Fitness Guide to Trekking on Mount Rinjani Indonesia

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RINJANI FITNESS GUIDE
The Rinjani Fitness Guide is a program designed
for alpine fitness and multi-day hiking
expeditions. It comprises a series of exercises
designed by personal trainer and fitness guru,
Hakan Akkus. Accompanying videos can be found on
our YouTube channel. rinjanidawnadventures.com
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Introduction
Mount Rinjani is not a technically difficult
mountain to climb, but it is challenging! It
involves prolonged ascents over difficult
terrain. People of all ages and fitness levels
have successfully reached the summit with
Rinjani Dawn Adventures we pride ourselves on
having the best guides, equipment, and food to
support you in this goal. A good fitness base
will make the experience easier and more
enjoyable, minimizing the likelihood of injury
and reducing muscle soreness at the end. We
developed this training guide with personal
trainer and Melbourne-based fitness guru, Hakan
Akkus. Its been written with our trekking
packages specifically in mind but is applicable
to most multi-day mountain treks. We hope you
enjoy it, and that it inspires you to get in
shape before your trek!
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Resistance training
When we are preparing for a hike, its common to
think the only exercise you need to do is
walking. From a cardiovascular point of view
this is can work, but there are also many
valuable benefits that resistance training
produce. A meta-analysis from the International
Journal of Sports Physiology and Performance
found that athletes that did a resistance
training program improved endurance, power and
strength. Additionally, strengthening the tissue
involved in hiking reduces the chance of getting
injuries. Below are a list of exercises we
recommend for strengthening your body for the Mt
Rinjani Climb. Resistance training can be done 2
-3 times per week. Additional loads are
recommended. You can use a weighted pack,
dumbbells or kettlebells. Progressively load the
exercises (dont add weight to quickly as you
may risk injuring yourself). Pick about six
exercises per session two leg, two upper body
and two core. You can increase the number of
exercises and move to advanced progressions as
you improve..
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Leg Training
One of the most important parts of the body you
need to condition for any multi-day hike are the
legs. Having strong legs can help to prevent
injuries, improve endurance, make steep terrain
easy, and increase stability (rolling your ankle
is the last thing you want to happen mid hike!).
Here we have put together some essential
exercises to get your legs ready for the big walk.
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Single Leg Glute Bridge (2-3 sets of 10-15 reps)
Strong glutes can help to prevent injuries at the
lower back, hip and knee. They will also help
you to get up the steeper portions of the walk.
Because we spend most of our days sitting down,
our glutes tend to become weak. This exercise is
great for waking up the glutes for the movements
that follow. Start Lying on you back with knees
bent to 90 degrees. Pull one leg into your
chest. Maintain this position throughout the
exercise, this will help to prevent you from
using your lower back. Now, drive the down leg
into the ground and raise your hips up. Squeeze
the glute in the top position. Slowly return to
the start and repeat for 2-3 sets of 10 to 15
reps.
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Squats (2-3 sets of 10-30 reps)
The squat is a great general conditioning
exercise for the legs and an important movement
we should all be able to do well. Start with
your feet about shoulder-width apart. Your weight
should be distributed more toward the anklet.
Start by driving your butt back behind you, and
let your upper body tilt forward keeping your
straight back. Bend your knees and try to squat
as low as you can while maintaining a neutral
back position. Drive up through your feet back to
the standing position. Squeeze your glutes at
the top. Repeat for 2-3 sets of 10 to 30 reps.
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Explore Lombok with Rinjani Dawn Adventures
Trek to hidden waterfalls, climb Mt. Rinjani, and
sleep under the bright stars of the Milky Way.
RDA has everything you need for the ultimate
Lombok adventure. Mount Rinjani Located on the
island of Lombok, Rinjani Mountain is one of
Indonesias highest mountains. Mt Rinjani is
also an active volcano and the site of one of the
largest eruptions in the last 10,000 years. This
page is devoted to Mount Rinjani information and
facts.
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Contact us
Website www.rinjanidawnadventures.com Phone 62
823-4101-1044 Email rinjanidawnadventures_at_gmail.c
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