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Training for Machu Picchu trek

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Training for Machu Picchu trek

The traditional Inca Trail is the most famous in America, due to its historical importance and indescribable landscape beauty along the route, passing through the numerous archaeological complexes built by indigenous hands of the Inca civilization. The Inca Trail is part of the network of ancient roads that have as their destination the wonder of Machu Picchu. To enjoy it to the fullest, it is highly recommended to acclimatize and prepare before.

The people who have good physical condition and practice some sport, to carry out this route will not be complicated, even if it implies walking many hours and in rough routes of rugged and flat reliefs.

But for those people who are not accustomed to extreme physical exertion, they could present complications of fatigue and tiredness en route which are completely normal but a bit annoying if they are in excess therefore better than to start this shocking adventure prepared in all aspects possible. The paramount thing before embarking on this incredible route is to prepare physically to accustom the body to the activities of physical effort. Here we detail what you must do for an excellent preparation.

For those who have plans to take a walk on this impressive route, here are a training program for hiking the Inca Trail and some tips before undertaking this impressive adventure.

 

Training program for hiking the Inca Trail

The training for Machu Picchu trek begins taking into consideration the physical condition, in which it is currently located. It is necessary to organize, specialists recommend to begin to prepare, 6 months before your walk.

The muscles become stronger, if they are trained regularly and above all adequately, start with daily walks, so that your muscles will generate resistance, increasing the degree of difficulty little by little; which will gradually strengthen your physical state and especially train the heart muscle, causing it to pump blood more efficiently and have more oxygen.

To be able to perform the walk, your heart, muscles of the back, hips and feet must be strong, so that you can climb more easily and use less oxygen; consequently, altitude sickness will have no effect on your body.

 

Where and how do the training program for hiking the Inca Trail?

This depends on your lifestyle and the place where you live, ideally, begin to take short walks, climb stairs, all accompanied by rotational exercises of the joints. If you walk at a brisk pace.

The answer depends on your preferences, your lifestyle and where you live. If you live near pleasant terrain for walking and / or running, you must have considerable self-discipline and proper footwear may be all you need. Consider acquiring a heart rate monitor to make your training more systematic. Try to go out with a friend who also wants to get fit: if your training needs and rhythms are compatible, they will motivate each other.

If brisk walking or running does not work, try to find a combination of activities that you like and can do frequently (three times a week); for example: dancing, cycling or swimming. Consider going to a gym, where you can monitor your progress and fitness. It is important to complement your training with walks that contain ups and downs, on rough terrain. Drink plenty of water before, during and after your sessions.

 

When and what exercises to do often

You do not have to become an exercise addict, to do these walks, but if you are in shape, you will enjoy this experience more. Start training for Machu Picchu trek long before your departure: if you are not very fit, it is better to start with 3 to 6 months in advance. If you smoke, leave it at least until after your trip.

The best frequency to do the training is every two days: the body needs a rest day to extract the maximum benefit from the training session. Three times a week is the goal of a training period. Before leaving, make longer sessions and stop training one to two days before leaving.

 

Acclimation is important

Many people who come to Machu Picchu live in low-altitude cities and can get to feel altitude sickness during the trip. That's why we recommend you stay in a higher city, such as Cusco, at least one day before the walk so that your body gets used to altitude, climate and oxygen levels.

 

General Recommendations to training program for hiking the Inca Trail and enjoy the trip

  • Use the same mountain boots that you will use for the trek to Machu Picchu. This will make it easier to walk, and many times new shoes or boots can be uncomfortable when you start using them.
  • If possible, practice hiking that has the same difficulty as the Inca Trail. Practice and physical exercise are important.
  • The most important muscles that you will use on the way are those of the legs, so it would be good to walk, run, and among other leg exercises.
  • Try to walk uphill or climb stairs, because the Inca Trail is steep. Additionally, walk for long periods of time without having to stop, since the Inca Trail lasts 6 or 7 hours per day one day. Other exercises also help, but we insist that the legs are the key to travel the Inca Trail.
  • The water during the previous training for Machu Picchu trek is fundamental. During your workout, hydrate before, during and after exercise. Try to drink drinks that help you recover both water and minerals that your body loses in sweat.
  • Also, avoid unhealthy foods and smoking before doing the Inca Trail. This will make it easier not only to walk, but also to adapt to the altitude.
  • For the Inca trail avoid carrying too many things in your travel backpack. The walk lasts four days and your back has to endure all day.
  • Last but not least, rest for some time to get used to the altitude when you arrive in Cusco.
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