Want To Get Fit For Trekking? Don't Do These things!

If you are trying to Get Fit For Trekking it can sometimes be difficult to know exactly you should be doing. And there is SO much information out there, it can get  incredibly confusing!

And unfortunately, on top of this, a huge portion of the training advice out there for trekkers is absolutey rubbish...

But how can you, the everyday trekker, judge the good from the bad?

Well that is what this article is all about! To give you a simple list of list of things trekkers should NOT be doing in their training.

So you never waste your time again!

8 Things Trekkers Should Avoid In Their Training

1. HIIT classes

HIIT (high intensity interval training) classes are incredibly popular at the moment. They are fast. They are fun. And they get you knackered!
  
But they are not great training for trekking.
  
This is for a few reasons:

• They are training the completely wrong energy systems 
• They have an unnecessarily high risk of injury
  
• The exercise selections are usually very unblanced
  
• There is no periodisation or progression planned over time
  

And while these classes might be fun to do (and can be great for general fitness and weight loss) trekkers really should limit this type of training.  
  
And instead focus on targeted sessions which are aimed at one particular outcome (such as aerbic capacity or strength) and not try to mash everything into one.

2. Bicep Curls and Tricep Extensions

It absolutely boggles my mind the amount of trekking fitness programs which include these... it just doesn't make any sense!

There is absolutely no situation where are a trekker should be spending time on these exercises. They are a waste of effort and a waste of time!

And in the rare case that a trekker might need more arm strength (for example if they were looking at stepping up into climbing or mountaineering) then this is STILL bad advice...

And you will get much better results from doing large compound exercises like rows or presses.

3. Sit ups and crunches

Traditional core training involves doing sit ups and crunches. These are familiar to most people, they give a good 'burn' on the stomach and people have done them in the movies for years... so they must be good, right?

Wrong.

Sit ups and crunches are an absolute waste of a trekkers time. They have next to no crossover into the world of trekking. They do not develop stability or protect your back. And they do nothing to help you on the trail.

Instead, trekkers will get mountain loads more benefits by training exercises like dead bugs, side planks, Pallof presses and loaded carry variations. 

4. Burpees

Burpees are the single most over rated exercise known to man. And they have no relevance to the everyday trekker. 

And while there are a lot of claims out about the amazing things burpees can do for you, they really don't add up...

For example:

• If you want upper body strength - doing a push up or a bench press is going to a whole lot more effective.
• If you want jumping power - simply doing a squat jump is going to get you better results
• If you want great cardio - there are a million different interval protocols which will be both more effective and has less chance of injury

The only reason burpees are so popular is that they are so tough and tire people out! But simply getting tired is not a good judge on an exercises effectiveness...

5. Stability Ball Training

Stability ball training is a very controversial subject in the fitness industry. 

The idea goes that by training on these unstable objects (whether it is a Swiss ball, a Bosu ball or balance disk) you have to 'activate your stabilisers' and 'work your core' more.

And in certain situation, yes this can be beneficial. But for the majority of time this is unnecessary and comes with major draw backs:

• If you are trying to perform strength training on one of these, you are compromising your strength development.
• If you trying to improve balance by standing on one of these, you will usually get better benefits from doing some specific strength exercises
• If you are jumping around on one of these, you are just begging for an injury.

The only time a trekker should be doing this type of training is if it has been recommended for rehab or prehab purposes by a physiotherapist.

6. Sprint Training

Sprint training involves doing a REALLY high intensity sprint, resting for a period and then repeating.

And there seems to be a common opinion that sprint training will help trekkers do everything from climbing hills to breathing at altitude.

But it is very rare that a trekker needs to train in this type of intensity. And while it might feel good to train like this, most of the time it is unnecessary.

Instead, if a trekker wants to do interval training, they should focus on hiking specific intervals. These might run form anything between 2 - 10 minutes at a time - depending on the workout.

This type of training is much more relevant!

The only times trekkers should really consider sprint training is:
 

• As a final finisher at the end of a workout
• On the rare occasion in which you only have a limited time to train (under 15 minutes)

7. Elevation masks

Elevation Masks (also known at altitude masks) are one of the most ridiculous fitness inventions in recent years. They do absolutely nothing to mimic the effects of altitude or improve any relevant marker of performance for a trekker.
  
The way they work is they literally restrict your breathing (imagine taping your mouth shut with ductape and then breathing through a straw). And do nothing except make all your exercise you that much harder (not better)!

The only reason they exist is that they are marketed well. But save you money. Save your time. And forget about these. 

8. Machine Training

Exercise machines were created for body builders. They are great for stimulating muscle growth. But they are not so relevant to trekkers.   

This is because on machines, your body is locked into place. So a large portion of the stabilising muscles used in day to day life are not worked. And this does not carry over well onto the trail.

Instead trekkers should mainly stick to free weights for their strength training.

The only times trekkers might want to use machine are:

• If they have been specifically recommended for rehab or prehab purposes by a physiotherapist.
• If you have a genuine stability issue preventing you from using free weights effectively
•  If you have a specific muscular weakness (which has been identified by an exercise professional)
  
  

Unfortunately, even in 2019, so many of these things are still recommended to help people get fit for trekking. But now you know better! Avoid these things in your training and ensure you never waste your precious time again!