How to prepare for Trek in the Himalayas

19

Oct
2014

How to prepare for Trek in the Himalayas

Posted By : Jai Govind Meena/ 749 2

How to prepare for trek is first question which arises when you think of trek in himalayas  then you must prepare yourself well because most of the treks in Himalayas involved high altitude trekking. Strong physical fitness is must for a trek in the Himalayas. To prepare for the trek you need to work on three major areas and they are

1.    Cardiovascular Endurance (Aerobic Training)
2.    Strength Endurance (Strength Conditioning) and
3.    Trekking Specific Training

We suggest you to book your trek 2 months in advance so that it gives you ample amount of time to prepare for the trek.

Step 1: Building cardiovascular endurance

You can train yourself to run 4 kms in 30 minutes as per the schedule given below. Remember always start your training program with stretching and warm up exercises.

Follow this training schedule for trekking fitness required. Running or Jogging is best for Fitness endurance

Week 1: Start with 10 minute of brisk walk and then jog for 10 minutes and finally 10 minutes of easy walk.

Week 2: 5 minutes of brisk walk 15 minutes of jog 5 minutes of easy walk Week 3: 5 minutes of brisk walk 20 minutes of jog 5 minutes of easy walk Week 4: 5 minutes of brisk walk and jog for 30 min and cool down your body

Step 2: Building Strength Endurance

Do your strength exercises 2-3 times per week and you should see an evident improvement. Include exercises which improves quadriceps for descents; the hips for supporting pack weight over variable terrain; the shoulders, upper back, and trapezius for carrying backpack and the lower back and abdominals for transferring power from the legs into forward propulsion.

You can choose set of exercise with the help of a physical trainer of your local gym.

 Step 3: Trekking specific training

Include at least one activity per week in your trekking training program as per your convenience.

1. Hike Steep Hills

Hiking hills in your surrounding area will help in building your leg strength which is the key for your trek. Hiking steep hills also help in learning how to balance on uneven paths.

2. Practice with Loaded Backpack

During the trek in the Himalayas you will trek with your backpack and carrying essential items, so your backpack is an important tool for the trek. Look for Backpack with adjustable chest and waist straps so that you can adjust it according to your comfort and practicing with loaded backpack helps a lot.

3. Staying Hydrated

When you are high in the Himalayas the weather is cold and dry so you loose moisture with every breath you take in addition to sweating because of the trek. Running low on fluids diminishes your endurance, contributes to fatigue, and makes you more susceptible to getting altitude illness. So develop a habit of drinking lot of water.

 Read these articles which will help you in your preparation for trekking trip.

Trekking Dangers

How to choose your trekking shoes

List of things to carry

How to Prepare for a Trek

How to Dress in Layers for Upcoming Treks

How to find the best trekking shoes

How to Find the Right Backpack

Know about Acute Mountain Sickness

7 Life Lessons you will learn while Trekking in Himalayas

Disclaimer: This program is designed by Team Renok merely basis on our experience of extensive trekking in the Himalayas and some inputs from the course content of BMC of HMI Darjeeling and will be sufficient for moderate to Hard treks like Stok Kangri Trek.

2 Comments
  • Deepak. B
    June 3, 2016

    Hi, I am agreed 41 years now &planning to trek Himalayas in April 2017 , area not defined. I have started with cycling 10km a day and plan to scale a near by mountain every weekend. I had a heart streak in last August. Any surgeons to make my dream come true? I have trekked mountains in state of India before.

    Reply
  • Dr Sadhwani Gokulnath
    November 26, 2014

    Jogging 2-3 kms in 30-40 minutes is OK. I walk 10kms in 2 hrs without break on Sundays. Should I increase. Pl advise
    Gokul

    Reply
    • November 26, 2014

      Dear Sadhwani, Only on Sundays will not be help but the regularity will be a great help. Give at least 45 minutes but do it daily.

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