ALL YOU NEED TO KNOW ABOUT TREKKING

FIn this blog we would talk about trekking where before trekking what all we need to do both physically and mentally ,  even while trekking what are the measures to be taken and also a perfect plan gives immense satisfaction and happiness .  

THE BEAUTY OF EXPLORING NATURE THROUGH TREKKING

Trekking is more than just a physical journey; it is a passage through the soul of nature itself. With each step, the rhythm of life in the wilderness unfolds — the rustling of leaves, the whisper of wind through towering trees. Every ascent brings a new perspective, a higher vantage point where the world below transforms into a patchwork of valleys, rivers, and distant peaks bathed in the golden light of dawn. It’s a dance between exertion and exhilaration, where fatigue melts away in the face of breathtaking visuals, and where the silence speaks volumes about the timeless beauty of the earth. In the solitude of the trail, the mind clears, and clarity emerges like the crisp mountain air. Each trek is a pilgrimage of discovery, where the destination is not merely a point on the map but a deeper understanding of oneself and the world we inhabit.   

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HOMEWORK BEFORE TREKKING 

Here’s a guide to help you get fit for the trek in 4 weeks:

➤ Cardiovascular Endurance

In case you’re just starting with a fitness routine, start slow and increase your pace everyday in the following manner –

• Target completing a jog of 5 km in 45 minutes when you begin.
• Gradually increase your pace by running 5 km, 4 times a week.
• As you become more comfortable, introduce another day of running in your routine. 
• Progressively increase the distance you run in a workout until you can complete 5 km in 40 mins.
• If you prefer cycling over running, target covering 15 km in 60 minutes when you begin.
• Progressively increase your pace to cover 20 km in one hour.  

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➤ Strength Training

This is an important area you need to work on.

Strength training is equally important to trek comfortably. Work on your glutes, calves and knees. Additionally, work on strengthening your core.

You must strengthen your core muscles. For strengthening your core muscles, holding a plank and its variations (elbow, side planks) are the best exercises to go about doing it.

Also, try these exercises for strength:

Target 4 sets of squats with 20 in each set.

– Squats (Mix it up with sumo squats)

– Lunges (Forward, backward and lateral lunges)

– Planks

➤ Flexibility

Flexibility determines the amount of movement your bones can make in any direction around joints such as shoulders, elbows, hips and knees.

It is an aspect that will help you trek comfortably. Carrying a backpack, however light, can become a strain. Stretching your hamstrings, quadriceps, hip flexors and lower back muscles regularly, promotes relaxation in the tissues reducing the strain on your back. 

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These were for physical fitness and for mental fitness these are the pieces of advice.  

Mental fitness plays a crucial role in the enjoyment and success of trekking. It involves a combination of psychological resilience, preparedness, and adaptability to various challenges encountered in the wilderness. Here are key aspects of mental fitness required for trekking:

1. Resilience and Determination: Trekking often involves physical exertion, unpredictable weather conditions, and varying terrain. Mental resilience helps us persevere through discomfort, fatigue, and unexpected obstacles. It allows us  to stay focused on our  goals and maintain a positive attitude despite challenges.

1. Adaptability and Problem-Solving: In the outdoors, situations won’t be in our control . so we  need to be adaptable, able to adjust plans in response to weather changes, trail conditions, or unexpected events. Effective problem-solving skills help in navigating route difficulties, making decisions under pressure, and managing resources wisely.

1. Stress Management: Trekking can be physically demanding and mentally taxing. Managing stress involves techniques like mindfulness, deep breathing, and staying present in the moment. It helps us  stay calm, make rational decisions, and maintain emotional balance throughout the journey.

1. Self-Awareness and Monitoring: Understanding one’s physical and mental limits is crucial in trekking.as we  Trekkers should be mindful of our energy levels, hydration, and nutrition to prevent exhaustion and maintain peak performance. Self-awareness also helps in recognizing signs of altitude sickness, fatigue, or dehydration early on.

1. Preparedness and Planning: Mental fitness includes thorough preparation before the trek. This includes researching the trail, understanding the environment, packing appropriate gear, and having contingency plans in place. A well-prepared trekker feels more confident and capable, reducing anxiety and enhancing overall enjoyment.

1. Teamwork and Communication: Many treks involve group dynamics. Effective communication skills and the ability to collaborate with fellow trekkers foster a supportive environment. It ensures safety,  and allows for shared decision-making in challenging situations.even if you are solo trekker meet new people communicate with them make new friends and do trek as a team . 

1. Enjoyment and Mindfulness: Above all, mental fitness in trekking includes the ability to appreciate and enjoy the experience. Being mindful of the natural surroundings, embracing the journey’s ups and downs, and finding joy in the beauty of the wilderness enhance the overall trekking experience.

Things To Take for a trek 

• Basic First Aid kit*   
• Identity Card
• Cap/ Scarf/ Bandana & Sunglasses
• Water (Minimum two liters)
• Lemon and salt OR Electrolyte Powder/Drink (Electral/Gatorade/Glucon D, etc.)
• High-calorie snacks (Nuts & dry fruits, home-baked cake, etc.)
• Safety Pins, Rubber bands & Whistle (Useful in emergencies.)
• Quick Dry T-shirts are preferable over cotton tees.
• A warm layer (Pull over, sweater or a jacket)
• Poncho, only during post-monsoons
• Plastic sheet to wrap electronic devices, only during monsoons
• Sunscreen (SPF 50+)
• Trekking poles
• Tent (3-Person or 2-Person – Depending on the number of people sharing)
• Sleeping Bag    

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First aid kit:

• Scissors
• Band aids (Regular & Waterproof)
• Analgesic spray (Relispray, Volini, etc.)
• Antiseptic Liquid (Savlon, Dettol etc.)
• Antiseptic powder (Povidone-Iodine based powders like Cipladine, Savlon, etc.)
• Cotton roll & Bandage
• Crepe Bandage
• 1 inch wide medical tape (paper or cloth.)
• Micropore tape
• Tablet for motion sickness (Avomine), Acidity (Gelusil, Digene, etc.).
• Mild pain relief tablet (Crocin)  

| Note: Always consult a doctor before taking any medicine.  

OTHERS THINGS TO KNOW BEFORE TREKKING

 PICK AN INTRODUCTRY ROUTE 

•  Means try to select a small route compared to a long route.
• Choose a route with minimal elevation gain.
• Don’t go for a route that takes you into extreme weather.
• Don’t go to extreme terrain.  
• Choose the right season for visiting a particular place .

As if you go in the wrong season you would see the extremities of the weather which is not recommendable .  

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•  Research about the place you are going – 

means know about the entry charges , what to carry, what not carry , timings to visit , what precautionary measures for particular trekking.

• Choose your fellow trekkers wisely 

 One may go with an experienced trekker , but don’t go with your siblings or friends who think everything is a competition. Finally choose a person who encourages you and is patient with you .     

• Train in your backpack 

A backpack when packed may be heavy which is new to you which may put pressure both physically and mentally . 

• Train in with hiking shoes 

As new shoes require some time to get comfortable and suitable to us . 

• Always start the trek early 

It’s best to start your day’s trekking early. It’s decidedly un-fun worrying that you won’t make your destination before darkness falls. 

• Always stick on the path 

It’s important to stick to the marked trail when trekking. Not only should you do this as a safety precaution, but also for the sake of conservation. Stepping off the trail could harm fragile flora and harm a delicate ecosystem. We want to keep our literal human footprints to a minimum!

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TIPS FROM MY SIDE 

1.  Keep your water bottle handy and take small sips of water every 15 minutes. Do this even if you don’t feel thirsty. This trick will keep you hydrated throughout and helps regain the water lost through sweat.
2. As many trekking places are amazing so tips for monsoon trekking Apply Dettol or Savlon Liquid at the base to avoid leeches if you are scared of them.  A few leeches sucking a few drops of blood won’t do any harm.
3. As there won’t be a proper network so priorly download your trek trail then without any worries can follow the map . 
4. Finally a very highly recommended green note from my side. Please be a responsible trekker. Please trek responsibly and take back disposable plastic wrappers, bottles and packaging with you and dispose of them in a dustbin once you reach your city. Do not leave behind your waste, leave your footprints.   

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