TODAY recently published a few
tips for all hikers who want to prepare for the Inca Trail to Machu Picchu in
Peru . In the article " How to train to hike the Inca Trail " a
5-step training program for the mental and physical preparation for the hike is
proposed to Peru vacationers. We have now translated the article into German
and provided a few comments of our own.
The almost 50 km long Inca Trail , which leads to the Inca
city of Machu Picchu on a 4-day hike through the Peruvian Andes , is
particularly popular because of its spectacular views of the country and the
interesting Inca ruins along the way. The Incas already use this path to deliver
messages and cross the country. Since the hike leads to altitudes above 4000 m
and is otherwise very demanding, hikers should be in excellent physical shape.
The hike is easier if a 5-stage training program is completed in advance of the
Peru trip.
Level 1 Inca Trail preparation
TODAY recommends endurance
training. If you are not already training your endurance regularly, start it as
early as possible before the Inca Trail. All sports are good that accelerate
your heartbeat over a long period of time - e.g. jogging, step aerobics or
swimming. It would be perfect, of course, that you would do your training 4 to
5 days a week. The longer in advance and the more often you train for the hike
to Machu Picchu , the better and more efficiently your heart and lungs will
work.
Level 2 Inca Trail preparation
In addition to endurance
training, strength training is particularly recommended. Of course, you mainly
need leg muscles, but you shouldn't neglect your core muscles either. Since the
Inca Trail is often very uneven, you should be able to compensate for all
impossibilities with the body. The best is strength training, which trains all
muscle groups in the body. TODAY recommends the " Body Results regime for
hiking, trekking and backpacking ".
Level 3 Inca Trail preparation
Practice walking with a daypack
in advance of the hike to Machu Picchu
. You will be accompanied on the Inca Trail by porters who carry the camping
equipment. But you have to carry your daypack yourself. So look for a mountain
near you (a mountain for downhill skiing should be perfect) and hike it with a
fully packed daypack. Don't forget to bring your hiking shoes in before your
Peru tour . Nothing is worse than a day hike with blisters on your feet!
Level 4 Inca Trail preparation
In preparation for the short Inca Trail to Machu Picchu,
go on multi-day hikes, where you also spend the night in a tent. This is how
you get to know the feeling of being "cut off from civilization" for
2 or more days. There are no computers, cell phones or television on the Inca
Trail during days 2 and 3 of the hike. You will hike the whole day and only
have your tent as a retreat in the evening.
If you have hiked under similar
conditions before, the Inca Trail is not a big shock for your psyche and your
body.
Level 5 Inca Trail preparation
Get used to the unusual altitude
on site in Peru. During the Inca Trail you hike in the Peruvian Andes at
altitudes between 2500 m and over 4000 m. Of course, the air is much thinner
here and breathing is initially difficult.
So you should be at least 3 days
in Cusco (approx. 3350 m) or in the Sacred Valley before the Inca Trail and
slowly acclimatize. Maybe your program already includes smaller day hikes in
the Sacred Valley. Be sure to run a bit and see how your body responds to
altitude.
So these are the 5 tips from Andean
Path Travel. We advise our customers who want to do the Inca Trail or a
comparable hike in the Peruvian Andes, to travel via Arequipa. Arequipa is
"only" at 2350 m and is therefore a good place to stay (for about 2
days) for slow acclimatization.
Read also: Inca
Trail in Peru: Tips & Interesting Facts
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