THE INCA TRAIL HIKE: THE 4 BEST TIPS AND TRAINING

If you want to run the Inca Trail Hike, you need to have some physical preparation beforehand and we want to bring you some tips to do it in the best way.

Being in good physical condition for the Classic Inca Trail will allow you to enjoy much more of the beautiful scenery. While physical endurance (especially of the legs) will help you to hike easily through the short Inca Trail.

If you have a healthy lifestyle and practice sports, you will be able to adapt to the Inca Trail hike quickly. Nevertheless, if you have a sedentary lifestyle, you should at least pay attention to the following advises and exercises.

Get your body ready for the Inca Trail challenge!

There are 4 essential tips to improve your physical condition for the Inca Trail hike. You can start doing them at least 3 weeks before your adventure through the classic Inca Trail.

In the case of the short Inca Trail, one or two weeks of exercise will be enough.

1. Have a good diet:

A good body condition is not only a result of only exercises; as well, you have to maintain a healthy diet including fruits, vegetables and water. This recommendation is to trek through the Inca Trail to Machu Picchu without delays but also to avoid altitude sickness (only on the classic Inca Trail).

Just balance your meals and see the results!

2. Do some jogging:

This very effective cardiovascular exercise makes you move your entire skeletal muscle system, and the best feature of this body activity is that you can do it wherever you want.

We recommend that you do this for 30 minutes to one hour and a half per week. By the way, if you are used to jogging, you will complete the short Inca trail easily.

3. Strengthen your muscles:

Fish, egg, beans and supplements bring you a high average of proteins as well; add weight to your exerciser routine to strengthen your muscles.

Keep in mind that most of the Inca Trail Hike is steep and boasts slopes, therefore you must go through many stairways.

4. Take short walks:

The best way to do this is after arriving in Cusco, because you will be at high altitude (as well as some stretches on the classic Inca Trail).

It does not mean that you are going to walk a lot around Cusco city; instead, you can take some tours in Cusco 2 or 3 days before the inca trail hike.

EXERCISES TO PREPARE FOR THE INCA TRAIL HIKE

• Push-ups: It is very effective for developing the abdominal and upper body muscles, especially the pectoral muscles for carrying the backpack during the inca trail hike to machu picchu.
  Do 20 to 40 repetitions.
  Recovery time 2 to 3 minutes.
• Roman chair: Lean your back on the wall, with one of your legs at 90°. Keep this position for one minute to notice that quadriceps burn quickly. Do it especially for the short inca trail.
  Recovery time 2 to 3 minutes.
• Planks: Face down on the floor, supporting yourself on your toes and hands or elbows. Stay at this position for one minute at least. Do 3 to 4 repetitions (1-minute recovery). You can change position by standing on one hand, on your side, etc.
  Recovery time 2 to 3 minutes.

• Squats: Develops strength and tone in the quadriceps and hamstrings. It is also a useful exercise to develop your gluteus. You should keep your feet apart at shoulder’s level; feet aligned and slightly apart for stability.
  This exercise allows you to maintain a good speed when you hike through the short inca trail or the classic inca trail.
  Recovery time: 2 to 3 minutes
• Crunch: An easy exercise to develop the abdominal muscles. The starting position is with your feet on the floor, knees bent and hands on your chest. Perform a short crunch, lifting your shoulders slightly and returning to the starting position slowly, maintaining the muscle contraction.
  Perform 20 to 30 repetitions.

All these exercises and tips will help you to get an optimum body condition for both inca trail tours to Machupicchu. In addition, if you have doubts and questions, please contact us.