12-05-2024
By Yash
Trekking in the Himalayas is something that everyone should do ones in their lifetime. When you are trekking in the Himalayas, you will get to experience the beautiful landscapes, the high altitudes, the snow and some wonderful terrain which you will cherish throughout your life. However, the high altitudes sometimes demands you to have a good physical fitness so that your trekking is smooth and easy.
It is very important that you prepare your mind and body for your trekking journey. So, here is a detailed guide on how you can get fit and train yourself for the Himalayan trekking:-
Why you should train your body before going for trekking in Himalayas
Here are some reasons why you should be training your body before you go for trekking to Himalayas:-
Prevention of injury Trekking is a tough job especially for the new trekkers out there. Continuous trekking can sometimes be overwhelming and lead you to feel stressful and tiresome. However, when you have already prepared your body for such kind of an activity from beforehand, you would feel more energised and flexible while you are actually trekking. This way, you would be able to enjoy your trekking journey even better.
Better and enhanced performance When your body, muscles and mind is already trained, you will be able to perform really well when you are actually training. Strong muscles and better body posture will help you to trek even better with that backpack on your shoulder. Training will make even a challenging trekking very smooth and enjoyable.
Better enjoyment There are some people who go to trekking without any preparation. They are mentally fit but not physically and later while trekking, their body gives up and they fail to enjoy their trekking journey. If you want to enjoy and make it a memorable trekking journey, always prepare from beforehand and try to get fit both physically and mentally which will make your trekking a lifetime memory and will also make you even more confident for the next trek.
Better safety You will not always be trekking in usual conditions and so there area may be rocky with some bad weather as well. However, if you have trained your body, you will be able to handle tough situation in a better condition and overcome any kind of difficulty with ease. This will improve your safety and boost your confidence.
It is very important for you to research about the terrain and the area that you are going to. Every place in the Himalayas has its unique challenges. Some terrain are steep, some are rocky and some are smooth. Also, you should know about the trekking Duration and the altitude range so that you can prepare your body accordingly. Once you have the idea of the terrain, you can train your body accordingly.
Strength training g is again one of the most important part if you want to get fit for trekking in Himalayas. You have to prepare your muscles for all the trekking that you will be doing on the mountains with that backpack on your back. While you Strength train yourself, you have to make sure you put more focus on your legs, back and your shoulder. Try to incorporate some Strength gaining exercises like squats, push-ups and others. Try to do atleast 3 Strength training in a week and then take adequate rest.
Running - Running is one of the most effective and efficient exercises as it strengthens your muscle and gives you power and also makes you a good runner and a better trekker. Start with 10-15 mins of continuous running and then gradually increase the time limit. You will start to experience a good energy level throughout the day which will be really helpful for you while trekking.
Jump Squat - Jump Squats is a kind of exercise which helps to give strength to your lower body part which is again very beneficial for trekking. When you do Jump Sqauts, it helps to give strength to your calves, quadriceps which is very important when you are trekking or hiking.
Step up exercise - Stand in a firm position with your back straight and try to lift your upper body part with the help of your heel. Continue some reps with this exercise and you will find your legs and body more balanced and tight for a better trekking experience.
Acclimatization is one of the crucial part of trekking. You will have to train your body to keep on trekking in low oxygen area as well otherwise you might suffer from altitude sickness. While it is difficult to get the exact enviroment as it is at such an high altitude but you can always train your body accordingly. You can check out for some altitude training masks that are available online which will definately help you to adapt to the high and low altitude.
Hike Nearest Hikking Points- hiking at high altitudes can help your body adapt to lower oxygen levels, which is beneficial for activities like mountaineering or trekking at high altitudes. When you hike, your body adjusts by increasing the production of red blood cells and improving oxygen use, increasing your overall stamina and performance. Additionally, hiking at high altitudes can provide mental and physical challenges that build resilience and endurance. However, it is essential to acclimatize slowly to prevent altitude sickness and to listen to your body's cues when hiking at high altitudes.
Being fit does not include just your body but also your mind. You should be mentally fit and have a positive mindset when you are going for trekking at such an high altitude. There are many people who go out are unable to complete their journey because they were mentally not prepared. Start with meditation and always have a positive mindset. Active small targets and try to achieve them. Also, try to adapt to the rapid and changing enviroment and weather conditions.
When you are training your body, be it strength training, normal workouts or anything, allow your body to take proper and frequent breaks otherwise you will feel burned out which will ultimately break your confidence. You should be taking proper sleep before and during your trekking journey. Sleep is one of the most important part of human life cycle and if that gets affected, you will be unable to perform any activity. Also, getting a good and a tight sleep will help your muscles repair and make you feel even more energised the next day.
The biggest mantra for trekking is that you should never underestimate the mountains. Mountains has a great landscapes which can mesmerize you and your soul and on the other hand, it demands caution, safety, mental and physical preparedness from people who wish to go trekking. With the unpredictable weather, rough terrain and high altitude it is adventourous as and a lifetime achievement for all those who dare to trek.
Maintaining a good diet is of utmost importance. A good and a well balanced diet is something that will fuel your body when you are at such an high altitude. Choose food items which contains a lot of energy and protein and avoid all kinds of packaged and oily food and they could lead to indigestion. Fruits, vegetables and nuts are game changer. Also, it is really important for you to keep your body hydrated at all times when you are at such an high altitude.
Drink enough water at regular intervals and it is always recommended to avoid coffee and alcohol as they make your body relaxed and stiff.
This is one of the most crucial part that you should not miss before you go for your trekking journey. Trekking is something that we all want to do but not at the cost of our health. It is important that you have your medical checkup with a health professional before you move up to such an high altitude. Your doctor will give you an idea about any kind of health concern, vaccinations or medications that you should get which may be necessary.
Preparing for the Himalayan trekking might not be easy but if you are determined and really want to do it then it can be really a game changer move from your side. By just following a good fitness routine, you can make your journey super smooth, easy and enjoyable. Just focus on the above mentioned points and you will start gaining good physical fitness along with mental preparedness to face all kinds of challenges while trekking.
1. How much time will it take to get fit for the trekking?
Certainly, the time depends on the amount or Duration that you are spending while training your body. Also, a good diet plays an important role. However, some consistent months of training is enough to get you prepared.
2. How to prevent the sickness caused due to high altitude?
Acclimatization is the key to avoid altitude sickness. You need to prepare and never avoid Acclimatization as it is one of the most crucial steps when you are going for trekking to high altitudes. However, if you face some serious health issues, it is advised to see a doctor and descend to a lower altitude.
3. While training, should I use a backpack just like trekking?
If you want to train your body that way then you can always go for it. Have a backpack some items in it and behind your back. You can start with a light weight bag and gradually move to heavier weights to train your body and muscles accordingly.
4. How to improve leg and body balance for trekking?
To improve leg and body balance, especially if you are bit healthy, then train on single leg and try some single leg exercises will improve your stability and you would be able to balance yourself better.
