Physic Preparation For Mount Rinjani Trekking

Physical preparation is an important part of every Mount trek. It is the process of training your body before engaging in a physical activity. Training your body before  you take part in activities that require physical strength can improve your stamina, and overall fitness, helping you enjoy the activity safely and comfortably.

Why physic preparation become important?

Rinjani is the second highest volcano in Indonesia. Standing majistically at 3.726 meters above sea level make it one of the most challenging hikes in the country. The final climb to the summit also knows as Letter E section had steep trails, loose volcanic sand, and long trekking hours. That’s why physic preparation become most of important part be fore you start the adventure to reaching  the highest point on Lombok island.

When the training should begin?

Physical training should begin at least one month before the trek, the longer preparation the better. Physical training can improve the strength of the main muscles during the trekking. Your body will carry backpack or another trekking equipment so the muscles work harder to support the load. In addition, this training helps increase the endurance of both upper body and lower body. Finally it also supports body balance when facing challenging terrain.

Step Of physic Preparation

1. Cardiovascular

This kind of exercise will help reduce breathing difficulties when you face a hard trek during the trek. It’s also allowing you to maintain a more regular and controlled breathing pattern. You can train the cardiovascular and breathing system by brisk walking and jogging for 20-30 minutes. This helps improve heart and lung endurance.

1. Running

Running is one of the most useful exercises to train the lower body, especially the legs and their joints. The muscle groups that can be strengthened by running include the glutes, quadriceps, hip flexors, hamstrings, calves, and core muscles. The best time to do running is in the morning while running against the direction of traffic; it’s allowing you to enjoy approaching transportation and other vehicles more clearly for safety reasons. You can make the schedule of running program 3-4 times per week with a minimum distance of 5 kilometers; it’s also important to take a rest day. Do not push the body too hard.

1. Bodyweight training

Bodyweight training is a combination of upper body, lower body, cardio, and core muscle exercises. During a mountain trek, the body also must support the weight of backpack equipment, so bodyweight training has an important part. The recommended time to do the bodyweight training is in the afternoon with several styles of exercise, such as

• Burpees (15 repetitions)

• Squats (30 repetitions)

• Lunges (30 repetitions)

• Push-up (15 repetitions)

• Sit up (30 repetitions)

• Plank (45 Seconds)

You can do these exercises 1-2 times per week. Repeat the whole circuit 4-5 times during each training session.

We hope this information is helpful. Good luck, and see you at the top of Rinjani!