VI
EN
When we talk about adventure tourism, trekking immediately comes to mind. Although not yet widespread in Vietnam, this type of tourism has become a trend among many young people today. To have a truly enjoyable trip, participants need to prepare their physical fitness for trekking in a systematic and thorough manner.
To prepare physically, we need to practice the following five groups of activities:
1. Exercise the muscle groups
If you exercise daily, whether at the gym or running, you're well-equipped to make this trip. However, if you don't have a regular exercise routine, start now. Begin by warming up your muscle groups, paying particular attention to your back and lower body muscles such as your thighs and calves.
You can do squats to strengthen your thigh and calf muscles at home. Or you can use leg press machines, machines for quadriceps, hamstrings, hip exercises, etc., at the gym. Besides that, back exercises are also very important because when trekking, you'll be carrying a considerable amount of luggage on your back, so back exercises will definitely not be superfluous.
2. Practice flexibility exercises.
For trekking, the flexibility of the leg and hip muscles is a key focus of training. Flexibility allows muscles to function at their best, increasing training efficiency and preventing injuries, muscle strains, or joint pain.
Flexibility is improved by stretching muscles before and after exercise; stretching after exercise helps speed up muscle recovery.
3. Develop willpower and endurance.
Although trekking is intended to relax the mind and reduce stress, it requires physical fitness and endurance. You should practice some suggested exercises such as long-distance running, climbing stairs, swimming, playing soccer, etc.
A full-day trekking trip, with your only means of transportation being your two feet, requires training in muscle coordination, flexibility, and endurance to ensure you have enough stamina for the journey. In addition, willpower is a crucial factor in successful trips; you must be determined to see it through, never giving up halfway. Begin training your willpower with regular, uninterrupted exercise.
4. Practice with shoes
Shoes that are too tight hurt your feet, and shoes that are too loose, of course. In trekking, a good fit is better than a fancy pair of shoes. After choosing the right pair, the next thing you need to do is adapt to them.
Hiking boots are shoes with a stiff sole, a relatively stiff toe, and they may be high-top boots. No one can guarantee success with them on the first try. The simplest approach is to use them for everyday commuting and daily training.
5. Practice with small journeys.
If you're climbing a small mountain or doing a short 1-2 hour trek, a few days of training will suffice. However, if your journey involves a majestic mountain range over 3000m or a longer trek lasting several days, you should start by training on smaller trails and mountains.
The benefit of this is that it provides you with relaxing yet enriching experiences, while also preparing you physically for the more "epic" trip that follows. Of course, this training shouldn't be done too close to the main trip because your body needs time to recover.
