What is a warm up session and why need it?
Warm up session refers to a gentle physical activity/ exertion causing an increase in body temperature along with an increase in the heart rate andblood circulation.This is done before doing any kind of physical exertion, in this case – trekking. These activities cause an increase in the blood flow in the muscles and help loosen the joints. A basic stretch for legs and spine (lower back) post this short exertion, prepares us for the trek and helps in preventing sore muscles at the end of the day’s trek. For trekking in the high altitudes, we suggest a good 10 – 15 minutes warm up session.
What should a warm up session include?
Jumping jacks, high knee jumps, side clap jumps, mountain climbers, burpees (depending on the overall fitness) or even a short walk/jog. Any form of exercise/ routine that causes an increase in the body’s temperature and blood flow to the muscles.
Importance of a cool down session
What is a cool down session?
Cool down session is a set of stretches with controlled breathing techniques done physically. We do this to get our bodies back to its resting phase.
Benefits of Cool down session/ Why do we need it on treks?
• Allows your heart and breathing rate to get back to its regular rhythm/pace – While trekking the heart rate tends to increase depending upon ascends & descends and our trekking pace. This increased breathing rate (respitory rate) and heart rate are signs that the body is putting in hard work and is burning more energy thanusual. A cool down session focuses on getting the respitory rate and heart rate back to its normal pace.
• Cool down sessions help release the lactic acids in the muscles preventing sore muscles.
• Increases flexibilityreleasing stiffness/ stress.
• Improves overall relaxationreducing tiredness & aches.
What should a cool down session include?
Stretching with proper breathing techniques is what is needed in a good cool down session. Every stretching should be held on for 10-12 seconds. Depending on the pain, increase the stretching hold time for better results. Avoid unnecessary stress while stretching and make sure to focus on a rhythmic breathing pattern as the purpose is relaxation. It is important, not to push for more under peer pressure/ competing with fellow trekkers.Every individual has a different level of indication/ limit (depends on the individual’s flexibility).Make sure to do stretches that relieve/ cool down the neck muscles, shoulders, lower back & spine, hips, legs and hamstrings.