Getting into shape - a simple guide to getting fit!

Whichever challenge you have signed up to, the key to enjoying yourself is to give yourself time to prepare and to be as fit as possible.

Exercise

Where possible make an exercise plan for yourself. Don’t try to do too much too soon. Start with small amounts of time and increase gradually. You will need to exercise more often and harder over time to improve your level of fitness. However, the most important thing is to get your walking boots on as often as possible and cover as many miles as you can. The best physical preparation for developing your trekking stamina is walking, running, cycling or any exercise that expands the lungs pushes your heart rate up and toughens the feet and legs. Stamina is more important than speed so longer distance exercises at a slower and steadier pace will be more beneficial.

Please make sure that you listen to your body and if you feel sore or ache REST. Aching will be quite natural at the start. If you haven’t done much exercise before or have a medical condition it may be a good idea to talk to your doctor before you start.

Eating and drinking

Eating and drinking are vital to power your body. It is important that you keep drinking small amounts of water every 15-20 minutes and have a small amount to eat every 90 minutes whilst you’re on the move. Bananas, dried fruit and cereal bars are good options.

Eating plenty of carbohydrates such as bread, pasta, fruit and vegetables is important to keep your energy levels topped up.

Altitude

For any trek where walking at altitude is involved the Trek itineraries include time to acclimatise to these high altitudes before embarking on any strenuous activities; it should be noted however that altitude effects everyone to some extent regardless of age, fitness or previous experience at altitude. So long as you are generally active you will be able to cope with the physical demands.

The correct kit

The most important piece of kit is your boots ensure that they are walked in. Please also ensure that any equipment you are using (including clothing and footwear) is appropriate for the type of exercise you are doing and is in good condition. Poorly maintained equipment and inappropriate footwear may result in injury.

The following is a general list of kit which is required for most walks

  • A good pair of well broken in walking boots
  • Proper trekking socks
  • Inner trekking socks
  • Shorts/walking trousers
  • Waterproofs
  • Wind ” waterproof jacket
  • Spare sweater
  • Trainers
  • Day sack
  • A pair of walking poles optional for all walks however strongly recommended for the Inca Trail (All poles must have rubber stoppers on the bottom to protect the path along the Inca trail)
  • Head torch + spare battery (Inca Trail and Madeira only)
  • A four seasons sleeping bag (Inca Trail only)
  • First aid kit – Optional as our guides will carry a first aid kit and are fully qualified)
  • Gaiters
  • Gloves/hats
  • Sun block
  • Insect repellent
  • Compede in case of blisters

GO ON GET OUT THERE AND ENJOY YOURSELF!