Hiking in the andes to Machupicchu vary in difficulty and length, but all require a basic level of fitness.

In general you will be trekking anywhere between 10-16km a day, for up to 5 days on the longer routes ( Choquequirao / Salkantay / Ausangate / Vilcabamba / Ancascocha). On the Treks you will average 12km (7 miles) a day, and will need the endurance to trek over 4,000m passes where the altitude makes the going tough, and any hikes are very tough going up to the summit because the oxigen is going to be less..

In this training in order to get to Machu Picchu article I outline the four things you can do to be perfectly prepared for your trek.

Gym Training

Aerobic training, or cardiovascular training, refers to activities that use oxygen to adequately meet the demands of exercise through aerobic metabolism, and should be the focus of your training programme for your hike to Machu Picchu, the types of aerobic exercises include light-to-moderate intensity activities like long-distance running, swimming, cycling and brisk long-distance walking.

These activities help build your cardiovascular system, which is key for treks to Machu Picchu, as a strong cardiovascular system is much better at processing oxygen.

High-intensity training uses anaerobic metabolism (without oxygen) to supplement the energy demands on the aerobic system, and only puts strain on the cardiovascular system. In terms of an aerobic training programme we recommend keeping it simple. If you are relatively unfit we suggest starting a training regime 3-6 months before your trek where you focus on one or two cardiovascular exercises like running or swimming.

The intensity of your work out should be light-to-moderate, but the duration should be relatively prolonged. For example, if you choose to focus on jogging, then you should aim to run 3-4 times a week, covering 5km-10km at a time. Intensity should be consistent so that you feel like you have had a proper workout, but you should not be completely out of breath.

If you find you are out of breath you are pushing yourself too hard, reduce distance and intensity until you get to a comfortable pace and slowly build up your endurance.

Leg and Upper Body Training

Along with aerobic exercises it is important to do strength training for your legs and upper body. In terms of legs I suggest you focus on four exercises:

• Lunges
• Lightweight squats
• Lying leg curls
• Step aerobics – this is particularly helpful for the Inca Trail that consists over 1,000s of steps!

With regards to your upper body, you should focus on strengthening your core (stomach and back muscles) and your shoulders, you are not trying to get ripped muscle, but instead build strength. This is important as you will be carrying a pack throughout the trek, so you will need the upper body strength in order to carry your gears.

Here are a few light to mid weight exercises to focus on:

• Sit-ups
• Kettle-bell rows and swings
• Shoulder presses
• Back and shoulder flies

Practice Hiking

Hiking is a unique activity that is difficult to train for properly if you don’t do any practice hikes. A long walk along a beach or a river path, is very different to high altitude or to hike over the mountains that traverses big passes and rocky terrain that constantly undulates.

I recommend doing at least two long-distance (10km) mountain hikes in your home country before you undertake your hike to  Machu Picchu, on these hikes you will want to find terrain that is rocky and undulates. You will also want to carry a light pack.                              If you are planning to do an unsupported trek I recommend you do a number of backcountry camping excursions, carrying all your gear, including tent, sleeping bag and food, this will give you a good sense of what to expect in Peru as well as help in breaking in your hiking boots.

The latter point is very important. Do not arrive in Cusco with brand new boots. You will undoubtedly get sore feet, blisters and potentially lost nails.

Mental Preparation

Training for  your hike to Machu Picchu is as much about your physical endurance as it is about your mental stamina.

There will be points where the trek is particularly tough, usually on the trails up to high passes. Despite tired legs and sore bodies you will need to be able to dig deep to push yourself up and over passes, make sure you have a good attitude before coming to Cusco. Prepare yourself mentally for a proper challenge.

If you have never pushed your body hard before, try do an organised fun run (half marathon) or competitive triathlon in your home country before you arrive. This will give you a sense of pushing your body really hard in an activity that has a definite end. Do any hike to Machu Picchu are not extremely tough, and in fact most people of various ages and fitness levels can complete them, but if you are someone who is concerned about your ability to complete your hike then working on your mental stamina, whilst improving your physical endurance, will make all the difference.