To successfully navigate the majority of Nepal’s trekking routes, you must be somewhat fit. You will hike for at least four to five hours most days. Additionally, every trekking destination involves an upward ascent, with a particularly lengthy and steep descent on your last day.
Additionally, you have to deal with the ever-higher altitude, particularly if you come from a place close to sea level. Hiking at an altitude is difficult because the oxygen in your lungs is limited. Altitude sickness may result from this at worst. You feel a little out of breath at best, and everything takes longer than normal to complete as the decreased oxygen level makes you tired easily.
The plus side is that your porter will be carrying the majority of your goods during this walk; you won’t have to. However, you do bring a bag with everything you’ll require for the day, including your own drinking water. You’ll thus feel a little weight on your back.
Additionally, keep in mind that the path can occasionally be rough and uneven, particularly in the upper portions. You might find yourself trekking on snow-covered path and ice as you get closer to the mountains during winter seasons. Strong joints and stable feet are what you need to effectively navigate this terrain.
Hiking is the main and most effective technique to prepare for trekking in the hilly and mountain regions of Nepal. Hiking is an excellent way to prepare for a multiday adventure and provides the ideal overall workout. However, most of us aren’t able to do many treks a week. For those individuals, we advise you to start a weekly training regimen before your journey.
Types of exercises
First off, we recommend strength training. Leg strength and conditioning are very useful when walking through the highlands of Nepal. To avoid any injuries, you also require a strong core.
Using only your body weight, some of the best leg-conditioning exercises include wall sitting, toe ups, squats, side lunges, lunges, and so on.
Aim to work out your full body instead of only focusing on specific muscles with gym equipment. The last method is not time-efficient and may result in an imbalanced build of muscle.
Perform three rounds of eight to twelve repetitions for each exercise as a general guideline. In between rounds, take a little break to allow the muscles to recover.
The next type of exercise you can do is aerobic, which focuses on increasing your heart rate. This will help your body work effectively on less oxygen, so it’s a great addition to your preparation for trekking in high altitude.
Alternatively, you may attend a regular aerobics, Zumba, spinning, or related class. If you find yourself panting profusely and struggling to breathe, your aerobic exercise is probably going well.
You can also engage in cardiovascular training as an additional kind of exercise. This exercises the lungs and heart which are affected by the extreme conditions of the mountains. Jogging, biking, and swimming are some of the most favored (and prominent) cardio exercises.
Cardio exercises throughout the week should last a minimum of an hour, and on the weekends, especially as your trekking date approaches, you should aim for several hours of exercise. Keep in mind that your trekking adventure will involve hours of hiking every day.
Mental Preparation
Trekking in Nepal may be mentally demanding, particularly on long walking days and when sickness at high elevations is present. You can push through difficult times and get beyond mental roadblocks by gathering your thoughts.
One suggestion for this would be to keep a daily notebook in which you would write down your feelings and ideas. Reading these later on can help you realize how you have grown as a person in handling difficult circumstances. You should be proud of yourself for having the strength to leave your comfort zone and go on a once-in-a-lifetime adventure.
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