Train for your trek (it just needs a month)
Fitness Required for a high altitude Himalayan trek like Roopkund
Minimum Age: 14 years
Past experience in trekking: Useful but not necessary.
Fitness required: You need to be in good physical condition before the start of the trek. Most trekkers measure this as being able to jog 4.5 kms in 30 minutes but mental fitness and drive is a much underplayed requirement. If you say you can, you can do it.
The Roopkund trek takes you to 16,400 feet - an altitude higher than most European summits. The air gets thinner and breathing becomes a little more difficult which is why trekkers are advised to walk slow and take regular breaks. You also need to carry a backpack that weighs 8-9 kgs. Your physical fitness is important for a successful completion of the trek. Training yourself to get to a jogging distance of 4.5 km under 30 minutes makes your lungs strong and gives it ability to process less air for more work.
Here is an exercise schedule that will help you run 5 km in 30 mins in 9 weeks.
Week 1 : Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 3 onwards: Brisk five-minute warmup walk, then keep increasing jogging time to reach the required level of fitness:
Minimum Age: 14 years
Past experience in trekking: Useful but not necessary.
Fitness required: You need to be in good physical condition before the start of the trek. Most trekkers measure this as being able to jog 4.5 kms in 30 minutes but mental fitness and drive is a much underplayed requirement. If you say you can, you can do it.
The Roopkund trek takes you to 16,400 feet - an altitude higher than most European summits. The air gets thinner and breathing becomes a little more difficult which is why trekkers are advised to walk slow and take regular breaks. You also need to carry a backpack that weighs 8-9 kgs. Your physical fitness is important for a successful completion of the trek. Training yourself to get to a jogging distance of 4.5 km under 30 minutes makes your lungs strong and gives it ability to process less air for more work.
Here is an exercise schedule that will help you run 5 km in 30 mins in 9 weeks.
Week 1 : Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 3 onwards: Brisk five-minute warmup walk, then keep increasing jogging time to reach the required level of fitness: