Fitness Preparation for Kashmir Great Lakes Trek

Your Fitness Blueprint for the Great Lakes Trek

The Kashmir Great Lakes Trek is a beautiful but tough trek. It takes you through high mountains, green meadows, and blue lakes. But this trek is not easy. It needs good fitness and strong stamina. Walking for long hours on steep paths can be hard if you are not ready.

To enjoy the trek, you must train your body. A good fitness plan will help you walk long distances without feeling too tired. This guide will show you how to get fit for the Kashmir Great Lakes Trek in three months. Follow this plan, and you will have a great trek without trouble. 

Why Fitness is Important for This Trek

This trek is about 75 km long. You will walk for 6 to 8 hours daily. The trek starts at 7,800 feet and reaches up to 13,750 feet. At high altitudes, oxygen is less. You may feel breathless or tired if you are not fit.

The biggest challenges are:

Walking long hours: Your legs need to be strong.

Climbing steep slopes: You need good balance and energy.

Less oxygen at high altitude: Your lungs must work well.

Carrying a backpack: You need strength to carry your bag.

If you prepare well, you will enjoy the trek. If not, you may feel very tired, and it will be hard to complete the trek. 

Click here to first understand: The Kashmir Great Lakes Trek difficulty level 

3-Month Fitness Plan for the Kashmir Great Lakes Trek

This 12-week plan will help you get stronger and fitter. Follow these simple exercises. You don’t need a gym, just regular practice.

Week 1-4: Build Strength and Stamina

Walking and Running

• Walk 5 km daily at a fast speed.
• Run for 20-30 minutes, 3-4 times a week.
• Climb stairs instead of using the lift.

Leg and Core Strength

• Squats – Do 3 sets of 15.
• Lunges – Do 3 sets of 10 per leg.
• Plank – Hold for 30-40 seconds.
• Step-ups – Step on a high box, 3 sets of 10.

Balance and Flexibility

• Stretch every day to avoid injuries.
• Do yoga poses like Downward Dog and Cobra Stretch.

Week 5-8: Increase Endurance and Strength

Long Walks and Hikes

• Walk 8-10 km once a week.
• Try to walk on hilly or uneven paths.
• Carry a backpack with 5 kg weight.

Cardio and Strength Training

• Run for 40 minutes at least 4 times a week.
• Jumping squats and burpees to boost stamina.
• Do pull-ups and push-ups to strengthen your arms.

Breathing and Altitude Training

• Practice deep breathing exercises.
• If possible, train at a high-altitude place.

Week 9-12: Prepare Like a Trekker

Simulated Trek Training

• Trek for 12 km once a week on hilly paths.
• Walk with a 8-10 kg backpack.
• Increase walking speed and endurance.

Final Strength and Recovery

• Do strength exercises 3 times a week.
• Stretch well after every workout.
• Take enough rest and drink more water.

Also Read: Safety Tips of Kashmir Great Lakes Trek

Training for High Altitude and Oxygen Levels

At high altitude, the air is thin. It is hard to breathe. You must prepare your lungs to adjust.

Here’s how you can train:

Deep breathing: Practice inhaling deeply and exhaling slowly.

Pranayama: Yoga breathing helps lungs take in more oxygen.

Stay at a high-altitude place: Spend a few days before the trek at a higher altitude if possible. 

Healthy Diet Plan for Trek Training

Eating the right food is just as important as exercise. Your body needs energy for trekking. Follow this simple diet plan.

3 Months Before the Trek

• Eat more proteins – Eggs, fish, chicken, lentils, and paneer.
• Eat complex carbs – Brown rice, whole wheat bread, and oats.
• Drink enough water – 3-4 liters daily to stay hydrated.

During the Trek

• Eat carbs for energy – Rice, roti, and potatoes.
• Eat healthy snacks – Nuts, dry fruits, and protein bars.
• Drink at least 3 liters of water daily to avoid dehydration.

Mental Preparation for the Trek

This trek is not just about physical strength. It also needs mental strength.

Think positive: Be prepared for challenges but focus on the beauty of the trek.

Trek at your own pace: Do not rush. Walk slowly and enjoy the journey.

Stay calm: If you feel tired, take deep breaths and relax. 

Essential Trekking Gear and Equipment

Being fit is important, but having the right gear also makes a big difference.

Must-Have Trekking Gear

• Trekking Shoes – Good grip and ankle support are important.
• Trekking Poles – Help reduce pressure on knees.
• Waterproof Jacket – Weather changes quickly, so carry a raincoat.
• Light Backpack – A 40-50L backpack with padded straps.

Other Essentials

• Headlamp or Torch
• Gloves, Woolen Cap, and Warm Socks
• Sunscreen and Sunglasses

Get the full list of: Things to Carry for Kashmir Great Lakes Trek

Final Checklist Before the Trek

Make sure you do these before leaving:

Walk 10-12 km with a backpack to test your endurance.
Train for at least 3 months to be physically fit.
Test your trekking shoes to avoid blisters.
Get a medical check-up to ensure you are fit for high altitudes.
Stay hydrated and eat well before and during the trek.

The Kashmir Great Lakes Trek is a once-in-a-lifetime adventure. But to enjoy it, you must be physically ready. A 3-month training plan with walking, running, strength exercises, and altitude training will prepare you well.

Start training early, eat nutritious food, and pack the right gear. Follow this guide, and you will have a safe, enjoyable, and memorable trek!

Also Read These Essential Information to Plan Your Kashmir Great Lakes Trek
Tarsar Marsar Trek vs Great Lakes Trek
Kashmir Great Lakes Trek Do’s and Don’ts
Campsites On The Kashmir Great Lakes Trek
Lakes On Kashmir Great Lakes Trek
How to Reach Base Camp of Great Lakes Trek