohydrates.
ignored it could lead to death.
• Taking it easy or have a regular break. Walk at a slower pace than
Symptoms of altitude sickness you would at sea level and avoid over-exertion.
Symptoms can appear within 1-2 hours although most often
appear 6-10 hours after ascent and generally subside in 1-2 Treatment
days as the body adjusts to altitude. They may reappear as you Most travellers are able to successfully acclimatise by following
continue to go higher. Symptoms usually occur gradually & can the previously mentioned guidelines. However, there are
be one or a combination of the following: instances where medical treatment is required. Ultimately, the
best treatment for acute altitude sickness is to descend to a
• Headache • Loss of appetite • Disturbed sleep or drowsiness •
lower altitude. There may be times when your leader makes the
Irritability • Fatigue • Nausea/vomiting • Dizziness • Swelling of
decision that you or a member of your group is at risk of serious
hands, feet & face
altitude sickness and for safety insists that you cannot ascend
If the body is unable to adjust to altitude these symptoms will further - please respect that they are within their rights to do so
persist and, if they are left untreated, altitude sickness may and are making that decision in the best interests of your health
progress to High Altitude Cerebral Edema (HACE) or High Altitude and wellbeing.
Pulmonary Edema (HAPE). Both can be fatal if ignored.
Before your trip
Symptoms of HAPE (fluid on the lungs):
Some pre-existing medical conditions are known to severely
• Breathlessness worsen at high altitude and are difficult to adequately treat up
• A dry cough, developing to a wet one with blood-tinged high. It is imperative that you discuss your pre-existing medical
discharge or saliva. condition/s with your doctor. We understand certain medications
• Tightness in the chest & blueness/darkness of face, lips & tongue are reported to aid acclimatising to high altitude. Please discuss
these options with your doctor.
• Low fever up to 38°C/100°F
• Severe fatigue, progressing to coma This information is to inform you – please don’t let any
• HAPE can occasionally develop without the usual symptoms worries about altitude sickness dominate your holiday
of AMS - a tell tale sign is breathing does not return to normal though, you’re in safe hands.
when at rest, it remains shallow, rapid and panting even after an
extended period of inactivity, often accompanied by a cough.