How to Train for hiking the Rainbow Mountain. Start training in advance!

Traveling, like love, expresses the attempt to turn dream into reality… (Alain Botton)

Would you like to visit Vinicunca, the wonderful Rainbow Mountain? If so, you are not the only one. This incredible mountain is included on the list of the 100 places to visit before you die.

If you are in the group of people who want to have a surreal mountain or you are about to come to Cusco and wonder if you can deal with the Rainbow Mountain hike, you must read this post.

Vinicunca is located in the district of Pitumarca, in the province of Canchis in Cusco, near the Ausangate snow-capped Mountain (sacred mountain). The Rainbow Mountain has become a very popular tourist attraction, visited by hundreds of adventurers daily.

Vinicunca Rainbow mountain is famous for its natural, multi-colored beauty. This rainbow-like appearance is created by the sediment of minerals throughout the area giving the mountain the turquoise, lavender, gold, and other colors.

Vinicunca, atractivo turístico más majestuoso presente en el camino hacia la el Apu Ausangate.

Although getting to Vinicunca isn’t difficult, you will face some challenges during the trek. The hike to the Rainbow Mountain includes some easy parts at the beginning, but as we keep climbing it will get more challenging. That is why Inkayni Peru Tours strongly recommends a little investment in your overall fitness before you go. It will pay big dividends in terms of what you can accomplish out on the trail

When should you start training to hike the Rainbow Mountain?

It is recommendable to start training 3 months in advance. This way you will be ready to any hike in Cusco.

This doesn’t mean you have to join the gym or punish yourself with a triathlon-level training regimen. There are a lot of common sense steps you can start right now to get yourself ready for the adventure of a lifetime.

Which are the best training exercises for hiking?

Hiking is fun but it’s tough to enjoy the scenery while gasping for air!

Training with these hiking exercises will ensure you’re fit to tackle any trail. While hiking is absolutely a mental escape, it is a labor-intensive activity that calls for muscular strength and cardiovascular endurance.

It is important to regularly incorporate workouts for hiking into your fitness regime. These specific exercises will tone and strengthen the muscles that you use while hiking on trail, leaving you with more speed, agility, and endurance so you can better enjoy the goodies that nature has to offer.

Physical training for the hike

Going for a walk:

You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise.

A daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

Maintain a healthy weight
Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
Strengthen your bones and muscles
Improve your mood
Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

Walking helps tone and strengthen the muscles

Jogging:

Jogging is a form of sustained running or trotting at a steady and slow pace. It is much slower than running but is faster than walking.

Some advantages of jogging:

Increases self confidence
Helps lose and maintain a healthy weight.
Builds strong bones
Strengthens muscles
Reduces stress and anxiety
Cures insomnia
Relieves stress
Develops new hobby
Increases stamina
Improves cardiovascular fitness

Mejora el sistema cardiovascular y respiratorio

Improves cardiovascular and respiratory system

Cycling:

Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment.

The health benefits of regular cycling include:

Increased cardiovascular fitness
Increased muscle strength and flexibility
Improved joint mobility
Decreased stress levels
Improved posture and coordination
Strengthened bones
Decreased body fat levels
Prevention or management of disease
Reduced anxiety and depression

Minimiza los niveles de estrés y mejora el estado de ánimo

Reduces stress levels and improves one’s mood

Focus on leg strength:

Leg strength is essential for an enjoyable experience. Your legs are doing the bulk of the work, after all.

Lunges, squats, and calf-raises are all good exercises you can do at home. Try slowly stepping on and off a step or exercise platform, gradually increasing the height as you progress.

Plank Exercises:

A plank is a simple, but effective core exercise that helps you build stability and strength throughout your entire body. The plank is achievable in a number of different methods, but the main goal of the plank exercise will have you with your body perpendicular to the ground, stomach facing down, elevating your torso off the ground with either your elbows or hands.

Benefits of planks:

Planks are one of the best core exercises
help get rid of back pain
Increases Muscle Definition
Along with your abdomen, a plank pose strengthens the muscles in your shoulders, chest, legs, and back.
Improve your metabolism
Improve your posture

How to get to Vinicunca?

There are two ways to get to Vinicunca, the wonderful Rainbow Mountain:

Going on your own. Or
Hiring the service of a Tour Operator. It is better to choose one that is licensed and has all permits required. Here you can check all licensed Tour Operators in Cusco.

On the other hand Inkayni Peru Tour offers you three options to visit the Rainbow Mountain:

Montaña de siete colores

What to bring to the Rainbow Mountain:

Original Passport
Hiking Boots
Waterproof jacket/rain poncho
Warm jacket
Beanie and gloves
Comfortable Trekking Pants
Sun hat
Sunscreen (SPF 35+)
Personal medication
Camera and film.

You can watch:

Inkayni Notes:

If you are in Cusco and decide to visit the Rainbow Mountain, you should acclimatize to the altitude first. This process normally takes 2 or 3 days.
During this process of acclimatization you can do get better familiarized with the culture and people Cusco.
We recommend carrying a small backpack to get to Vinicunca, the wonderful Rainbow Mountain.
You should take into account that the distance to get to the Rainbow Mountain is 3 km approx.
In case you find yourself struggling during the hike, you can rent a horse from any of the locals. It is accessible.