{"id":7723,"date":"2018-05-16T09:27:02","date_gmt":"2018-05-16T07:27:02","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=7723"},"modified":"2025-06-06T11:40:46","modified_gmt":"2025-06-06T09:40:46","slug":"trekking-exercises","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/en\/ejercicios-para-trekking\/","title":{"rendered":"Get fit for your next trekking trip: exercises and tips."},"content":{"rendered":"<p>If you are faced with a trip of <a href=\"https:\/\/travesiapirenaica.com\/en\/trekking-hiking\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>trekking<\/b> <\/a>If you're looking to improve your fitness and hiking skills, here's a compilation of some of the best hiking trails in the world. <a href=\"https:\/\/travesiapirenaica.com\/en\/mountain-training\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>recommendations, tips and exercises to get in shape <\/b><\/a>-even if you don't have the opportunity to leave the city.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\">\r\n  <iframe src=\"https:\/\/www.youtube.com\/embed\/rd41F_e4v7E?si=ffbej1wE__cizfyF\"\r\n    style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"\r\n    title=\"YouTube video player\" frameborder=\"0\"\r\n    allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\r\n    referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen>\r\n  <\/iframe>\r\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading western\">+Daily exercises<\/h2>\n\n\n\n<p>In order to make the most of your time, any excuse or space you have to do some exercise will help, here are some examples.<\/p>\n\n\n\n<h3 class=\"wp-block-heading western\">Climbing stairs<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7726\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/bruno-nascimento-149663-unsplash.jpg_760x500.jpg\" alt=\"Climbing stairs \/ Photo: Bruno Nascimento\" class=\"wp-image-7726\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/bruno-nascimento-149663-unsplash.jpg_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/bruno-nascimento-149663-unsplash.jpg_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/bruno-nascimento-149663-unsplash.jpg_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/bruno-nascimento-149663-unsplash.jpg_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/bruno-nascimento-149663-unsplash.jpg_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/bruno-nascimento-149663-unsplash.jpg_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Climbing stairs \/ Photo: Bruno Nascimento<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Don't use the lift, try to climb as many stairs as you can, and if you do at least a few <strong>5 daily sequences<\/strong>much better.<\/p>\n\n\n\n<p>You can also do sequences at stair climbing speed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading western\">Squats<\/h3>\n\n\n\n<p>It's very easy to find a squatting space anywhere, so start with <strong>a pair of 15-repeat sequences<\/strong>stretching the arms out in front of you when bending. <b>Gradually increase <\/b>the number of repetitions and sequences.<\/p>\n\n\n\n<h3 class=\"wp-block-heading western\">Step exercises<\/h3>\n\n\n\n<p>With the help of a small bench, a step, an exercise platform or simply a park bench, you can also do various exercises to strengthen your walking legs.<\/p>\n\n\n\n<p>A typical exercise is to step up; that is, standing on the ground, first put one foot up on the platform, and then push your whole body up with it; and if you use dumbbells or weights in your hands, even better, you will increase the intensity of the exercise.<\/p>\n\n\n\n<p>Another similar modality is this same exercise but at the moment of going up, lifting the knee of the raised leg as much as possible. In the same way <strong>4 sequences of 15 series<\/strong> each will be a good place to start.<\/p>\n\n\n\n<h2 class=\"wp-block-heading western\">+Cross-country<\/h2>\n\n\n\n<p>If you find a nearby hillside or small hill, this is also an excellent place to exercise for your trekking activity. With your hands on your hips or at your sides, try to make your way quickly up the hill.<\/p>\n\n\n\n<p>It can be either uphill or downhill, but keep an upright posture, sequentially changing the supporting leg, and also practising breathing, trying to breathe in through your nose and out as you take a step.<\/p>\n\n\n\n<p>If you are already starting to get in better physical condition, you can also take up the challenge of <b>running up a long hillside<\/b>or by doing several repetitions on a medium-sized repetition.<\/p>\n\n\n\n<p>Likewise, if you use <a href=\"https:\/\/travesiapirenaica.com\/en\/trekking-equipment\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>the equipment and clothing you plan to bring on your trip<\/b><\/a>It will also help you to find out if you feel comfortable, or if you feel comfortable, or if your<a href=\"https:\/\/travesiapirenaica.com\/en\/hiking-shoes\/\" target=\"_blank\" rel=\"noopener noreferrer\"> trekking shoes<\/a> are being adjusted.<\/p>\n\n\n\n<h2 class=\"wp-block-heading western\">+Doing cardio<\/h2>\n\n\n<div class=\"wp-block-image size-full wp-image-7727\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/curtis-macnewton-12711-unsplash_760x500.jpg\" alt=\"Doing cardio \/ Photo: Curtis Macnewton\" class=\"wp-image-7727\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/curtis-macnewton-12711-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/curtis-macnewton-12711-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/curtis-macnewton-12711-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/curtis-macnewton-12711-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/curtis-macnewton-12711-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/curtis-macnewton-12711-unsplash_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Doing cardio \/ Photo: Curtis Macnewton<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Cardio exercises will allow you to <a href=\"https:\/\/travesiapirenaica.com\/en\/increase-lung-capacity-montana\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>improve your<\/strong> <b>physical condition, stamina and endurance level<\/b><\/a>This is also very useful for a hiking trip; here are some examples of exercises you can practice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading western\">Practice Hiit (high intensity interval training).<\/h3>\n\n\n\n<p>It's not always necessary to have expensive exercise equipment or a gym membership; if you don't have these services, or indeed if you don't think you have the time, Hiit can be an alternative for you, requiring only your body and a few minutes a day.<\/p>\n\n\n\n<p>This series of exercises essentially consists of sequences of<b> high-intensity cardio exercises;<\/b> the intention is to do fast, intense and increasingly faster activity, which will improve your ability, while also strengthening your physical capabilities.<\/p>\n\n\n\n<h4 class=\"wp-block-heading western\">-From top to bottom<\/h4>\n\n\n\n<p>While standing, stretch your whole body, pointing your arms upwards, then quickly bend until your palms touch the floor, and from there throw your legs backwards to do a plank. Then quickly return to the starting position in one movement, and so on for a few seconds. <strong>10 repetitions<\/strong> as fast as you can. You can do more sequences, but allow at least 30 seconds rest between each one.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-7728\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/ayo-ogunseinde-493903-unsplash_760x500.jpg\" alt=\"Practise Hiit \/ Photo: Ayo Ogunseinde\" class=\"wp-image-7728\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/ayo-ogunseinde-493903-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/ayo-ogunseinde-493903-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/ayo-ogunseinde-493903-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/ayo-ogunseinde-493903-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/ayo-ogunseinde-493903-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/ayo-ogunseinde-493903-unsplash_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Practise Hiit \/ Photo: Ayo Ogunseinde<\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading western\">-Running in your place<\/h4>\n\n\n\n<p>With typical running-like movements, i.e. swapping your foot, but without moving from your place, and moving your arms as sharply as possible, this is another form of hiit sequence. Do it as fast as you can for 30 seconds, with breaks of the same length.<\/p>\n\n\n\n<h4 class=\"wp-block-heading western\">-Scissor jumps<\/h4>\n\n\n\n<p>Starting from a standing position, do a quick jump in one movement, until your feet are outstretched and your arms are stretched outwards, as if your body were drawing a star. Then return in one movement to the starting position - you can clap your hands to set the rhythm - but try to keep a few seconds of your body in a single movement. <strong>30 sequences<\/strong>Afterwards, you should also allow a few seconds of rest before starting a new series.<\/p>\n\n\n\n<h3 class=\"wp-block-heading western\">Bicycle<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7729\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/brandon-wong-255540-unsplash_760x500.jpg\" alt=\"Bicycle \/ Photo: Brandon Wong\" class=\"wp-image-7729\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/brandon-wong-255540-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/brandon-wong-255540-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/brandon-wong-255540-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/brandon-wong-255540-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/brandon-wong-255540-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/brandon-wong-255540-unsplash_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Bicycle \/ Photo: Brandon Wong<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Either with a <b>real bicycle<\/b> or a static one to make <b>spinning<\/b>You can also exercise for trekking adventures. The stationary alternative has the advantage that you can more easily and safely perform high-speed sequences, which will also allow you to strengthen your cardiovascular system.<\/p>\n\n\n\n<p>But exercising outdoors also has its advantages, for example if you train on trails in hilly or wooded areas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading western\">To strengthen muscles<\/h3>\n\n\n\n<p>You can also carry out various exercises to strengthen specific muscles. For the hiker it is essential to maintain <b>strong legs and back,<\/b> So doing sequences that allow you to improve your musculature in these areas of the body will also be of great help.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-7730\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/trust-tru-katsande-592910-unsplash_760x500.jpg\" alt=\"To strengthen muscles \/ Photo: Trust Tru Katsande\" class=\"wp-image-7730\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/trust-tru-katsande-592910-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/trust-tru-katsande-592910-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/trust-tru-katsande-592910-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/trust-tru-katsande-592910-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/trust-tru-katsande-592910-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/trust-tru-katsande-592910-unsplash_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">To strengthen muscles \/ Photo: Trust Tru Katsande<\/figcaption><\/figure>\n<\/div>\n\n\n<p>There are multiple gym equipment available for these goals, but running is one of the most accessible ways to strengthen these areas. You can also do cardio exercises, such as running at high speed for 100 metres, then jogging another 400 metres, and so on for as long as possible.<\/p>\n\n\n\n<h2 class=\"wp-block-heading western\">+Food and supplementary information<\/h2>\n\n\n\n<p>It is, of course, advisable to design exercise routines with the <b>advice from your personal doctor<\/b>Depending on your health conditions, weight and age, these recommendations can be accentuated or lightened, defining routines that are suitable for your particular situation.<\/p>\n\n\n\n<p>You may find it useful to <em>smartwatch<\/em> or device to know at all times your <strong>heart rate<\/strong>will help you to keep your effort within the recommended limit.<\/p>\n\n\n\n<p>In addition, the <strong>feeding<\/strong> is another essential factor to take care of in order to optimise your training results. In this sense, minimising the consumption of trans fats, processed foods, tobacco and alcohol will be of great help, as well as maintaining a complete, balanced diet with sufficient protein, vitamins, fibre and calories to compensate for the extra exercise load.<\/p>\n\n\n\n<p><span style=\"font-size: 14pt;\"><strong>READ ALSO:<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/travesiapirenaica.com\/en\/mountain-training\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-size: 18.6667px;\"><b>Training for the mountains &gt;&gt;<\/b><\/span><\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"If you are facing an imminent trekking trip, or if you simply want to improve your...","protected":false},"author":1,"featured_media":7732,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"audio","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[707],"tags":[],"series":[],"class_list":["post-7723","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-entrenamiento","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/dmytro-matsiuk-336096-unsplash_760x500.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/en\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"CdQM7lEhcc\"><a href=\"https:\/\/travesiapirenaica.com\/en\/ejercicios-para-trekking\/\">Ponte en forma para tu pr\u00f3ximo viaje de trekking: ejercicios y consejos.<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/en\/ejercicios-para-trekking\/embed\/#?secret=CdQM7lEhcc\" width=\"500\" height=\"350\" title=\"&#8220;Ponte en forma para tu pr\u00f3ximo viaje de trekking: ejercicios y consejos.&#8221; &#8212; Traves\u00eda.\" data-secret=\"CdQM7lEhcc\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! 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