Tag Archives: mountain climbing

Experience training before going to trekking

Trekking – although less tired than climbing (mountain climbing), but still need a lot of strength to walk through tens of kilometers.


So, in order to have successful trek trips, you need to practice seriously before each trip.

 1. Jogging – the most effective exercise

Because trek is hiking through many terrains, of course the jogging exercise will support you the most. When you first start, try to run 1km within a maximum of 15 minutes. Then try to speedup so you can reach 1km speed in less than 10 minutes.

About the distance, you can initially run according to your strength, but to be able to conquer the heights from 3000m or more, you must run at least 6km to be able to reach the target.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

2. How long do you train before the trip?

For best results, make sure you practice at least 1 month before the trip. The 4-week exercise will help your body get used to the high intensity of activity to overcome challenges on trekking.

With difficult trips (lasting more than 1 week, altitudes above 5000m), your training time must be longer, at least 3 months.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

3. Additional exercises

In addition to jogging, you can combine other support exercises to rest your legs and increase your body’s strength. Here are the exercises that people suggested, check out:

– Abdominal muscles training: 30 times in less than 90 seconds.

– Inhaling soil: 30 times in less than 90 seconds.

– Hiking: at least 10km each time.

– Swimming: At least 200m for each swim.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

4. Diet when exercising

You need to make sure you eat enough nutrients while exercising to avoid the risk of exhaustion and muscle aches. Most important are minerals, calcium and protein. Drink lots of milk, eat lots of bananas, seafood and red meat.

5. Rest mode

After each training session, you need to have a good rest and take a shower. Showering with cold water by cold water will help constrict blood vessels, helping to relieve muscle pain. Note, when you are tired, absolutely do not take a hot bath because hot water will make blood flow strongly, while your heart is tired, so you will not push blood in time, easily lead to dangerous complications.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

During holidays or light exercise, you can take a warm bath to increase blood circulation. You also need to sleep enough. Be sure to sleep at least 6 hours a day, ideally 8 hours. If you lack sleep, your muscles will get tired, leading to poor quality exercise.

6. Measures to help you work harder

If possible, invite your trek team members to train together to increase the motivation for the group. When there are friends who practice, you will avoid your lingering phenomenon because it is rare for both of you to be lazy… (But if both of them are lazy, they will get lost!)

Daily reading of documents related to the upcoming itinerary will also help you to be more psychologically and hardworking, because you know that if you are not good, you will not be able to enjoy the harsh journey.

Blind people ride in the Himalayas

Not losing his fate after being blind since he was 19 years old with glaucoma, Divyanshu Ganatra in the western Indian city of Punehas not only pursued his passion for sports but also helped other disabled people do it like him.


“I am not ready for a life based on people’s sympathy. It took me a while to regain my mental strength and physical health. I understand that I belong to the outside and gradually start participating in cycling again with other activities such as mountain climbing” – he said.

As a young man passionate about sports activities such as cycling, mountain climbing, after the illness, all this joy disappeared and Divyanshu Ganatra understood his life had completely changed. The passionate mutual friends no longer came to ask him to go out, because they believed that when he could no longer see the road he would not be able to participate in sports activities like before.

Kết quả hình ảnh cho Người mù đạp xe trên dãy Himalaya

Divyanshu himself also began his journey to conquer the Himalayas by bike from sorrow and exhaustion after being ill. He went to rehabilitation centers in the hope of being equipped with more knowledge and life skills, but then could not stay there long because people only advised him to pursue the right two jobs as a switch board operator. or workers making chalk.

Divyanshu believes that only sports can connect the two worlds of healers and people with disabilities, only sports erase the inherent misconceptions when people do not believe in the ability of people with disabilities.

Kết quả hình ảnh cho Người mù đạp xe trên dãy Himalaya

As the organizer of Divyanshu Ganatra not only cycling, he was also worried about all logistics and other preparations for everyone. “It is a completely new thing. I don’t care about cycling. The hardest part is the gathering of support staff, medicines and bicycles. There are a lot of things to consider and luckily. Luckily everything is fine”, he said.

Last year, taking part in his journey to conquer the Himalayas included Manasvi, 15, who was visually impaired. She was the youngest member of the last year team. I joined my father in a special challenge on a double bike with great excitement.

Kết quả hình ảnh cho Người mù đạp xe trên dãy Himalaya

The newspaper Hindustantimes recorded Manasvi’s comments at the time: “Dad and I listened to many different types of music while cycling and both father and son sang”. For many people, blindness isa barrier. But Divyanshu Ganatra, now 40 years old, doesn’t think so. At the age of 40, he was filled with joy and excitement with his friends and plans with ABBF.

Although often referred to as an example of energy and inspiration to live with others, Divyanshu himself does not like that. He shares with Youstory site: Nothing is called inspiring about what I have done.