Physical fitness of hikers
Despite the fact that trekking is not considered a sport, participants must have a level of fitness. The most important thing in hiking is stamina and level of adaptability to hiking conditions. For a successful hike, it pays to start basic training two weeks before the hike itself.
The first level of preparation is shoulder and hip training. Two weeks before the hike, prepare your shoulders for carrying a heavy backpack by gradually increasing the weight and the length of time you carry it. If possible, train on uneven surfaces and slopes.
The next stage is to prepare your legs and lungs for the hike. Running is the best way to prepare both legs and lungs. If you are going to train on a treadmill, the slope should be maximum for an intense workout. Over time, increase the load, put on a backpack.
Finally, pay attention to your diet. Alcohol, cigarettes and fatty foods should be completely eliminated.
Mental preparation of participants for the hike
Mental preparation is quite important. The first thing to take is discomfort during the trekking. It will be wet, hot, and hard. A night in a tent sounds romantic, but at first the unfamiliar environment can lead to discouragement, this is where you need your psychological preparation to endure this moment. There will be a moment when you want to go back, it is worth enduring and then it will be easier. The support of your comrades and guides will help you a lot. At the end, you will be glad that you made it to the end and gained a great experience and impressions that will be remembered for a lifetime.
The burden of hiking depends on the terrain and the weight of the backpack.
Long-term low-intensity exercise in the pulse range of 90-100 beats per minute is typical for hiking on the plains. The pace of movement is important: fast and wide steps tire your body more. Therefore, it is desirable to move at the usual medium pace (it will be slower than usual due to the weight of the backpack).
In mountainous terrain with lots of descents and ascents the load is variable: high, medium and low. Heart rate varies from 90 to 150 beats per minute. The more kilometers you cover during the day, the more tired you become in the evening. During the hike fatigue accumulates, and by the end of the trip unprepared tourist is impressed not by the beauty of landscapes, and the thought of your favorite couch.
If you are going to wander in the mountains, get used to physical exertion. Running, brisk walking, skiing and cycling, as well as exercises on the strength endurance will prepare you for new horizons. And every 3 to 4 days of your hike, have a full-body rest day.