Sign Up

Your Registration has been done successfully.

Please check your mail to verify your account.

Verification mail has been sent.

Please check your mail to verify your account.

Sign In

Verification mail has been sent.

Please check your mail to verify your account.

Get Yourself Fit

How to Get fit for a Himalayan Trek?

Your bags are packed and you’re ready to go! If you’re under the impression that that’s all a trek requires of you, we’re here to set that right. If you equate ‘trekking’ with simply ‘walking’, it may come as a bit of a shock to you that it couldn’t be further from the truth. Yes, the excitement might be a bit overwhelming, but let’s not overlook the fact that trekking essentially means extended periods of walking in various weather conditions, on varying types of terrains. You’ll want to make sure that you’re well prepared to face the challenges head-on.

Why prepare well in advance for the trek?

Not only does your body need to exert itself while trekking, but it needs to do so with decreased levels of oxygen supply, considering the high altitude. If you’re physically and mentally prepared for the trek, you can rest assured that it will bring you some of the most priceless memories of your life. Unprepared trekkers, on the other hand, are not only left with a sour trekking experience but also risk dampening the spirits of fellow trekkers. Besides, you will barely get any time to appreciate the beautiful vastness of nature, amidst all that frantic searching for a resting spot, catching your breath. Not to mention, you’ll be trekking with a moderately heavy backpack, unless you choose to offload. Carrying the lightest of loads can become a strain, after a while. An extensive fitness regime can help you build up endurance. Trekking requires good cardiovascular endurance and physical stamina. Good fitness also means faster and better acclimatization, considering that your body is conditioned to deal with the lower level of oxygen. Now, we realize that it all sounds a bit intimidating, but don’t worry too much. We’re here to ease you into the preparation process. Here are some tried and tested fitness tips and schedules we recommend.

1. BMI Range

You’ll want to keep a tab on your Body-Mass Index (BMI). BMI is essentially an absolute number that compares your height and body weight and determines whether you’re underweight, normal, overweight, or obese. If your BMI falls under the normal category, that’s a good sign. If not, it is advisable to consult a physician before booking your trek. Check your BMI below:

BMI Categories:

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
BMI CALCULATOR
Imperial Metric


2. Aerobic / Cardiovascular Endurance

Engage in aerobic exercises like running, cycling, swimming, stair climbing, etc. It strengthens your heart muscles, while also making your sure lungs are healthy. Aerobic activities also improve breathing and circulation, in addition to toning your muscles and bones. It also conditions your body to function normally, even with decreased oxygen levels at high altitude. Good aerobic endurance also aids acclimatization and also keeps the body warm against the cold. Maintain a healthy pace when you workout. If you overexert yourself, you put your body at risk of injuries.

3. Strength Training

In addition to good cardiovascular endurance and stamina, you also need to work on your muscles. Target the shoulder, arm, back, core, and leg muscles. Regular strength makes your body more flexible and resilient. It lowers your chances of injuring your muscles on the trek considerably. Besides that, it also gives you a healthy body posture. Don’t forget that you have a heavy backpack to carry throughout the trek, for which you need strong shoulder and back muscles. When you’re trekking on an incline, your knees, calves, hips, hamstrings, and back muscles share the stage. When descending, your knees bear the maximum toll. See what we’re getting at?

4. Climb stairs with a load

A good way to get a brief taste of what high altitude trekking means, try climbing up and down the stairs with a 4-6 kg rucksack strapped to your back. You’re trying to replicate the setting of a trek, minus the high altitude and freezing cold, of course. If you can, do a one-day trek in your neighboring hills with your backpack. This way, you won’t be overwhelmed when you actually begin your high altitude trek.

5. Hydrate

Dehydration is one of the surest ways of falling ill on a trek. It also gives altitude sickness an easy entry into your body. Stay well hydrated. Drink at least 4-5 liters of water every day. Thirsty or not, make efforts to keep sipping water every now and then. Even about 2-3 days prior to the trek, keep yourself hydrated.

6. Sleep

When trekking at high altitudes, your body asks for a minimum of 8 undisturbed hours of sleep. Do not go to sleep hungry. If you have trouble sleeping, inform your trek leader. A good night’s sleep is a sign of good health. Not only will it keep you healthy, but also more cheerful throughout the day.
If you have any doubts, Call us on +91-8800554855 or Mail us.

Related Trek

7 Days
USD 210 / INR 14750/-
Location : Kashmir
Difficulty : Moderate
Best time : July-Sept
9 Days
USD 420 / INR 30550/-
Location : Uttarakhand
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
5 Days
USD 200 / INR 14500/-
Location : Kashmir
Difficulty : Easy to Moderate
Best time : June-Oct
7 Days
USD 250 / INR 18500/-
Location : N/A
Difficulty : Easy
Best time : Dec-Jan
7 Days INR 15000/-
Location : Kashmir
Difficulty : Difficult
Best time : July - Sept
5 Days
USD 133 / INR 9950/-
Location : Kashmir
Difficulty : Moderate
Best time : June - Sept
3 Days
Location : N/A
Difficulty :
Best time :
6 Days
USD 125 / INR 9050/-
Location : Uttarakhand
Difficulty : Easy to Moderate
Best time : Nov-March
15 Days
Location : Himachal Pradesh
Difficulty : Ultimate Difficulty
Best time :
13 Days
USD 880 / INR 64000/-
Location : Himachal Pradesh
Difficulty : Ultimate Difficulty
Best time : June-Oct

Related Blogs

Ben Huberman quoted- "The COVID-19 pandemic has brought entire countries to a halt, but our need to connect with others and find resources and communities online has not gone away
When it comes to children and hiking, people often have various questions regarding the trekking gears, limitations, would their child be able to endure the trek, etc.
Altitude sickness or acute mountain sickness is a condition in which a group of symptoms can afflict altogether when you ascend to a high altitude at a rapid pace. We should have complete knowledge ab
What do you think can beat an exhilarating trek amidst the mountains and the rewarding spellbinding views to top it? Absolutely nothing! The Deo Tibba trek is hands down, an exceptionally rewarding an
Manners maketh a man. And well, when you live under one roof, there are some little things that one must keep in mind so as to not cause any inconveniences to oneself or the others around.
Blisters are a universal problem, each one of us gets affected by it multiple times in our life. You don't need to go on a trek to get blisters you can get one just by sitting at home doing nothing.
The trek to Pin Parvati Pass is a holistic package of thrill, pleasure and adventure amalgamated. The variety of landscapes found at Pin Parvati Trek open the opportunity to explore the deepest corner
During winters most of the treks are shut down due to heavy snowfall in higher altitude regions. But as they say,  exceptions are always there. We have listed down the 5 greatest winter treks to kick-off your adrenaline
Trekking in the Himalayas is on everybody’s bucket list, but when someone is new to trekking, the mighty Himalayas may seem too grand for a beginner, sure some trails require special training.
Har Ki Dun trek is an electrifying experience in the Himalayas that introduces you to the not so explored treasures of the Himalayas. There is beauty in abundance that is found here; from the pleasant
x
This website is using cookies to ensure you get the best experience on our website More Info Accept

Hello there,
How can we help you ?

Say Hello!

Thank you for the mail. Our team will contact you soon.