How to Prepare for High Altitude Treks

Complete Guide for Tungnath, Chandrashilla Summit

Trekking is a vigorous cardiovascular activity, and it requires tremendous efforts physically as well as mentally to complete the same. We have explained the overall approach on how to prepare for high altitude treks in the blog.

Treks are divided majorly in below categories,

High Altitude Trek - Above 8,000 ft
Very High Altitude Trek - Above 12,000 ft
Extremely High Altitude Trek - Above 18,000 ft

Below, we have explained certain activities to improve overall health level that are required for the seamless completion of the trek.

Why High Altitude Trek Requires Physical Preparation

  • Change in Atmospheric Setting

As we go on higher terrain, atmospheric pressure and oxygen concentration in the air reduces. Change in such environmental settings affects the working of our vital organs, particularly our lungs and heart.

Heart rate and breathing cycle increases to supply the required amount of oxygen to the body. Thus, it becomes important to train our heart and lungs before going for trek.

  • Nature of the Activity

Trekking is a vigorous cardiovascular activity and almost every muscle gets activated during this activity. It also requires additional strength to cover uphill trails. Indeed, it becomes important to train the muscles to avoid the excessive muscle pain during the trek.

We continuously involve lower body muscles during the trekking. Untrained lower body muscles will lead to weight imbalance and will lose the control of body movement. Thus, it is very important to train the lower body muscles.

Physical Fitness Goal for Trekking

A. Cardiovascular Training

  • Activities: Jogging/Running, Cycling, Swimming, Burpees, Jump Rope, Dancing
  • Engagement: 30 Minutes Every Day (5 Days in a week),
  • Goal: 5 km running within 35 minutes

B. Strength Training

  • Activities: Lower Body (Calf raises, Lunges, Squats), Core (Plank), Upper Body (Push Up, Pull Up)
  • Engagement: 30 Minutes Every Day (5 Days in a week),
  • Goal: 3 Set of Squats with 20 repetitions, 100 seconds plank, 3 Set of Push up with 12 repetitions [Every Day]

C. Flexibility Training

  • Activities: Stretching, Combination of Warm Up Exercise
  • Engagement: 10 Minutes Every Day (5 Days in a week),
  • Goal: NA

Based on current fitness level, one can train for 2 to 6 weeks to achieve the final fitness goal in each category.

Bonus Point

How to Avoid Knee Pain

Knee pain is a common concern that all trekkers face at some of time and we usually conclude that bone friction is the main reason behind it.
In actual, knee pain occurs because of inability of lower body muscles to control the body movement and imbalance of the muscles.

Overall, below are the few things that need to be kept in mind to minimise the Knee pain.

  1. One should do core exercise to train the lower body muscles.
  2. Choose the less steep trail.
  3. Carry less weight during the trek.
  4. Use trekking poles.

You shall be perfectly fine if you follow this blog “how to prepare for high altitude treks” for your next trek. Share your opinion and feedback in the comment section.

 

Explore Our Other Travel Blogs

1. A Compete Travel Guide for the Lake City Udaipur, Rajasthan

2. Complete Guide for Kareri Lake Trek

3. Complete Guide for Tungnath, Chandrashilla Summit

4. Complete Guide for Shrikhand Mahadev Trek, Kullu, Himachal Pradesh

5. Complete Guide for Churdhar Trek, Nohradhar

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