For many of adventure enthusiasts, trekking in Nepal is a dream because of the beautiful mountain views, cultural experience and trails that are physically demanding. On the beautiful terrain of Nepal where you will be training, you will also find that proper training is required.
Trekking in Nepal involves many varied trekking routes and the best way to approach it is understanding how to prepare for different trails so as to make your trekking experience better.
Endurance, strength, flexibility and mental resilience are all things you will need if trekking at high altitudes. If trekkers don’t prepare for their trek, they will become fatigued, become strained, and may get altitude sickness. Structured training plan helps you to improve your trekking performance and enjoy the whole Himalayan adventure to the fullest.
Understanding Trekking Difficulties
There are trekking routes for everyone’s level in Nepal from easy to very challenging. The Ghorepani Poon Hill, Langtang Valley trek and Mardi Himal trek are some easier treks, suitable for beginners. On these treks you typically climb to 4,500 meters, a focus is needed, but these are not high intensity treks with very easy paced daily treks of 4 to 6 hours.
A moderate trek, for example Annapurna Base Camp trek and Gokyo lakes trek require higher elevations and longer duration. These require better stamina and endurance. However, the demanding trek to Everest Base Camp and the Manaslu Circuit trek have you climb over 5,000 meters and require very good fitness levels. Preparing is essential on these trails – they are a day or a couple of days of imposing ascents and descents.
Cardiovascular Training for Endurance
Hiking long distances at altitude is one of the biggest challenges in trekking. Since the thinner air becomes an overlying issue, your body works harder to match oxygen levels. So, cardiovascular training improve stamina so trekkers can go trekking for hours without getting too tired.
Endurance can be built through running, cycling, swimming, walking and many other exercises. To get the best condition like this, try to train on uneven terrain if you can. Stair climbing is another activity exercise that increases lung capacity and strengthens the legs. Include steady state cardio and high intensity interval training (HIIT) in your training regimen in an attempt to get more stamina.
Strength Training for Stability
To trek, it’s also important to build strength to the legs and core that endure long hours’ trekking on rough terrain. For leg muscles, the exercises that work include squats, lunges or step-ups and so improving your ability to handle steep inclines.
Maintaining balance and stability, especially when carrying backpack, needs strong core. Carefully strengthening your core, planks, Russian twists, and leg raises can cut on your back (or any other) pain. Also, upper body exercises such as push ups and shoulder presses will help improve posture and will aid in carrying a loaded backpack easier.
Training for High-Altitude Treks
Manaslu Circuit Trek is one of the treks that take you above 5,000 meters and the oxygen level is very less. Both acclimatization and training to higher oxygen deprivation are important in combating altitude sickness. Another highly popular trek is the Everest Base Camp Trek, a demanding trek that goes to high altitudes and requires proper endurance level.
The best way to adapt is hiking at higher elevations before your trek whenever possible. Interval training can be used to prepare if you don’t have mountains for training. Deep breathing exercises also helps develop lung capacity. Altitude masks are used to simulate the high altitude by some people, but these don’t exactly have the real trekking experiences.
Hiking with a Loaded Backpack
Walking with a weighted backpack is one of the best ways to train for trekking. Use light load and increase the load gradually to the amount you will be carrying on your trek. It pays off conditioning the body to the extra strain and for endurance. Long hiking with a backpack help strengthen your back, legs and shoulders, which relieve discomfort while hiking.
Flexibility and Mobility Training
However, there is a constant movement across the uneven terrain while trekking, which makes flexibility and mobility very important. Stretching before and after workouts prevents stiffness and the resultant injuries. As yoga is the best exercise to improve flexibility, to strengthen muscular, and to improve control in breathing we find yoga particularly beneficial for trekkers.
Before exercising focus on dynamic stretches, and after exercising on static. In general, focus is placed on the hamstrings, calves, hip flexors and low back. It will prevent soreness and will make your overall trekking experience much easier.
Mental Preparation for Long Treks
Nepal trekking is as much mental as physical challenge. It can be exhausting, being in the long walking hours, changing weather, and altitude. Visualization and the successful use of goal setting can help develop your mental resilience and stay motivated.
The unexpected weather in the high altitudes of Everest Base Camp Trek reaching 5,545 meters can exhaust you mentally as well as physically.
To avoid getting dizzy, divide the trek into smaller and manageable parts instead of thinking about the whole tour. That makes the experience a lesser one. The meditation or mindfulness can also help you stay calm and focused when you face the difficult portions of trek.
Nutrition and Hydration for Trekking
Preparing for trekking is only possible with a well balanced diet. Eat foods that contain complex carbohydrates and protein and healthy fats, things like beans, sweet potatoes, plantains or potatoes and fish and other healthy fats. Spinach, beans and lean meats that are rich in iron help to improve oxygen transport in the body.
But hydration is as essential to dehydration and high altitude sickness. Develop the habit of drinking not less than three liters of water in a day. Keep electrolytes on hand during trek to hydrate and to get energy.
Everest Base Camp Helicopter Tour
Fitness is still important for those who choose an Everest Base Camp Helicopter Tour. Trekking is minimal, but high altitudes are exposed that can be physically exhausting. Walking, cycling or jogging are light type of cardio exercise which enhances stamina and oxygen intake.
Breath techniques can also help to acclimatize your body to thin air. Deep breathing before your trip will help you stay comfortable at high altitudes. Dehydration can make altitude effects worse, and more important, you need to stay hydrated.
While this is not a long trekking tour, you need to be fit enough to move around easily at high altitudes without feeling discomfort, and do so to enjoy the amazing view. Proper layered clothes and being relaxed in the flight help relieve discomfort due to the altitude.