Fitness Plan For Multi- Sport Activities

Fitness Plan For Multi- Sport Activities

If all you need is a little bit of everything, then that’s exactly what is in the offing when you choose the multi-sport activity in the Himalayas. A little bit of everything.. but mind you, never less. Come on now!

 Ah! Multi-sport activity in the Himalayas is the best way to explore and experience all the thrills and joys the mighty region has to offer. It includes trekking, cycling, white water rafting, skiing among other adventurous activities. One doesn’t necessarily have to be a super strong sportsperson to enjoy the activities. But, it definitely helps if your body is conditioned well to the stress and strain of the hills. Most of the activities are conducted on consecutive days. Hence, it’s important to have enough endurance and strength to be all pumped up during your tour.

Basically one needs to have strong endurance, strength and flexibility. How can one achieve that? It’s pretty simple. This article will propose a few steps to get the right amount of fitness before you head for the tour. Even without training much, you will most definitely be able to cover all the activities. But it is going to be a tedious affair. You don’t want to be huffing and puffing, all the while gasping for breath, isn’t it? If you want to be able to enjoy the view and the great Himalayan adventures, then it calls for some amount of dedicated preparation before the trip.

You have to concentrate on the following points-

    »    Cardiovascular/aerobic fitness
    »    Strength training
    »    Flexibility

Incorporate 30-45 minutes of cardiovascular activities on a daily basis with a day or two of rest per week.

Ensure you start with 20 minutes and then gradually increase the time and intensity of the training. Ideally, you should begin your preparation 4-8 weeks in advance, keeping in mind the terrain and altitude of your tour location.

The most effective aerobic/cardiovascular activities are running, brisk walking, swimming, stair climbing or cycling. You could train in the gym and make use of the treadmill, rower machine and stationary cycling among other equipments. Make sure you consult the instructor for proper and specific guidance.

Spend 5-10 minutes of stretching your body before and after the exercise routine. It’s often overlooked but it’s worth putting in 5-10 minutes of stretches pre and post work out. This warm up and down is important to avoid straining the muscles.

It is recommended you consult your doctor to identify any potential health issues and your fitness instructor who can help with techniques and tailor a plan to your individual needs.

Strength conditioning is all about ensuring your body has the required endurance and strength, mental and physical stamina and to avoid any kind of injuries or strain during your adventure tour. You could achieve it with a few weight training exercises such as dead-lifts, one legged dead-lifts, pull-through, step ups and hamstring rolls, side lunges, sliding side lunges, inner thigh leg lifts, inner thigh squeezes, side step squats and leg lifts. You can do this outdoors or in a gym. Complete 2 sets of each exercise for 12-15 repetitions.

Once again, it’s important to start slow and gradually increase the intensity and time frame of the exercise.

The muscles could get tight when you are doing certain activities such as trekking or skiing. In order to prevent that incorporate flexibility training in your routine.

    »     arm-up rotator stretch
    »     reaching-up shoulder stretch
    »     standing high-leg bent knee hamstring stretch

Yoga, especially Surya-namaskar (Sun salutation) is also one of effective exercises for increasing your flexibility and it’s a great cardio exercise too when done at a fast pace. It’s important to do it right to derive the best benefits. You might end up hurting yourself badly otherwise. If you are new to yoga, it’s recommended you get professional help to learn the moves.

Simple activities such as walking every day, jogging or running, swimming and climbing the stairs can benefit you a lot and are great fallbacks if you have no means or resources to train. The thing about high-altitude is that one needs to acclimatise. You will surely have time to acclimatise when you arrive, but to sustain air in your lungs and breathe easy during the activities you will have to build the endurance and strength of your cardiovascular system and muscles, respectively. It’s simple. Make your training activity fun and stay positive.

 All in all, it’s important that we keep in mind that the exercises are recommended to help us enjoy the trip better. A little bit of fitness regime will get us to stay comfortably and face the Himalayan mountain ranges positively.