Tips and Tricks on How to Get Fit for Trekking in Nepal

One sure way to get good at what you do is to practice. The best practice for hiking is hiking. Seeing that you are interested in a multi-day trekking adventure, we assume that you already like hiking. Do more of it. If you are lucky enough to be surrounded by hills or even mountains, it is time to see them more often. When? If you are new to this, we suggest starting six months before your planned departure by simply going for an hour (or two) hike a week. When you get the hang of it, after about three weeks, it’s time to beef up your intensity. Bring a pack of 10 to 15kg and add a longer hike of three hours to your week. If this lifestyle is new to you, you will soon reap the benefits of this moderate exercise. Some of the health benefits of hiking include a lower risk of heart disease, improved blood pressure and sugar levels and of course it helps to control your weight. Once you are ready for the hills, it only gets better. According to Gregory Miller, president of the American Hiking Society, ”a 5% to 10% incline equals a 30% to 40% increase in calorie burn.” Our personal health benefits are a clearer mind and an elevated mood. Trekking keeps us sane. After a good few months of solid hiking, it is time to put your endurance to the test. Do back to back long hikes. You can simulate a few days of constant trekking by going hiking for a few days. Easy at that. Plan a smaller trekking holiday or keep it simple by hiking your favorite route on repeat. If you are comfortable hiking for 4 hours a day, 3 days in a row while carrying a 10kg to 15kg backpack, you will be fine

One misconception about trekking is that the ascent is the hardest on your body. Wrong. Descending is actually very demanding. When you hike downhill, your quadriceps is being put to work. If you notice any overly sore muscles and weak spots in your quads while going out on hikes, it can be wise to add some strengthening exercises to the mix. If your quads and glutes are suffering, your knees and ankles might also take too much strain. One way to get stronger is to do some basic exercises. You don’t need a gym membership, as merely using your bodyweight can already give you the results you are looking for. Once or twice a week, depending on how you are feeling, you can do two sets of 10 lunges, 10 squats, and 10 step ups. If you want to push yourself a bit more, you can try to add some pull ups and push up to your routine. Going the extra mile in your strengthening is, however, really not necessary. You can already enjoy trekking when you just stick to the basics. This is not a fitness competition.

One sure way to up your training is to mimic elevation training. As we said before, unless you live in the hills or mountains, it is extremely hard to pretend you are in Nepal. This is not about your legs but about your lungs. If you can’t find mountains to hike on, you can always find plenty of stairs. That’s not the point, the point is to simulate the same oxygen situation. The reason why your body is showing symptoms of altitude sickness (AMS) is that you are short on oxygen. If you want to know what it is like to hike in thin air, you can use an elevation mask. An elevation mask is an altitude simulation device that limits your intake of oxygen. It is often used by endurance athletes who compete at higher altitudes. Also, climbers benefit from it. When you are going trekking in Nepal, there is absolutely no need to go this far, but if it settles your worries, you can give it a try.

Now that you are getting fitter for your Nepal trekking adventure, it is time to think about what to pack. If you are on the verge of booking but you don’t know what the best time for trekking is or you are unsure about staying in tea houses, we have got you covered. Are you looking for more inspiration? Follow us on Facebook and Instagram. If you want to find out all you need to know about trekking in the Himalayas, don't forget to read our long-read article abouttrekking in Nepal

Are you physically and mentally ready?