Har Ki Dun Trek
- 8 Days
- 0 Review
- 11500 ft
- 10 to 15°C
- -5 to 3°C
Valley of Pandavas
Considered one of the best hikes that the country must offer, Har Ki Dun trek is an audacious trip to one of the most mesmerizing valleys in the western Himalayas. Cradled in the middle of a valley below the Har Ki Dun summit, it is a treat for both the summer and winter trekkers.
You will get to firsthand experience remarkable landscape views and the local lifestyle on this trip. To get here we must pass through the Govind National park. On this excursion, the path takes us through a plethora of wildlife including green fields, glaciers, earliest villages, mountainous forests and residual ridges.
Mind you, this entire hike also takes you through a journey of mystification. It is said the Pandavas had taken the same path while ascending to heaven through the Swargarohini, the mountain that constantly overlooks the valley. Apart from Ruinsara peaks visible from the valley, it has to be the only trek which gives you the views of Bandarpoonch, Kalanag and Swargarohini I, II, III together making it almost unique.
Speaking of valleys, you must wonder which river made this ridge. The answer is River Supin that is indigenous to these parts of Uttarakhand. The trek is incredibly beautiful but albeit not an easy one.
This makes it uncommon for humans to trek often which leads to animals and birds to thrive in this area. If you’re lucky, you should be able to see Swamp Deer, Black Bears and Wild Boars. While you near Puani Garaat, you’ll be easily able to see languor families. But the winner has got to be the colorful Himalayan Monal that is very common in these forests, which also is the State Bird of Uttarakhand.
This trek also lets you explore one of the oldest part of the country. Well, all the parts are quite ancient but what makes it unique is how the lifestyle of the people and villages here have prevailed and imbibes the roots which they were founded upon.
Day 1: Dehradun to sankri (8-10 hr drive); Discovery hike will arrange the transportation from Dehradun railway station at 6.30 am. Cost of cab will be 1200 per person
Day 2: sankri (6390ft) to Taluka (8690ft) trek to Purani Ghat (8280ft), 12.5km trek
Day 3: Purani Ghat (8280ft) to Kalkatiyadhaar (8970ft), 6km trek
Day 4: Kalkatiyadhaar (8970ft) to Har ki dun (11500 ft), 5km trek
Day 5: Acclimatization day (trek to Maninda Tal and back to har ki dun)
Day 6: Har ki dun (11500ft) to Puani Garaat (8280ft), 11km
Day 7: Puani Garaat (8280ft) to Taluka (8690ft), 13 km drive to sankri
Day 8: Sankri – Dehradun (Departure day 7-8 hrs drive)
Note: you will be sleeping in 3 men tent except sankri
Day 1: Dehradun – Sankri
Estimation time of completion: 8- 9 hrs.
Estimation distance of drive: 193km
Tip: get ready to make memory
Apart from Har Ki Dun, we do offer or plan to offer many more treks in the future. But what remains common for a few of these treks is the base camp i.e. Sankri. It’s a pretty little hamlet residing in the Uttarakhand about 193 km from Dehradun
. There are only about 250 houses in this busy village and the commerce is made of dhabas and shops that cater to the trekkers that pass through it. The village is especially beautiful in the evenings when you can see the Swargarohini faraway and the Greater Himalayas basking in the setting sun.
We start from Dehradun Railway Station in the morning at 6.30 am and will take the route through Nainbagh, Naugoan, Purola, Jarmola, Mori Naitwar and finally Sankri.
Day 2: Sankri (6390ft) to Puani Garaat (8280ft) via Taluka
Estimation time of completion: 8-9 hrs.
Estimation distance of drive: 12.5 km
Tip: carry sufficient from the core base sankari or refill from the natural source on your way
We start from Sankri on four wheelers towards Taluka. Our trek starts from Taluka towards Puani Garaat which will be an overnight camp. There is a four-wheel-drive road that connects Sankri with Taluka for 12kms that should take roughly about an hour to cover.
Taluka is a small village made of fairly modern homes as compared to the villages nearby like Osala, Gangarh and Sankri which are almost 300 years old.
We take the trail adjacent to the guest house that descends down to the River Supin valley. Keeping the river on the right, we move through forests on the shepherds trail.
The walk is level and should take you along the river for the next 10 minutes. Upon reaching the cement bridge we keep walking further for another 10 minutes till we come upon the wooden bridge.
This route will take us uphill for the next 15 mins to clearing next to the river. We can set up emergency camp here if required to rest from the drive and the walking.
Upon continuing the trek, for around 15 mins we should reach a point where the tributary joins the River Supin.
This also brings up the Datmir Village. Below the village, we have a wooden bridge that will help us cross the river. In a couple of minutes, we will reach a camping ground. This will lead to the inner part of the valley leading two routes. One ascending and one going ahead. We will be taking the route straight ahead to go towards our destination.
The trail now gets tricky as we are now in the landslides prone area. We keep walking for 10 to 15 minutes to find a clearing built by the Shepherds to set up temporary shelters. The hike gets slightly difficult as you have alternated between uphill and level climbs.
After 10 minutes climb, we would be in our first landslide-prone section of the valley around us. Our next landmark is to reach a wooden bridge across the River Supin after a walk of 20 minutes. We will not be using this bridge but instead will walk ahead until the trail turns steep and winding. This is going to take around 15 – 20 minutes to cover.
It can be really muddy here if you have taken the trek during the monsoons but the hike gets pretty level after a while. Just before we pick up on the trail, we will approach on a stream that is flowing down the hill beside you.
The trail now ascends into the forest. We keep hiking for the next 40 minutes to come upon a village called Gangarh. Upon reaching Gangarh we locate the dhaba by taking the diversion on the right next to a wooden bridge. Overnight camping next to the dhaba located there.
Day 3: Puani Garaat (8280ft) to Kalkatiyadhar (8970ft)
Estimation time of completion: 6-7 hrs.
Estimation distance of drive: 6 km.
Tip: carry sufficient water or refill from the natural source alongside the trail
We begin the day with a trek towards Osala Village. To do this we would have to simply cross the bridge ahead and walk alongside River Supin till we reach Osala. It is a small hamlet at a height of 8.5k ft above the sea level. We would be spending a little time here before moving on.
The trek from here is quite pleasant as the walk is quite level. It may get steep for a while but that will be made up with the beautiful sight in store. We will be crossing two streams in a walk comprising of the next 30 minutes. The second one has a wooden bridge running over it. After crossing the bridge and traversing around the mountain bend, we will be facing a sequence of meadows in the front. We need to walk for 15 more minutes which will bring us to a set of cleared lands.
From this point, we have a long walk of 90 minutes ahead of us that takes us through an eventful hike around mountain bends, cultivated lands, huge field of boulders and knolls. Ahead of this, there is a makeshift wooden bridge and above it looms the valley of Supin.
We will ignore this bridge and proceed forward to go on to Har Ki Dun. While we ascend up the hill we will view the convergence of Supin and Ruinsara below us while looking at Mount Dhauladhar with all its snowcapped glory above us.
While the beautiful scape surrounds us, the climb will get pretty steep. Kalkatiyadhaar, at 8,956 ft. will be our next campsite. This flat land also has a view of Kalanag, Bandar pooch ranges in the distance.
Day 4: Kalkatiyadhaar (8970ft) to Har-ki-dun (11500 ft)
Estimation time of completion: 5.5 hrs.
Estimation distance of drive: 5 km.
Tip: get ready to make memory
The convergence of the rivers forms a large valley that divides into two valleys. While we cross this area, the Dev Thach meadows will be flowing on our right. We would be crossing 3000 metres for the first time at this point.
Among the divided valleys, the Har Ki Dun is on the left while Bali Pass goes to the right. Upon crossing the mountain bend the view of the Har Ki Dun peak is unveiled in front of you while its valley resides below. We will descend down through pine forests and meadows for another 4 km to reach the campsite. The hike soon levels out after about 20 minutes of walk.
The trail then has multiple streams and forests to cross. Most noticeably are the pine forests with the rhododendrons growing alongside them. This adding on to the stream flowing down the mountain paints very peaceful picture in mind. While the relaxation looms over you, pause for a while to breath in the fragrance of cedar, pine, blue poppy and the fresh mist sprayed by the stream. After another 20 minutes, you will reach a waterfall.
We can use this space here for a rest stop. From this point, if you are traveling on this hike during the first part of the calendar year be prepared to be amazed as you will find snow in your path gradually increasing.
A level walk of 15 minutes should bring you to another wooden bridge. Next hike will be over rocks for 10 minutes to reach a camping ground ahead of a forest stretch. A 30-minute climb within this forest should bring you to the Forest Guest house huts on the left side of the valley. This will be visible over a small crest. The last 10-minute walk is fairly easy and exhilarating as you soak in the view from the across the last bridge.
Cross River Supin towards the camping ground next to it to reach Har Ki Dun. The entire view is of the valley divided by a stream called Kamanasha that leads to two valleys. Taking the left one would bring you to Maninda Taal and Borasu Pass while the right one will take you to the Jaundar Glacier.
Day 5: Exploring the Har-ki-Dun campsite
Estimation time of completion: 8-9 hrs
Estimation distance of drive: 12.5 km
Tip: carry sufficient water or refill from the natural source alongside the trail.
After a whole day of trekking over bridges, meadows, boulders, and woodlands it is only fair that we spend an entire day Har Ki Dun campsite. And considering the view of this valley, it is hard to argue that logic.
While the stream plays a beautiful tune with its waves, the mountains surrounding you form the auditorium on the set. Look out for the peak which you will notice now is Swargarohini 1. It will take you an entire hour to explore the campsite which is filled with alpine meadows
- Hike to ManindaTaal (4 km, 3-4 hours)
Alternately, coming this far and not visiting ManindaTaal seems unfair. We continue on the meadows on the left towards Hata Peak i.e. we take the valley on the left. The route curves left as you reach a glacial lake that is ManindaTaal.
- Hike to Jaundar Glacier (8 km, 4-6 hours)
If you still have it in you from yesterday’s exciting trek and are willing to go on for another 9kms, take the right valley towards Swargarohini I. This will bring you to a ground covered in snow.
On the left, you will find a snowy slope which you can use a snow slide before we proceed. Upon crossing the second ridge and 20 minutes uphill walk; you would reach the third hill. From here after about a steep climb you would have made it to the fourth and the fifth ridge. Walking few more mile, This marks the end of the climb as the sixth ridge. The glacier is located between two pillar-like peaks whereas you are under the Swargarohini 1 which.
Day 6: Har ki Dun (11500ft) to Puani Garaat (8280)
Estimation time of completion: 8-9 hrs.
Estimation distance of drive: 11- 12 hrs.
Tip: carry sufficient water or refill from the natural source alongside the trail.
We start the day early as we have a lot of ground to cover on the same route that we came on. We will first head back to Kalkatiyadhaar and then towards Osala. After a small rest stop at Osala, we will move to Puani Garaat and camp there for the night.
Day 7: Puani Garaat (82800ft) to Taluka (8690ft) and then drive to Sankri
Estimation time of completion: 8-9 hrs.
Estimation distance of drive: 12.5 km.
Tip: carry sufficient water or carry from the natural source alongside the trail
We trek from Puani Garaat to Taluka, which is around 13 kms hike. From Taluka we resume the four wheeler drive for the 12kms to Sankri. You can also choose to hike the entire day to Sankri which can be exhausting but is doable as the trek is mostly descended and level walks.
Day 8: Drive from Sankri back to Dehradun
Estimation time of completion: 8-9 hrs.
Estimation distance of drive: 193 km
Tip: left mountain and trail clean
A long day journey via Purola, Mussorie to Dehradun
Type: Depending on Terrain & the difficulty of the Trek, you will to choose the right kind of Grip & Sole for the Shoe. We recommend that you check for water-resistance & a deep yet flexible sole for the all factors that you will face.
Importance: Your legs need to be well taken care of by the shoes over the course of the Trek. Different Terrains pose different threats & the right kind of shoe will make all the difference in the world.
Type: This purely depends on the kind of Trek you are undertaking
- Short Treks (1 – 3 Days) – 15litres to 20litres
- Long Treks (3 – 10 Days) – 40litres to 60litres
Importance: Your Backpack is as important as your Shoe. Your entire journey will be with the Backpack full of your belongings and all the essentials you need. We recommend that you test the back and choose according to the Trek, your height & comfort it provides.
Type: This is 10litres – 15litres Daypack Backpack you need to have with you for the Summit.
Importance: Your Daypack will be for those Summit days and shorter days when you just need your essentials with you.
Padded Jacket – You will need 1 pair of the Jacket for Summer & Winter. Ensure that the jacket is wind-resistant & capable of keeping your warm up to -10 degrees
Fleece Jacket – You will need 2 pairs of the Fleece Jacket. Make sure it’s Cotton or contains more Cotton.
Thermals – You will only require 1 pair of this in the Winter, Summer is optional. It should also be made primarily of Cotton. This will keep your warm during the nights when the temperature usually tends to drop.
Trek Pants – Exclusively meant for Trekking, you will need minimum 2 pairs of Trekking Pants with you always. Ensure it is made of Cotton & provides you maximum comfort to you and is durable.
Collared T-shirts – Carrying 2 – 3 pairs are normally recommended. The collar will help keeping the neck from being too exposed to the Sun and being Sun-burnt.
Sun Caps – At high Altitudes, the Sun might be harsh and direct exposure of your head to the sun is not something we would recommend. Carry Sun Caps in case these situations arise to keep your head cool.
Woolen Caps – The nights get very cold in the Mountains and you must protect your ears and head from the cold winds. Woolen caps are essentials during the nights to keep your ears and head warm.
Water-proof Gloves – You will need water-proof gloves as you move towards colder and wet parts of the Trek. Keep your hands clean & warm without getting them wet and most importantly to give you the grip and firmness you need.
- Trekking Pole: The Trekking/Hiking Pole saves you almost 60% of your energy when you are climbing a steep slope during high altitude conditions. We make it mandate to carry a Trekking Pole with you for our Treks.
- Head-lamp or Torch: A Head-Lamp is something we make mandate too for our Treks. Carrying this will help you see better in dark places. In case, you are unable to procure a Head-lamp then we suggest carrying a Torch.
Toiletries: We recommend that you carry all your Toiletries essentials and all other cosmetic & personal requirements by yourself to avoid borrowing. (Toothpaste, Toothbrush, Lip-balm, Moisturizer, Face-wash, Other creams & essentials, Toilet roll, Sanitary Pads, etc.)
Bottles & Boxes: We recommend that you carry all your own Water Bottle, we suggest two 1litres bottles that you will need. And also, your own Boxes to eat the food we provide for both convenience and hygienic purposes.
Mandatory Documents to bring:
Carry these document mentioned below and hand them over to the trek leader at the base camp. You need to bring one copy of Disclaimer and one photocopy & Original copy of Government Photo ID.
You also need to bring the Medical certificate approval from the doctor that you are physically fit for high altitude point.
Risk and challenges are the part of life, without taking the risk and facing the challenges one cannot become what one wants to be. It teaches and inculcates life skill needed to work and survive in advance conditions of life. It is the motto of the company to prepare a person to feel the risk of life, challenges coming on the way of life and how to overcome it. Trekking is one of the best ways to develop leadership quality, take quick decisions as per the circumstances, lead the life in advance and create the situation. It is also a best possible source of learning that how does nature behave and what is the impact of environment one’s life, what is the role of man to maintain the harmony with godly nature.
The pat experience, research and feedback from different possible sources, it is most important to enlighten our trekkers that these are some risk and challenges that they meet with on the way of either of any trekking route or any other route.
But these can be avoided or faced effectively if we have pre-information of those. The company has all arrangements and precaution to avoid these risk and challenges. Let’s discuss some common risk and challenges and way to avoid them.
The following possible risk/ challenges may come across in the trek of Har Ki Dun.
Risk of slip/skid
Har Ki Dun is a moderate trek with lists the patience of challenge facing trekker, it develops confidence, patience, and planning strategy.
While trekking in winter season there is a possibility of slip/ skidding as the track is covered with snow and especially in case of rain in May and June as the weather is unpredictable in the Himalayas.
The following measures are arranged by the Discovery Hike to overcome these problems
There shall be a briefing session about the risk of slip/skidding under a trained person who will be your trek leader at the base camp and make the trekker aware about do’s and don’ts.
- The Discovery Hike shall provide with crampons to the trekker for safety in winter trek. These crampons are specially designed to have a better grip on snow trail and minimize the risk of skid up to 95%.
- Trek leader shall accompany the team and shall aware of the team members about the situation.
- While choosing your shoe the shoe should have a good grip
Risk Related to AMS
There are chances of AMS at high altitude trek. On Har Ki Dun trek as the altitude gradually changes from 6390fts to 11500fts in 9 days duration. There are chances of AMS, HAPE, and HACE at higher campsite altitude.
Anticipating the above situation, there is a provision to start a course of DIAMOX from the day one as DIAMOX decreases the chances of AMS to a great extent
The trek is well trained to identify the symptoms of AMS; he should immediately inform the trek leader for their advice. The trek leaders are equipped with a high altitude medical kit and oxygen cylinder. The use of these precautions shall help the trekker. If the situation is not under control trekker shall have to descend from high campsite to low altitude campsite
Risk Related to Blister, Cuts, and Cramps
Blisters cuts and cramps are very often occurring while we are walking or trekking on uneven trail.
If the trekker gets blister or cramp, should immediately inform the trek leader for its treatment who is accompanying with treatment kits.
To avoid blister it is suggested that to carry/wear proper trekking shoes that fit your foot well and shoes should be of breathable nature and good grip.
For legs cramps condition put cramps spray that is available with your and also with the trek leader.
Risk Related to Harsh Weather Conditions:
It is well known fact, that the weather condition at high altitude especially in the Himalayan region is unpredictable, it may turn into worst condition.
The trek leader shall decide whether proceed further or stay till suitable condition. if conditions remain harsh and the situation may diorite further, for safety measure team shall have to descend, though the company has provided all-weather tents to meet the weather challenges.
Risk Related to Communication:
On the trek of Har Ki Dun, the altitude raises from 6390 ft to 11500 ft the communication link gets weak and weaker as we proceed ahead towards Har Ki Dun and from a certain altitude we lose total communication, consequently are cut off from the rest of the world. We need not worry about the disconnection or delinking.
To link ourselves to the rest of the world we have the alternative way to maintain the communication to the different people with the help of walkie -talkie. This will help us to communicate with different people at the different campsite.
Emergency/ immediate Rescue
These are chances to become serine due to health reason or any other reason and the trekker is to be rescued immediately
The situation becomes serious any point of time due to any reason, as due to AMS, Cramps, illness, breathing congestion and need to rescue to the trekker. The team leader and trek staff will immediately mobilize the resources (porters, mules) accompanying the team as well as a team which is standby at the different campsite will help to rescue the trekker. Airlift in the acute situation will be arranged as soon as possible.
Risk of Low Level of Oxygen Level at Higher Altitude
It is natural and scientific fact that the oxygen level gets thin, thinner and thinnest as we proceed from low altitude to high, higher and highest altitude as a consequence of that we feel problem in breathing and problem may arise, it doesn’t with trekker.
If someone comes across that situation and feels breathing problem and any other problem related to low quantity or low level of oxygen. The company has a full prove provision to cope up with such situation. The ample no of oxygen cylinders are with the trek leader, staff and accompanying person of the company. If any trekker feels problem due to less level of oxygen, he/she should immediately inform the trek leader or decent down to lower campsite for immediate remedy.
You enjoyable and purposeful trekking, your safety during the entire course of trekking is our prime motto. Hand to hand your corporation in this regard is highly solicited. It is desirable to keep yourself away from away kind of objectionable sustenance’s
Trek fees = Rs. 8550 + 5% GST.
- Accommodation (guest house, home-stay, camping)
- All meals during trek
- Forest permits and allowance
- First aid medical kit and medical equipment (oxygen cylinder, BP machine and oximeter)
- Qualified and experienced trek leader services
- Qualified and experienced trek staff services (cook, porters, mules, and helper)
- Trekking equipment (crampons, stretcher, ice ax, rope, all-weather tents, sleeping bags etc)
- Transport from Dehradun to Sankri and back
- Food during transit
- Mules or porter carrying personal luggage
- First and last day stay at Dehradun
- Anything not mentioned under Services Included
Option1: The trek fee can be paid by making an online transfer.
Option 2: The trek fee can be paid via cheque /demand draft (Mail us on email@example.com)
Note: If you choose Option 2, ignore the online registration procedure. Once you send us the email for the payment through cheque/demand draft, our team will get back to you immediately to help you through the complete payment process and respond to any of your queries.
The first step to cancel the trek is by emailing us on firstname.lastname@example.org
If the trek is canceled due to natural reason like natural calamities, flood or other political reasons, Discovery Hike will issue a trek voucher that can be redeemed for the same or a different trek with a time frame of one year.
If you wish to cancel your trek due to your personal reasons then these are the parameters under cancellation policy
|Prior to 25 days||Full refund|
|Cancellation between 20-25 days to start of the trek||50% refund|
|Cancellation less than 20 days to start of the trek||No refund|
Backpack offloading policy
If you can’t carry your own backpack and would require a porter for the whole trip then you will have to bear these charges.
|If informed well in advance||Rs. 1350 + 5% GST|
|Informed on the day of the trek day||Rs.340 per day plus 5% GST|
Note: (The last moment backpack offloading amount needs to be paid at the base camp to the trek leader)
The transportation charges for the trek amounts to Rs.1200 which needs to be paid separately on the payment link which Discovery Hike sends you via email (GST is only applicable on trek and not on transport).
The light vehicle can hold 5 to 6 trekkers
The Tempo traveler can accommodate 8 to 10 trekkers
Most vehicles used are owned by Discovery Hike
On- Trek Policy
- If the participant is sent down due to safety reason by the trek leader the money will not be refunded to the participant.
- If the participant is expelled from the trek due to misbehavior, misconduct, threat or danger to another trekker the trek fee will not be refunded to the participant.
- If the participant is caught consuming alcohol & other objectionable substances, the participant is expelled from the trek with no refund.
- If the participant is not found fit during the course of the trek, he/she is legally bound not to be carried on the trek.
- The participant has to follow the instruction and guidelines set by Discovery Hike and submit the necessary documents to the trek leader at base camps.
NOTE: (Discovery hike has full rights to expel the participants during the trek if he/ she is not fit under the criteria set by us)
- If the participant is sent down or asked to return for safety reasons, the participant needs to abide by it.
- Discovery hike has employed experienced staffs, who can deal with the high altitude conditions with expertise, however they are not professional doctors.
- If any participant is asked to return or taken to the hospital due to a worsening medical condition, then he/she needs to bear the hospital and medical expenses
Discovery hike is not responsible for your belongings if in case it is damaged or lost
Discovery Hike transport departs from Dehradun Railway station at 6.30am. You are expected to arrive and contact the driver before the departure from Dehradun station to ensure that there is no inconvenience caused for other trekkers
Delhi –> Dehradun –> Sankri
For the Har Ki Dun trek the common point to meet up is Dehradun. There is a vehicle arranged by Discovery Hike at 6.30 am to take you further. The Dehradun station is well connected from different cities.
Delhi –> Dehradun
Train Name: Nandadevi Express
Train Number: 12205
Departure: Delhi at 2.45 PM
Arrival: Dehradun at 5.40 am
Delhi –> Dehradun
Train Name: Dehradun Express
Train Number: 12687
Departure: Delhi at 8.40 PM
Arrival: Dehradun at 4.45 am
Delhi –> Dehradun
There are frequent busses that depart from ISBT Delhi Anand Vihar Station.
It is recommended that you book your tickets in advance. Please do note that if you leave around 7 pm from Delhi you will reach Dehradun by 6am in the morning.
you can also book ticket online from Red bus app
Air Travel Options.
You can also book flights from Delhi to Jolly Grant. The distance between Jolly Grant and Dehradun is approximately 25 kms.
Fitness Tips for the Mountains:
The Mountaineer Fitness Plan starts with training both the Mind & Body. It’s a physically grueling task to trek a mountain, but the mindset wins it all in the end and the body will come to the rescue. Persistence consists of 50% you Mind & 50% your Body.
We at Discovery Hike believe that with our Mantra of SSS, you get in the right shape of mind and body before you come to trek with us. Whether you are a Beginner or a Pro. An adult or a teenager you follow this regiment for 30 days prior to your Trek, it will provide you the desired results.
What is the SSS, you ask? It is:
Stamina – You will need to particularly enhance your current stamina to a fiercer one to undertake any Trek. You will need spare 30 – 45 Daily for this activity and increase it based on the Trek.
You will need to start with walking 4 km & more gradually. Effectively your goal will be to walk for 4+km a day.
Once you have successfully completed walking, turn this into running/jogging for the same distance. Effectively your goal will be to run 4+ km a day
Strength – Working on Stamina is just restricted to your running. Strength is working on various parts of your body to compliment your Stamina. Upper Back, Lower Back, Core, Legs, Arms & more.
Upper Body – You will need to do Push-ups after you have done with your running exercise. You will need to make it 5 – 10 push-ups a day. Repeat the same in sets of 3 daily. Effectively your goal will be to reach 15 – 30 push-ups daily.
Lower Back – Perform a Plank starting with 30 seconds a Day. Add 10 – 15 seconds more daily to improve the strength you add to you core. Effectively your goal will be to perform a Plank for 3 – 5 minutes.
Arms – You can do lights lifts in the Gym. If not the gym, you can use a heavy book or object & move it towards your shoulder without losing form & repeat the same for both arms for about 30 times in sets of 3. Effectively your goal will be to perform 100 lifts in each arm.
Legs – You will have to start with squats of 5 – 10 in sets of 3. Alternatively, you can also do Wall sits-up of 5 – 10 in sets of 3. Effectively your goal will be to perform 15 – 30 squats/sit-ups.
Core – You will need start with crunches of 5 – 10 in sets of 3 and keep adding more towards by the day. This will build not just the core but your Lower back & Stamina too. Effectively your goal will be to reach 30 – 50 squats in a day.
Stretch – Probably the most neglected but the most crucial part of the exercise Stretching. This will enable all your muscles to stay intact & be activated rather than cramping. It will improve your performance in all activities you undertake. decrease your risk of injuries, help in your joints movements & enable your muscles to work at their best.
Mental Health – The other 50% of your Training comes from Mental Wellness. This will surely help you when you are faced against the harness of nature to give you the strength required to overcome obstacles of any kind. The best mind that can achieve this is a calm mind. We recommend that you partake in Yoga for some Mental Rest & Relaxation.
Take slow, deep breaths. Or try other breathing exercises for relaxation
Soak in a warm bath
Listen to soothing music
Practice mindful meditation
Sleep early and Rise Early
Hope the above suggestions proved to be useless. These are merely guidelines to be in the right shape of Mental & Physical state. If you are already following a regiment that is suitable to your body, we suggest that you continue. This is for Beginners and Start-up kit for those who are about to undertake the Trek with us.
BMI for different trek grade conditions are different. If anyone above the cutoff will be considered as overweight and not be allowed to trek with us.
BMI cut off for high altitude trek
|1.||BMI For easy trek||Not above 29|
|2.||BMI for moderate trek||Not above 28|
|3.||BMI for difficult trek||Not above 27|
BP CUT OFF
BP cut off is different for different altitude. If BP is above our cutoff the trekker need to Decent down as soon as possible to the core base. Higher reading is dangerous.
Bp cut off for high altitude trek
|1.||Systolic reading||Not more than 160|
|2.||Diastolic reading||Not more than 100|
We shall see you soon
– Discovery Hike Team