Fitness for Zanskar Expedition

FITNESS FOR RIDERS

        You must use dumbbells or weights. You need to develop strong muscles and greater flexibility.

1.       Lunges

2.       Pull-ups

3.       Air Squats

4.       Leg raise

5.       Leg extension

6.       Russian twist

7.       Plank

8.       Shoulder exercises with weights

Over-all training includes increasing flexibility and muscle as you have to spend several hours on bumpy roads. You need to strengthen your knees and lower back since they will act as Shock absorbers when standing up off-road. Most riders on long rides have shoulder pain and so flexibility and strengthening of shoulder muscles is also important.

 FITNESS FOR SUV Co-PASSENGER

Though one might think that sitting in the comfort of the SUV does not require any fitness, that far from the truth. When you are tossed around on bumpy roads you develop body ache, and being seated in one position also gives you back pain. So to enjoy the ride the body has to be flexible to adjust to the changing conditions. So the following exercises are suggested:

1.       Stretches

2.       Neck exercises

3.       Lower back exercises

4.       Air squats

COMMON EXCERCISES FOR ALL

Whether you are riding a bike or Pillion Rider or Co-Passenger some amount of overall fitness is required. Just 1 activity or 1 exercise is not a solution, but a mix of many types of workouts. This will ensure that you don’t get bored of doing the same thing again and again OR you are focused on only one exercise and therefore only 1 portion of your body is fit. Remember that you are going over some of the highest mountain passes in the world and at times the road will ascend several 1000 feet in a single day. In the mountains when you are above 10000 feet the oxygen levels are very low and as you climb it keeps dropping, and if your body is not quick enough to adapt you will be affected by cerebral edema (increased fluid in the brain) or Pulmonary edema (excess fluid in lungs causing breathing difficulty). This is commonly known as AMS or Acute Mountain Sickness and can occur with little warning and it is fatal if not attended to in time. Those who are in good physical health are better able to adapt to these changes during rapid ascent. So its important that you have overall physical fitness.

1.       Yoga especially deep breathing exercises 3-4 times a week and Surya Namaskar

2.       Walking (easiest) but  try 5kms in 30 mins

3.       Cycling – weekly once on weekends

4.       Running  (HIIT) – do just twice a week. Target 3 kms in 30 mins. Fast Sprint for 50 meters and slow walk for 50 meters and repeat.

5.       Aerobics / Zumba / Swimming – 2-3 times a week

6.       Playing active games like shuttle, tennis etc.

 

Doing a mix of all the above will give you overall improvement. So remember just “walking” alone will not be sufficient.

 

 

 

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