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Trekking is hiking which, depending on the route chosen, has completely different characteristics. The most popular type of trekking is walking in the mountains, i.e. classic trekking. Thanks to the movement in the fresh air, this sport allows you to oxygenate the body and develop perfect fitness and condition by practicing various types of effort during its duration. Are you wondering how to start trekking? Check what trekking is, how to prepare for it and learn about the benefits of this sport.

Trekkingis a long hiking trip through relatively diverse terrain. Anyone can practice sport because it does not require high physical fitness or expensive equipment.

If you are wondering how to start, choose classic trekking first and go to the mountains! All you need is a backpack, provisions, good shoes and a positive attitude. This sport has almost no limits!

Contents:

  1. What is trekking?
  2. Types of trekking
  3. Advantages of walking in the mountains
  4. How to prepare for trekking?
  5. Which outfit should I choose for trekking?
  6. What to take with you on the trail?
  7. What to remember and what to watch out for?

What is trekking?

Trekking is a form of hiking , which is practiced in relatively difficult terrain and climatic conditions. The word "trek" comes from the names of Boer migrations in Africa, while the use of the word "trekking" initially referred to the hiking tours of peoples living in the Himalayas.

The name "trekking" was officially used for the first time by Jimmy Robert, when in around 1950 he started organizing hiking in Nepal under this name. He is considered the father of the sport and the greatest popularizer.

Types of trekking

Trekking is divided into several types and its most popular form is by farclassic trekking , also calledmountain , which is a combination of climbing and hiking tourism. Other types of this sport include:

  • desert trekking,
  • tropical trekking,
  • river trekking,
  • glacier trekking,
  • polar trekking,
  • swamp trekking,
  • trekking onvolcanoes.

Their nomenclature comes from the characteristics of a given type of hiking, and the above examples are a bit more extreme and demanding than classic trekking.

The degree of difficulty in trekking is up to you. Walking in the mountains can be practiced by going for walks on easier routes. You can also use poles to help you climb more difficult slopes.

Advantages of walking in the mountains

Walking in the mountains has a lot of advantages!Classic trekking can be practiced all year round , and each season has its own charm. Mountains in spring and autumn will surprise you with their colorfulness, in summer with sun and greenery, and in winter you will have the opportunity to try your hand at climbing over more demanding terrain.

Walking in the mountains broadens our horizons, allows you to get to know nature better and commune with nature away from the city noise. Classic trekking is also an excellent opportunity formental and physical regeneration . Thanks to the ubiquitous greenery, mountain silence and fresh air, you will have the opportunity to take a break from everyday life and calm your nerves.

Of course, we cannot forget about the positive effect of hiking in the mountains on our body. It is an alternation of aerobic and anaerobic effort, sohas a great effect on metabolism and burning calories . In addition, it sculpts our muscles, strengthens the heart, increases endurance and improves physical endurance. Hiking in the mountains oxygenates, reduces stress, regenerates the body, while having a very beneficial effect on muscles and joints.

How to prepare for trekking?

The most important thing in trekking isgood condition . Before hitting the trail, you definitely need to work on your body's performance and overall endurance. The muscles of the legs and abdomen will do the most work, apart from the lungs and heart.

If you go hiking, there are hundreds of ascents and descents, so you need to be strong in your quadriceps, biceps and calf muscles. To keep your knees strong, you should remember about stretching and aerobic exercises to strengthen your joints.

A strong belly is the body's strength center, so you shouldn't neglect it. If you decide to go for classic trekking with elements of climbing or climbing on chains, you should strengthen the endurance of your hands and back, and also work on a strong handshake.

See also: Strengthening exercises for the abdominal muscles

Workouts that will work well as a preparation for hiking in the mountains are:

  1. Strength trainingendurance - training with light weights and short breaks between exercises
  2. FBW training - full body training
  3. TBC training - whole body training with the use of weights
  4. HIIT training - whole body training with an emphasis on exercises to increase performance
  5. Circuit training - whole body training with circuits

The exercises that you can apply for preparation purposes are very voluntary. It is important to choose those that really engage a given muscle group or serve specific purposes. It is worth choosing multi-joint exercises, such as squats, burpees, jumps, jumps, push-ups, lunges, laps.

Which outfit should I choose for trekking?

The outfit for trekking should be comfortable and not restrict your movements. Trekking, whether classic or otherwise, is a sport that requires good physical fitness. While walking on the trail, you may encounter various obstacles in the form of high steps, rocks or water. You need to be prepared for this and choosesolidly made, comfortable shoes with a thick solefirst. They should belight and flexibleat the same time so that they do not constrict the feet and restrict movement. It is worth looking inside them and checking the material they are sewn on. You should feel for yourself how pleasant it will be for your feet (it shouldn't have any hard seams or be rough and tough). Shoes should also bewaterproofif you are preparing for a trip in difficult weather conditions. Before the final purchase, it is worth putting on shoes and walking around the store in them, because only then will you feel how the shoe model harmonizes with the foot. And the last important point -shoes should be over the ankle ! This will prevent possible sprain or strain on the foot.

Check: What trekking shoes to buy? TIPS

It is best to wear the trailfunctional outfit , which can be changed in the event of weather changes. It's best to wear sports leggings, a t-shirt, a zipped sweatshirt and a waterproof windproof jacket.

You should also remember that these fabrics should be quite thick and breathable at the same time, so that the skin can breathe freely in them and not sweat. Clothes should be made of good plastic so that they do not tear when caught on a protruding branch or limb. Professional trekking outfit can be successfully found in stores with such clothing or in chain stores producing sportswear.

  • How does thermal underwear work?
  • Compression clothing - what is it and how does it help in training?

What to take with you on the trail?

The most important thing you need to take with you on the trail isbackpack , to which you will pack food, water, a map and other tourist gadgets. The backpack should be comfortable and functional. It is also worth taking a cover for it with you. The backpack must contain the following items:

  • tourist map of the trail,
  • handy first aid kit: plasters, pressure bandage, hydrogen peroxide, painkillers and vitamins,
  • water,
  • food,
  • change shoes if needed,
  • raincoat,
  • sunglasses,
  • cream with UV filter,
  • headgear,
  • charged mobile phone and powerbank (portable charger).

If you are going on a more difficult trail, also remember about lines, compass, flashlight, GPS device, knife / pocket knife. When planning a trip to the high mountains, you should not forget about a helmet, crampons, ice axes and harnesses, and if you plan to spend the night outdoors, take a tent, sleeping bag and necessary personal belongings with you.

Important

What to remember and what to watch out for?

1. Before embarking on the trail, remember tocarefully check the routeand adjust its difficulty to your physical abilities.

2. During your hike, remember tofollow the trailand do not deviate from the marked paths due to the danger of encountering wild animals or getting lost.

3. You should also have allemergency numbersready.

4. If your feet are easily rubbed, you can put patches on the sensitive areas before you start hiking in the mountains toprotect the skin of your feet against rubbing or chafing .

5. Don't be misled by the beautiful surrounding views! Keep your sober mind and try tolook at your feet , because on the trail, walking over uneven terrain can get you injured.

6. Under no circumstancesdo not step on the ridge of rocky landslides and hills . This may be a surface too unstable to support you.

7.Drink water every now and then and remember to rest . At the beginning, everyone has a lot of strength, but trekking must be viewed as a holistic effort. It's good that you reached the top or the designated place, but remember that you still have to come back!

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Summer sports