Many people worry that they are not fit enough for long treks, especially in the challenging Himalayan region. However with the right training realistic expectations, and healthy on-trail habits, Himalayan treks is possible for most of healthy hikers. Here are some tips for how to train for trekking in the Himalayas.
You will need to build muscle, endurance and your cardiovascular system. Do no put of training until a month before you leave. It is worth splurging a bit and hiring a trainer who can design a program specifically for what you are doing. If he or she can see you’re hiking Itinerary, even better. They will likely develop a plan that spans several months. Stick with it.
USE A COMBINATION OF EXERCISES
If you choose to develop you own plan (after careful research), use a variety of exercises. Including trail running ensures you will be confident on your feet on uneven terrain. You will also want to include box steps on boxes of varying heights while holding weights. Though you need to build strength to hike 4 to 9 or 10 hours in a day, it is also worthwhile to include sprint intervals, either running or on a bike. This improves your recovery time. Try short bursts of pushing a heavy sled to build your CV system to ensure you don’t feel like throwing up on the trail!! And do not forget your Arms! You should use your trekking poles, and these may give you more of a forearm workout tan you anticipate. Try some triceps extensions, as well as pull ups, rows and dips for your shoulders and back. You will, after all, be carrying a day pack.
STAYING HEALTHY ON TREK
Water is most important part of your hike. Drink at least 3/4 liters of water a day. Ensure yourself you are rehydrating all the time (Dehydration is one of the reason of Acute Mountain Sickness) . Stretch your calves, hips and gluteus any time you stop. This will minimize morning soreness and prevent injury. Bring bio freeze, icy hot, or Tiger Balm for rubbing on sore muscles at night (Tiger Balm is easily available in Kathmandu & Pokhara); these are practically helpful on and behind my knees after steep down hills. No matter what your diet is at your home, eat on a trail. All the teahouses serve pasta, rice, and pizza. Take an advantage of all those carbs. Avoid having alcoholic liquor especially while going up in the High Altitude.
WHEN YOU FINISH
The work you have done hiking will affect you even particularly painful, as your legs may be very restless for several days. Wear compression socks and try to get an aisle seat so you can walk around. After all this, you will definitely come away with a sense of exactly how strong your body is.