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Health and Fitness required for Yuksam Goechala Trek

A lot of people tend to assume that doing Yuksam Goechala Trek or any other high altitude Himalayan Treks requires super fitness, athletic body, and experience. However, this is not exactly the case. One does not need to be a super fit, athlete, or experienced to do high altitude treks. Relative fitness with proper preparation is quite enough to undertake this trek.

If someone is super Fit, has an athletic body, and has good trekking experience then it is an added advantage on his part. However even a beginner or amateur can do Yuksam Goechala Trek and other high-altitude treks with proper training and expert counseling in advance.

Yuksam Goechala Trek is absolutely doable for anyone who has relatively good physical fitness with 6 to 8 hrs walking ability on Himalayan terrain, good health condition, adventure enthusiasm, and proper trekking gears.

How to get fit for Yuksam Goechala Trek:
Goechala Kasturi Trek is graded as Difficult to Strenuous Trek route. On most days, you trek for 15 to 20 km in 6 to 8 hrs at high altitudes. Doing this with a backpack and to enjoy the Trek you require good physical condition.

The best way to prepare for the Yuksam Goechala Trek is by doing Cardio Vascular Endurance, Strength, and Flexibility Exercises. To cover a long distance with a steep ascent one requires good endurance and stamina.

Jogging, Running, Swimming, Cycling, and Stair climbing are the best exercises you can do to increase your Endurance and stamina.

Jogging 5 km in 35 minutes and 10 km in less than an hour is a good start. This needs to be done at least 4 times a week. It’s recommended to gradually increase the pace and cover the distance in less time. Cycling for 2 to 4 hrs a day for at least 4 days a week is a good exercise. Swimming 1 to 2 hrs a day. Stair climbing for 1 to 2 hrs with a  4 to 8 kg weighted backpack is recommended. Skipping 100 to 500 times with a gradual increase each week.

Strength Training:
Your legs strength is most in order to undertake such a long number of day’s trek. Your core muscles need to be strong. Squats are the most suitable exercise to strengthen your legs muscles. 3 to 4 sets of squats with 15 to 20 squats in each set is recommended.

Flexibility:
Flexibility is very important to undertake such long high-altitude treks. Stretching your hamstrings, hips, arms, necks, lower back, and other muscles is very important to stay fit and in good shape. Yoga, aerobics, and other stretching exercises are highly recommended.

Mental Fitness:
Undertaking high-altitude treks like Yuksam Goechala Trek not only requires good physical fitness but also a sound and prepared mentality. You have to be mentally prepared to undertake high-altitude treks with proper information and preparation. You can overcome difficult terrain, extreme cold, bad weather condition, and other issues which might come up in the mountain if you are mentally prepared to face it.

Trekking in the Yuksam Goechala route and other high-altitude regions involves unpredictable weather conditions, Accidental risk, Altitude sickness, and unforeseen issues, so mental preparedness in overcoming such situations is vital. 

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