Yes, trekking is one of the most fascinating and fulfilling journeys that anyone can probably experience. The blend of cultural experience, natural exploration, challenges, view, and sense of accomplishment sums up a perfect journey. No wonder, it is one of the fastest-growing outdoor adventures in the world.
As there are varieties of difficulty levels to choose from and you will also be able to decide on the duration of specific exploration, trekking has now become an ideal vacation activity. Nepal, which is one of the most exciting trekking destinations across the world provides unparalleled experience for the trekkers if you are looking for the most remarkable explorations.
Although if you are planning to do some short-day hikes around or at the outskirts of the Kathmandu Valley, you may not need to emphasize that much on the physical training part for the trek. However, if your journey navigates the remote part of the Himalayas and spans for weeks, then, you will seriously need to consider the fitness factors.
Fitness Requirement for Trekking in Nepal
If you do some research on what kind of fitness you will require to trek in Nepal, you will often come across the answer such as basic fitness will be sufficient. However, there is more to that than just the surface quotation. The thing is basic fitness also needs to be accompanied by good health.
Even basic fitness is considered sufficient as the training recommendation is suggested to be around 3 to 8 weeks long. By that time, if a person is dedicated, he/she will develop a good physicality that will make the remote treks a comfortable experience.
However, if you are not that in good shape and not that physically active as well, you will have to put in some extra effort to be in good physical condition for the high-altitude treks. Remember there is a drastic difference between walking at lower altitudes and higher altitudes.
Due to low oxygen saturation levels in higher regions, even simple tasks become more tiring and draining. So, even if it is just walking, you will feel like you are burning your energy much faster. In case anyone is saying that you can just wing it, that person is either in top shape or a blatant liar.
There is no shortcut for making your Himalayan exploration comfortable, you should put in enough effort so that you will be able to actually enjoy the journey instead of just dragging yourself from point to point.
What Kind of Training You Should Do?
Well for the fitness training for trekkers, there are actually two major aspects that can be worked on. Putting efforts into these aspects will ensure that you are properly prepared for the demanding trails of the Himalayas.
Strength and Endurance Training
Working on your strength and endurance level is very important while doing long and high-altitude treks in Nepal. During your trek, you will have to walk on the even route and steep sections in large numbers as you will gradually climb along the route to reach the higher altitudes.
In order to overcome the physically challenging trail, your strength and endurance level should be on a good level. Continuous walking for multiple hours that too carrying your backpack may feel easier at the lower altitudes, however, after ascending to the higher regions, it will feel much for difficult.
So, don’t skip the strength and endurance training and emphasize your weak points so you will be ready overall. Some of the most prominent strength and endurance training exercises that you can include in your training are:
- Push up
- Pull Up
- Deadlift
- Squat
- LungeÂ
- Bicep curl
- Pull upÂ
- Hollow hold
- Hammer curl
- Tricep dips
- Overhead press
- Front raise
- Leg press
- Leg curl
- Box jump
- Step up
Core Strength Training
This aspect may not seem that significant as you will be focused on developing your strength and endurance level. But, you shouldn’t overlook as it is very helpful for traversing across uneven and diverse trails.
During your trek in the Himalayas, you will have to follow the path across narrow ridges, stones and rocks, boulders, landslide-prone areas, and even the ice and snow sections of the glaciers. So, finding balance and having a firm footing is very important on such a surface so you don’t tip over.
That’s why the core strength exercises should also be an important part of your training and you will find it very helpful during your actual exploration. Here are some of the recommended exercises for developing your core strength:
- Crunch
- Plank
- V sit
- Glute bridge
- Hollow rock
- Bear hold
- Leg raise
- High plank
- Butterfly sit-up
- Mountain climber
- Sit up
- Russian twist
Cardiovascular and Stamina Training
In this fitness training for trekkers thread, let’s move on to another important training that will make your Himalayan journey comfortable. Without any doubt, having a good level of stamina is a good factor that will determine how much you will be able to keep your pace during the strength.
The overall strength and endurance aspects are important, they are more like tests of how much you can handle with your overall strength level. As for stamina, it will determine, how long can you keep up with the physical demands without getting tired.
So, you can take them as different sides of the same coin that will be very helpful to make your Himalayan odyssey a remarkable experience. The stamina and cardiovascular exercises also improve your body’s overall oxygen handling and delivery capabilities.
That’s why if you properly focus on these exercises, you will find it much easier to keep up with the multiple hours of trekking and also much easier to acclimatize. It means that you will not have to deal with any kind of hassles that are related to altitude sickness. Here are some of the most effective cardiovascular and stamina training exercises:
- Jogging
- Dancing
- Swimming
- Kickboxing
- Jumping rope
- Hiking
- Boat rowing
- Jumping jack
- High knees
- Lateral shuffle
Is It Enough?
Well, by physical and fitness training for trekkers standards, this much physical training will be sufficient. If you are looking for a more extensive plan, you can consult with a professional, veteran trekker or the guide handling your package to design the most suitable training for you.
However, there is more to the Himalayan explorations than just the physically demanding aspects. As treks in Nepal take you to significant altitudes and are long, you will also need to be prepared mentally for the overall experience.
The remoteness factors, physically exhausting parts, challenges, and discomforts can be demotivating factors if you are not familiar with the trekking region. So, you will need to understand what kind of things you can expect during your trek and prepare yourself for it.
Similarly, during long journeys, things may not always go as planned. So, even under pressure and during unforeseen events, it is important to stay calm and composed and properly follow through with the procedures. So, here are some helpful mental preparation factors for your trekking journey that you can stick to during your journey:
- Set realistic goals and don’t put too much pressure on yourself
- Research properly about the region and follow up with appropriate plans
- Visualize your success and break the goals into different smaller parts
- Stay present in the situation and practice mindfulness
- Build mental resilience so you can stay calmÂ
- Connect with the team and form a reliable network
- Stay positive and keep positive people around you
- Know your limits and maintain a routine
Creating an Effective Training Program
After understanding the required fitness training for trekkers and other aspects of the Himalayan journey, you will also need to formulate an effective training program and schedule for a fruitful result. Training for the trek doesn’t mean that you will have to go through a rigorous cycle to get that top shape.
Getting your top shape isn’t a requirement for Himalayan trekking adventures in Nepal. It’s more about how capable you are to handle the different physically demanding aspects of the route. So, your focus shouldn’t be on how to get your best shape, although it is certainly rewarding, you should be more emphasized on enhancing your abilities to ensure a comfortable experience.
For this, contingency is the only key and there are no shortcuts. You will not have to put in a lot of hours during each day to make an efficient training program. It should be more focused on sticking with the schedule even if it is a couple of hours from your daily schedule.
Like how eating a big portion once and starving yourself for the remaining part of the day doesn’t work, you should think that you will cover a big part of training in a day and it is alright to skip for a couple of days.
Follow a strict schedule for training and mix up the exercises giving yourself enough time to rest as well. You can schedule the part you want to work on for different days and set an alternative rest period so you don’t stress your muscles.
