Fitness for Nepal trekking
Fitness is only gained by hard graft and actually pushing your body beyond. To enjoy your trekking in Nepal its best get yourself in good physical shape for the activity to undertake walking up and down of the gorge. Normally not technical something most people do every day while in exploring Nepal. Surely, you can turn up to 5000m nomad land with nothing but if you have a song in your heart and dreams. People used to train several months before they start the trek. Explore Manaslu team is here to help you understand and guide you how to achieve optimum fitness for Nepal trekking? If you are physically fit than how long you can continue? But you’re going to be in for a bit of a shock. Even if you are hikers and have a good level of fitness, do you will still need to train for this type of long-distance walking at higher altitudes? We know that you will enjoy this challenge far. We need to build a strong foundation of fitness to pass for Altitude Mountains.
You have to focus on dedication during week/months with a personalized training schedule as we know that none of the trekkers is an Iron Man to been Everest base camp/ Manaslu circuit Pass/ Kanchenjunga Basecamp/ Makalu base camp/ Round Dhaulagiri and Upper Dolpo trek. You need to have enough acclimatization day and the respiratory system should be fit, far from it need a dream. Stamina and endurance are key factors to work on within your fitness training. Trekking is available to anyone here in Nepal you just have to be sensible and train for it.
1) Start to Walk
This may seem like an obviously easy one, but you’d be surprised how many people don’t do it every day. This kind of fitness is only achieved by starting well in advance of your trip, ideally 3-4 months out – thus let yourself plenty of time of time to prepare. Do long walks. Keep start by small and building up slowly to the actual length you’ll be trekking on the trip. At the beginning, leave a day in between each walk. But as you improve, try to do back-to-back sessions each day – it’ll help you improve for the relentless nature of a ten-day trek, where you won’t have the luxury of rest days. Our recommendation is to be able to walk 4-6 hours comfortably before you leave.
Cycling is another effective way to increase your aerobic capabilities and to shed down extra pounds quickly. Soccer, football, squash, and swimming are all great, but cycling will help build your leg muscles faster. If you can do an outdoor cycling, nothing compares to it which helps you to improve your physical stamina. Using a static cycle in home/gym, initially, cover a distance of 5 Km in 20 min with easy to moderate resistance available with the equipment. If you are a regular mountain or road bike riding 2 times a week for up to 4-5hrs or train for and enjoy other similar sporting activities, then just keep up the good work!
3. Mix up the terrain
Nepal offers mainly up and down you won’t be hiking on level tracks or asphalt, so it doesn’t make sense to train on the uniform, flat surfaces. Try and mimic the conditions of your trek. If it’s Everest, Manaslu or Kanchenjunga we will walk for steep, rocky terrain or loose shale. It’s all about preparing your feet, ankles, and knees for the kind of stress they’ll experience on the trip. If you don’t have time to go mountain than start stair climbing is also a good one for building up calves and quads. If your building has a lift than try skipping it every day and take the stairs instead.
4) Strength and Endurance Training:
Aim on building strength in your back, shoulders, arms, and abdominal muscles. Your leg muscles will get stronger through the aerobic training. At home, you can do push-ups and sit-ups (abdominal crunches). Do three sets each with a repetition of 10-15. Pull-up or Chin-ups is difficult to start with. If you are able to do then do 3 sets with 5-10 repetitions, Otherwise take someone’s help and do assist pull-ups of 3 sets with 8 to 12 repetitions. Free squats of 3 sets of 10-15 repetitions. Avoid this if you have/had knee injuries.
5) Walk with backpack
On most of our Nepal trekking, you won’t be carrying your main pack. Don’t compare your Alps geographical condition with Nepal that you can carry your day pack but surely you’re going to be carrying a small with essentials like rain gear, camera, snacks, and water. So when you’re training, make it challenging: bring your backpack along with you, it’ll make the eventual trek feel like a walk in the park. And the plus point will be you could hire a porter to help carry your kit! Which definitely help you to make easy traveling in Nepal if you not going to hire Porters then remember that you have to carry all need in one 35-40 lit rucksack for the week. Don’t underestimate the weight you’re looking at around 12-15 kilos, so quite a difference from a light daypack and day hiking experience.
While trekking in Nepal then is main important your feet at your peril. They’re the most crucial body part on your trek and it doesn’t take much to look after them. First, while doing your daily activities you most keep your footwear and do continue. Buy the good-quality set of hiking boots, preferably with good water resistance and plenty of support and ventilation inside. Wear them in the months leading up to the trek. Take them on every training run. It’ll help wear them in and avoid blisters. Next, socks. Buy some trekking socks that (usually a nylon/wool blend) that will keep out the moisture.
7) prefer cardiovascular fitness
if you are planning to visit Nepal the key aspect you need to have is good cardiovascular or cardiorespiratory fitness. Cardiovascular fitness boosts your ability of the heart and lungs to supply oxygen-rich blood to the working muscles during sustained physical activity. By aerobic and anaerobic capacity increases, general metabolism rises, muscle metabolism is enhanced and your muscles become more able to adapt readily to varying demands. It facilitates how a person delivers oxygen to their working muscles according to the need to train or participate in activities that will build up the energy stores needed for their trip.
Physical require for old people.
The old and adage people carefully designed itinerary give extra days and prepare for short hikes every day for any Trekking/Hiking, especially on the Himalayas. As we gain higher altitude in a trek, the air becomes thinner. To cope up the situation of less level of Oxygen, we need to build Aerobic fitness. So if you prepare for rapidly than problem arouses. Above two get coupled on any high altitude Himalayan trek and it is a must that we spend time and effort to address these.
More the time we spend on physical training better is the result. However this a basic guideline to improve spending at least 8 weeks (2 months).
2) Stretching: Once you complete the walk, do some usual regular stretching exercises/free hands including shoulder, neck, arms, waist, and legs. Always do the stretching after your body is warmed up during the day. Cold stretching is ineffective and may develop injuries.10 to 15 minutes.
Keep continuing to complete the initial 3 weeks then you can start building up on it. You can start either of the following:
Do the experienced trekker also needs physical fitness?
We must have the physical fitness level to deal with all of this. Once when we have experienced on the ground of reality, we understand and develop our awareness according to the sense of it. For experienced trekkers may be a mountain guide has the only advantage of knowing or expecting things which are not common. They have the purely great idea with the mental preparation before a trek. They start exhaust body as this is qualitative in nature and hence it is unjust indeed to expect from the first timers.