Here you will find information about the best trekking route in Peru and the world, The Inca Trail. How to prepare for the Inca Trail
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Walking the Inca Trail is one of the most magical experiences in Peru. Walking along this spectacular 500 year old cobblestone road with so much history surrounding it is, without a doubt, a memory you will cherish for the rest of your life. However, to really enjoy it, you have to be prepared.
And by prepared we don't just mean carrying the right luggage, the most comfortable boots and a good attitude. It is also important to have a previous physical training that allows you to resist the hours of walking - between 6 and 8 hours a day -, the steps that you will find along the route and to cope in the best way with the changes in altitude that you will face along the way.
There are two important aspects to train, cardiovascular endurance and strength. How to achieve it? Here are some recommendations:
Getting Your Body Used to Exercise
If you are one of those people who don't like physical activity but want to walk, start small. With daily one-hour sessions, you'll be taking the first step to better fitness and avoid injury.
Raise your Pulse
Cardiovascular training will allow you to walk long distances without problems because your lungs will be able to cope with both the hustle and bustle and the altitude. Find an activity you enjoy such as swimming, cycling or running, which will keep your heart rate elevated for a prolonged period of time.
Find your Balance
The cobblestone path and unevenness can complicate your progress on the Inca Trail. That's why it's important to work on your balance, and that's achieved by strengthening your core. You can combine exercises such as plank or traditional crunches, doing intervals of 20 seconds of work for 10 seconds of rest for 4 or 5 minutes.
Don't Forget Strength
Your leg muscles are the ones that will end up the most exhausted after eight hours of walking. It's best to start exercising them with movement routines that target all the muscles such as squats, front squats, back squats and lunges.
Watch your diet
Without good nutrition, your efforts to get in shape for the Inca Trail will have few results. Cut down on sugar and carbohydrates and prioritize protein to help you recover after training and gain muscle mass.
Start walking
Once a week, it is ideal to take short walks outside the city. Start with easy routes and increase the intensity by choosing hilly paths and rocky terrain. It is ideal that you wear the same boots that you will take to the Inca Trail and that you get used to carrying the weight of your personal backpack in advance.
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