Fitness Training Plan

February 6th, 2012 by admin Categories: Kailash No Responses
The Mount Kailash tour will be physically demanding for numerous reasons. During various parts of the trip, the group will be hiking at very high altitudes. They will also be completing a 60 km trail through mountainous terrain. It is important that the participants are fit enough to comfortably walk for the duration of the yatra. It is advisable that those who plan on attending the program follow this regimen for at least eight weeks prior to the journey.Please find below information pertaining to fitness training for the yatra. It is advised to begin physically and preparing for the yatra as soon as possible.

NOTE: PLEASE CONTACT YOUR PHYSICIAN BEFORE BEGINNING THIS REGIMEN.

Training plan

Cardiovascular fitness

Speed walking

  • Start by walking at a fast pace for 20 minutes 3 days per week. Ideally, your pulse rate should reach close to or above 130 beats per minute. Vary the pace by increasing speed 1-5 minutes during the walk. Increase the duration gradually.
  • By the second month, change the routine to 1-2 hours once a week and 2-3 hours once a week. It is preferable to walk hills or mountainous trails. The intensity should be such that your pulse rate reaches over 100 beats per minute. Finally, add in a backpack weighing 10 kilograms (app.20lbs) to build extra stamina and strength.

Leg strengthening

  • Walking/running up and down the stairs 3 times per week; 10 minutes to start. Then, gradually increase to 15 minutes after one month and to 20 minutes for the remainder of the training.

Agility

  • Skipping rope for 5 minutes per day
  • Balancing for core and leg strength. Balance on a balance beam or similar object for 5 minutes per day. Over time, add in hand weights, and gradually increase the difficulty by doing exercises while balancing.

Weight training

The focus of the weight training is on building core strength and endurance.

Core strength exercises
* 15-20 minutes (3 times per week)

  • Sit ups
  • Push-ups
  • Stomach crunches
  • Rowing exercises

General upper body exercises (various)
* 15-20 minutes (3 times per week)

  • biceps
  • triceps
  • back

Please be advised: Smoking and/or drinking alchohlic beverages is strictly prohibited for the entire duration of the yatra.

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