• Last Updated on Jun 13, 2024

Trekking in Nepal's high altitude can actually be an inspiring plan, but it involves a totally rigorous test, which is greatly challenging to those who have never trekked at high altitudes. We believe it is very wise to make weekly training routines so that you can adequately prepare for the big day. To cross the great Himalayas, one has to really suffer physically, mentally, and psychologically, but all this is not very much compared to the value.

In addition to this, we will say that trekking at high altitude is all about being a little daring and coming out of your comfort zone. However, there is some basic information on the right training or Fitness level that trekkers need to know to complete the trekking in high-altitude areas of Nepal. 

Everest Base Camp, Manaslu Circuit treks, Annapurna Circuit Trek, etc., are some of the popular and long treks. For any of the treks or 3000 m above treks, a proper Training routine along with the right fitness level should be maintained. Almost every day will be a full day of walking, about 5-8 hours at a distance of 200m-300m and gradually ascending in altitude. However, the best part is if you are on this trip, you can just focus on hiking and completing the journey, as all of our high-altitude treks and tours include accommodation, meals facility, guide facility and so on. 

We recommend that you begin practising for the high altitude trek in Nepal today and do another physical exercise that will enhance your fitness for the trek. Ideally, you should start with an exercise regimen for at least 8-12 weeks before you plan your trek. The more you will be climbing up and down the hills of Nepal, the more time you will have to enjoy the numerous villages, talk to people, explore the culture, and admire the beauty of the Himalayan mountain range. However, the only way to be prepared for a high-altitude journey in Nepal would be to follow the proper training plan or go on short hikes before going for the long ones. In addition, the next best thing is to walk around your neighbourhood in case the short hikes are not possible. 

The training routine you follow will increase your fitness level which is required to complete different high-altitude treks like Everest Base Camp, Annapurna Base Camp, and Manaslu circuit demands. Similarly, with the help of the proper kind of training, you are likely to build up your cardio endurance and strength endurance, which are important factors in determining the fitness level of the trekkers.

This article presents the answer to your question“What kind of training or fitness is required for trekking in Nepal?" before going for any treks in Nepal. With this blog, we hope to clear any doubts and provide information on how to train your mind and body in the best possible way and prepare yourself for the journey ahead. In addition, we will also include other tips, exercises and training plans that a trekker has to undertake for him/her to have a successful trekking trip in the Nepal Himalayas premises. 

Table of Contents

What Fitness Levels Are Needed for Trekking in Nepal? 

Determining your fitness level before embarking on a trek in Nepal is crucial. You can adequately prepare and develop an appropriate training plan by assessing your physical capabilities. This knowledge empowers you to match the basic fitness requirements for low-altitude or shorter treks. Understanding your fitness level allows you to gauge the level of exertion you can withstand, enabling you to select a suitable trek that aligns with your abilities. Ultimately, being aware of your fitness level ensures you are properly equipped to tackle trekking challenges in Nepal's rugged terrain, enhancing your overall experience and safety. There are generally 5 fitness levels in the trekking and mountaineering categories but we have mentioned in detail only 2 fitness levels required for the trekking activities in Nepal.

Fitness Level 1

Fitness Level 1 is designed for those seeking to enjoy multi-day treks lasting 6-7 hours per day, carrying a backpack weighing between 5-8 kilograms. This level of fitness is required for treks graded as "Easy" or "F," which involve easy glacier travel and may necessitate good physical conditioning.

Treks at Fitness Level 1 typically follow well-developed paths that are signposted and marked, ensuring navigational ease. While some sections may be exposed, they are generally well-secured, minimising risks. The terrain on these treks is relatively flat or slightly inclined, with no significant danger of falling as long as trekkers exercise appropriate caution.

One of the key advantages of Fitness Level 1 treks is that they do not require steady footing or specialised footwear. Trekkers can comfortably navigate these routes in regular trainers, making the experience more accessible and enjoyable. Additionally, the trails are straightforward enough that navigation without a map is often possible, further enhancing the overall experience.

While these treks may occasionally feature short sections of steep terrain, they are considered excellent introductory climbs for beginners. Popular treks that fall under Fitness Level 1 include the renowned Ghorepani Poonhill Trek and the Mardi Himal Trek, both offering stunning natural scenery and a sense of adventure suitable for those starting their trekking journey.

Fitness Level 2

Fitness Level 2 is necessary for Moderately Difficult Trails or Grade B Trekking, meaning that they are slightly harder but can still be accomplished by first-time hikers. For such a fitness level to be achieved, the person has to have good cardiovascular fitness as well as strength. Training is like jogging, cycling or swimming for more than half an hour, 3-4 times per week and gym workouts, which are more endurance and the lower body. During activity days, trekkers are allowed to carry their personal items of not more than 10kg each. These trails may, at times, go up to 5,000m, while the descents may be very tiring. The paths are marked at all places for route and passage, and occasionally, at some places, they are steep and may lead to falling. Trekking shoes are advised as the ground is sometimes muddy, and hikers must be cautious while walking through the mountains. Other essentials that are also required for safe navigation include basic navigation skills.

There are many treks which have been classified under Fitness Level 2, and these are as follows: Everest Base Camp Trek, Annapurna Base Camp Trek and Manaslu Circuit Trek. This fitness grading is often needed when walking at a height of over 4,000 metres. These treks are categorised as Moderately Difficult Trails or Grade B Treks, and the trekkers are challenged as they go through some of the beautiful trails around the world at Fitness Level 2. In order to prepare well for such a trail or any other challenging yet reasonably possible trail, there are essentials like the right gear and map reading knowledge.

How To Start Training For Trekking Activities in Nepal?

Understand The Basics and The Grade of Your Trek

Let us start with the base lineup – the very first and, yes, the simplest one. As you gain height at sea level, the level of air pressure declines. This means, the amount of oxygen drawn in at one breath decreases, making it difficult for the body to perform activities. 

Better trekking performance in High altitudes will be achieved if the body adapts to the low-pressure conditions, which is called an acclimation process. In addition, proper preparation entails having the right equipment packed and ready before the start of the hike. You need to work on scheduled workouts and training that will assist you in preparing well before you undertake a trek. Some common kinds include aerobic conditioning, elevation training, and strength endurance training. 

Starting with the basics also means choosing the right trek and getting information on its grade type, route etcs. Choosing the right trek is important. A person should not try for the remote terrains coming under Grade B, like the Upper Dolpo Trek, Everest Three Pass Trek, or Dhaulagiri circuit trek, if the particular person is not an experienced hiker or the physical strength is inadequate. However, treks under the common categories, such as the trek to the Everest Base Camp, the Annapurna Base Camp, and the Annapurna Circuit, are attainable for anyone, irrespective of his/her level of expertise in hiking, so long as the person is willing to commit a certain amount of time towards the preparation of the trek. On the other hand, do not underestimate the difficulty of any trek; you have to prepare for it but should not overdo it. Some of the treks in Nepal are not a daily long-distance coverage event (the daily possible distance on foot is between 6 to 12 miles in general).

Mental Training For High-Altitude Trekking in Nepal

Trekking in Nepal is not just about our physical ability but also our mental well-being. Trekking in Nepal is beautiful most of the time, but it also requires a lot of mental strength. Most of the time, hiking may go well, but sometimes you may hike in rainy moments, headaches may occur, altitude illness, getting ill, damaged equipment, simple facilities such as lavatories, and others in mountainous regions. The ability to emotionally prepare for the trek involves having the right attitude and mode of motivation. As much as any other part of the body, the brainiac is also a muscle that requires practice and workouts to become stronger and resourceful. Below are some of the mental training tips to follow for your trekking activities in Nepal:

Try to Minimise Stress By Preparing Well Before

Trekking is not as similar to ordinary tourist travel. If you don’t know where you are and find yourself in the wilderness with no food supply or any idea how to go about it, it is too late. In high-altitude trekking, life is very simple – to move, to eat, to sleep, especially when one is in a high-altitude region. Even simple tasks like brushing teeth or packing are very taxing and time-consuming because of low oxygen levels. It is already tiring enough, so do not make it even more tiring by not preparing adequately. As always, make sure your body and mind are ready for it all with the right gear. Pack very early as it takes time to pack all the gear required and also to plan how to divide the load well.

Visualise Training

 Take a photograph of what you want to see. However, it is also essential to understand what may go wrong during the hike or what has been challenging in other hikes or challenges. How will it be, and what could help you? This is a required step in preparing the mind for the trek you plan to undertake. Furthermore, it will also be wise to seek advice from the typical trekking company from which you will have services. Before doing so, search YouTube for the hike you will be going on, similar things like the city you will arrive in, packing lists, etc. Talk to people who have hiked there before. Engage in activities that will help you get into the right frame of mind to do what you will do.

Mentally Prepared for basic Living Situations

As you will be far away from the luxuries, it may take travellers some time to adapt to all basic trekking life. Staying in simple tea houses or in tents, where one can’t arrange personal belongings well, there is not enough light at night, and it is difficult to move around if one cannot sit or stand. Sanitary conditions and availability of toilet facilities along the route and during the camping can vary from nonexistent to very rudimentary. You will simply have to get accustomed to it. Squats are an effective way of building your leg muscles. Also, the absence of showers/baths can also be a problem, especially if you get to the camp tired and sweating. Wet wipes will be one of the best things you will be carrying. With no mirrors and everyone else in the same situation – you will move on soon enough. The shower you take when you get back to ‘real life’ will be the best shower you have ever taken. 

Positive Self Talk 

This is perhaps one of the most crucial methods of building up the mind for trekking. Personal readiness, therefore, entails a habit of appreciating the work done, embracing challenges and bracing one’s belief in oneself. Decide on the approach by telling yourself that no matter what comes your way, you are ready to tackle it bravely, and smartness is yours. “I am smart” New trekkers must use the phrase “I can do this”, knowing that it will go a long way in preparing for the exercise. Mental preparation is very important, especially when it comes to trekking and mountain climbing. When an individual learns the technique of positive thinking and develops mental strength, then the result is self-confidence, which is the need of the hour for success. Take the positive self-talk as fuel for your dreams and let it take you through training and the trails.

Set Realistic Goals 

When planning high-altitude treks in Nepal, especially if you are a beginner, it is always reasonable to set some realistic small goals. This makes it possible to focus on one small goal at a time without worrying about the other goals. When hiking, all your focus is channelled towards achieving the day’s destination. Nevertheless, with the properly defined goals, you will find it easier to create a success loop to assist you during the process. These small wins also provide motivation, encourage you more, and help you remember that the trek's main goal is to complete it. Here is how you can set realistic goals below:

  • It is recommended that the trek be divided into segments and set small daily goals.
  • Set daily goals and decide on some important milestones or points of interest on the trail.
  • Quit complaining about the difficulties of the road and embrace the beauty that the road has to present. 

Focus on the Present Moment 

In the case of trekking activities in Nepal, one needs to concentrate and be very alert to not be overwhelmed by mental strength. Particularly when hiking through rough terrains and at an altitude of more than 4000m; one might get physically and mentally tired. You should exclude intimidating thoughts, altitude sickness worries, and time concerns. The only thing trekkers can do is concentrate on the route and not the other occurring incidents. Here’s how you can do it:

  • Consciously pay attention to what needs to be done, whether on the trail or afterward.
  • Know how to deal with what may come in the future so that it does not overwhelm you.
  • Wake up and be aware of what is going on. Take note of the features of nature that are shown in the trail.

Mindfulness Practice 

Practising mindfulness is the other effective way of mental preparation for the trek. These are practices that assist in keeping one calm as well as reducing the level of stress. Some may feel anxious because they have not been prepared for the difficulties of trekking in high-altitude terrains. Thus, meditation or breathing exercises can enable you to learn how to identify and manage anxious thoughts and feelings. This will make it possible for you to start the trek confidently. When on the trail, the focus should be on the path ahead of them. A daily exercise may also be done to help in focusing by training the mind through the concepts of mindfulness. Here’s how you can do it:

  • Devote a few hours every day for prayer and contemplation.
  • Find a calm and comfortable place, sit down, close your eyes, and focus on the breath or something specific.
  • Practice activities such as diaphragmatic breathing or nose breathing.

Physical Training for Trekking in Nepal

To begin with, it is always recommended that you start training as soon as you have decided to undertake the trip. It should ideally begin 3-4 months before the travel date. Continuation is the keyword here, but do not overdo your quest and go all the way by trying to do too much. This being said, if you have just started training physically for the first few weeks, then, just start doing small portions of exercise. After a few weeks increase, increase training volume by about 10%. The physical training tips below have, therefore, been developed by our guides and leaders who have been trekking for more than ten years, using available material and experiences. As mentioned earlier, these training schedules are best suited for trekking  up to 5700m in Nepal.

Endurance Physical Training

 Endurance training, strength training, and day hikes with a loaded pack will prepare the mind and body for the trials of the ascent. Endurance training is more familiar as cardio training.

If you have planned to hike to EBC Trek, ABC trek lasting for more than 10 days, then perform at least three days of cardio training, but ideally, five is best. This does not mean you must limit yourself to the treadmill and running daily, especially if you are a non-runner. This may cause more harm than good.

Concentrate on attaining moderate and steady training intensity. Some will say HIIT (High-Intensity Interval Training) is the way to go but remember, high-altitude trips are not marathons. Cardiovascular exercises should last between 30 and 60 minutes and include walking, hiking, or cycling to avoid the risk of a cardio injury. Once again, we are all starting at a different base, so while some can start with 30-minute walks 3 times a week, regular exercisers can begin with 60 minutes of exercise 5 times a week. Below are some of the exercises you can include as the part of your endurance training:

  • Running or jogging at a steady pace
  • Mountain Biking
  • Swimming
  • Improving Endurance
  • Bodyweight exercises (Squats, Lunges, Push-ups, Planks)

Cardiovascular Training

A sound cardiovascular system helps body work and increases a person's endurance during the movements up the mountains. Exercise is very effective in enhancing the endurance of our heart; if you can continue exercising from time to time, your heart will be able to pump more blood compared to the previous time, and therefore, the heart can supply more oxygenated blood to the body with few beats. Therefore, two main categories of exercises are encouraged: aerobic exercises and strength training. 

Aerobic training also increases endurance and the solidity of the heart and lungs. This implies that you condition your heart and lungs to pump more blood at the possible workout because of the improved fitness. For instance, such activities may include walking and running, and sporting activities. Do not forget to have balanced diet meals and ensure that you slept well for the night.

To attain maximum results from cardiovascular workouts, train at 60 - 90% of your maximal heart rate at least three-five days per week. A session should take longer than thirty minutes, and you should choose exercises that include large muscles and cyclic patterns, for instance, cycling a long distance, jogging, swimming, or rowing. If you live near mountains, you can train with 20/25 kgs for 10 miles once or twice a week to give you real experience. Therefore, while in the GYM, using equipment like an air bike and a rower is beneficial. First of all, they are low impact, implying they are suitable for individuals with sensitive joints. They also do not expose themselves to many chances of suffering from injuries.

Physical Strength Training

Resistance training, also known as Strength training, is important in building muscle mass and coordination and increases the heartbeat rate. Strength training is training for strength, and no, you are not heading for a body-building show, but the odd bout of strength training goes a long way in helping with your walk.

 Strength cannot be developed in the same way that endurance is developed. Strength will assist you in having a firm standing on the irregular surfaces. Resistance training is equally important; two to three days are enough, and this can be done using weights or bodyweight.

Like any other training, a 10-minute pre-warm-up stretching and a 10-minute post-warm-up stretching are mandatory before and after the session, respectively. Endurance training should be done before resistance, as this will allow the maximum energy your muscles would require. Some of the exercises you can include are as follows:

  • Lifting weights
  • Using resistance bands
  • Body weight exercises include push-ups, pull-ups, abdominal crunches, leg squats, or push-ups against a wall using resistance as your body weight.
  • Lifting weights at a gym.

Leg Muscle Training

Start with small distances, then gradually build up to the distances you will cover on your trekking expedition. When starting your training, you should take a break for a day between the two walks to allow your muscles to rest. But as your muscles get leaner, try and do successive workouts each day – it is far more productive for a ten-day trek where a break cannot be afforded. 

Before the start of the trip, you must be in a condition where you can walk for 4-6 hours without getting too tired. In other words, you need not only to walk daily but also to perform leg cardio exercises. This is why we recommend cycling; it exercises the muscles in the legs, though soccer, football, squash, and swimming are also fun. For gym workouts, try as much as to replace spin classes or cycling bursts with squats and lunges (the more weight, the better). In addition, taking the stairs instead of lifts/escalators and climbing up the stairs is also beneficial for enhancing the calf and the quads.

Workout Plan for Trekking in Nepal

Workout Training Plan (If you have around 6 months) for the High Altitude Trek

WORKOUT PLAN FOR NEPAL TREK

Day

Activity

Details

Monday

Full Body Strength Training (1 hour)

12-15 reps per set

 

Cardio Training (30 min)

Recovery level (<65% Max HR)

 

Flexibility Training (10-15 min)

Stretching at the end

Tuesday

Hiking/Climbing Training (30 min)

High-incline treadmill or hills with 10-15 lb backpack (>85% Max HR)

 

Full Body Strength Training (1 hour)

12-15 reps per set

 

Flexibility Training (10-15 min)

Stretching at the end

Wednesday

Cardio Training (75 min)

Without pack

 

Flexibility Training (10-15 min)

Stretching at the end

Thursday

Rest Day

Light exercises or stretching only

Friday

Full Body Strength Training (1 hour)

8-10 reps per set

 

Cardio Training (45 min)

Tempo level (75-85% Max HR)

 

Flexibility Training (10-15 min)

Stretching at the end

Saturday

Climbing/Hiking Training

Walk 6-8 miles with 10-15 lb backpack; aim for 3000 ft elevation gain

 

Flexibility Training

Normal stretching exercises

Sunday

Trekking Training

Hike 8-10 miles with 15 lb pack; aim for 3500 ft elevation gain

 

Flexibility Training

As needed to prevent stiffness

Work Out Training Plan (If you have around 2 months) for the High Altitude Trek

Day

Activity

Details

Monday

Jogging

Start with the slowest jog possible, increase by 0.25 km each day, break on the 5th day.

 

Strength Training

Squats: Start with 1 set of 10, increase by 2 reps daily in the second set, rest every 4th day.

 

Core Training

Planks: Start with 20 seconds, add 5 seconds daily to 1 minute.

 

Core Training

Hip Raises: Follow the same pattern as squats.

Tuesday

Jogging

Continue increasing distance by 0.25 km each day.

 

Strength Training

Squats: Continue with the pattern.

 

Core Training

Planks: Continue with the pattern.

 

Core Training

Hip Raises: Continue with the pattern.

Wednesday

Jogging

Continue increasing distance by 0.25 km each day.

 

Strength Training

Squats: Continue with the pattern.

 

Core Training

Planks: Continue with the pattern.

 

Core Training

Hip Raises: Continue with the pattern.

Thursday

Jogging

Continue increasing distance by 0.25 km each day.

 

Strength Training

Squats: Continue with the pattern.

 

Core Training

Planks: Continue with the pattern.

 

Core Training

Hip Raises: Continue with the pattern.

Friday

Rest Day

Light exercises or stretching only.

Saturday

Jogging

Continue increasing distance by 0.25 km each day.

 

Strength Training

Squats: Continue with the pattern.

 

Core Training

Planks: Continue with the pattern.

 

Core Training

Hip Raises: Continue with the pattern.

Sunday

Rest Day

Light exercises or stretching only.


 

Work Out Training Plan (If you have 30 days) for the High Altitude Trek

Jogging Plan for Cardiovascular Endurance

Phase

Day

Activity

Details

Phase 1

1-4

Jogging

Start with the slowest jog possible, increase distance by 0.5 km each day.

 

5

Rest Day

Allow muscles to recover.

Phase 2

6-9

Jogging

Continue increasing distance by 0.5 km each day.

 

10

Rest Day

Allow muscles to recover.

Phase 3

11 onward

Jogging

Maintain 5 km distance, note the time taken.

 

Next Days

Jogging

Aim to reduce time taken to cover 5 km. Ideal: 5 km in 40 minutes (45 minutes if above 40 years old).

 

Minimum Goal

Jogging

Aim to jog 4 km in 32 minutes if short on time.

Strength Training

Day

Activity

Details

Everyday

Squats

Start with 1 set of 10 squats, gradually increase reps, and rest every 4th day.

 

Planks

Start with holding for 20 seconds; add 5 seconds daily to reach 1 minute.


 

Acquire Knowledge on Right Gears and Equipment for Trekking in Nepal

It is important that climbers properly plan for a successful summit in the beautiful ranges of Nepal, and acquiring the right gear should be one of them. While exercise is useful, proper clothing and equipment prepare for the journey, making it more enjoyable and safe. 

  1. Clothing: Layering is Key:- Forget about wearing thick clothing; rather, wear comfortable, loose, and washable clothes that could be many layers. Wear Merino wool thermals – they do not absorb water and help keep you warm in winter. Since the weather in the mountains is unpredictable, pack clothes for every type of weather possible, including a foldable anorak for the rain and a warm down jacket for nights even at -30 degrees Celsius. Pay a lot of attention to such aspects as rest and sleep for acclimatization; do not leave aside comfortable sleeping clothes.
  2. Footwear: Invest in Quality Boots:-Your shoes are your close companions when it comes to the trail. Shoes that do not fit well could lead to blisters and spoil your hike. Visit a professional gear store and discuss with one of the officers about good quality hiking boots that guarantee reliable ankle support, breathability, and waterproofing. As for flexibility and comfort, looking for boots that do not have elasticity in the sole part is recommended. You have to understand that good boots are not cheap, but you should regard them as something you are paying for your comfort and your feet. 
  3. Gear for Comfort and Safety: In addition to clothes, you would need a sturdy rucksack for your gear, a tent for your camping, and sleeping bags for the comfort of your body. Food cooked hot will always be had if you have a good stove, and a headlamp is helpful when moving at dawn or at night. Bring along a good quality water bottle to keep yourself hydrated, and carry a first aid kit for emergencies.
  4. Sun Protection is Vital:- In Nepal, the sun's rays are even more intense because of the high altitude of the land. Sun protection gear includes a hat with a wide brim, sunglasses with UV protection, and high SPF sunblock in case the sun gets too much. Lip balm should not be left at home to avoid cracking and soreness of the lips.
  5. Breaking In Your Boots is Crucial:- New boots can be stiff and uncomfortable. Wear them on short walks progressively to allow them to mould to your feet. It's better to experience any discomfort beforehand to avoid blisters on your trek.
  6. Preventing Blisters:- Blisters are a common trekking woe. To prevent them, ensure your boots fit perfectly – not too tight or loose. Invest in good-quality socks, preferably merino wool or synthetic fabrics that wick away moisture. Foot powder and blister prevention lubricants like BodyGlide can further minimise friction. Consider blister pads or second-skin patches for areas prone to blisters.

Understanding The Effects, Causes and Prevention of Altitude Sickness 

Altitude sickness is an extreme condition that can affect you while trekking in places with low pressure, like high altitudes. Well, the altitude and air pressure you can handle varies a lot. It is not that only fit people do not get much AMS. AMS can even grip a fit one, too if he/she goes to high altitude directly without acclimatisation or goes directly to high altitude. 

Some people suffer from AMS at 8,000 feet (2,400m), but generally, symptoms below 12,000 feet (3,700m) are not severe. Most likely, altitude illness results from an unusually low level of oxygen combined with walking or exercise. Most people may feel short of breath as they adapt, but if your symptoms are headaches, vomiting, trouble sleeping, or becoming breathless, you suspect developing high altitude pulmonary edema. It is necessary to allow a couple of days to get used to the reduced percentages of oxygen, and on most treks, your trek leader will ensure that your nights are at a lower altitude than the days; this will give you the best chance to acclimate properly.      

What Are The Symptoms of Altitude Sickness?

It is possible to develop altitude sickness when one gets to a place of 8,000 feet and above (2,400m). The symptoms include shortness of breath. Moreover, headache, vomiting, insomnia, and Pulmonary Edema are also signs of AMS. Acclimatisation is important while trekking in Nepal, and most of the guides will ensure you spend your night at a lower altitude than that one during the day. It is also important not to get too thirsty as one should also not over-exert himself or herself. If you experience frothy pink saliva around the mouth and nose, shortness of breath even while sitting down, a pounding headache, slurred speech, or vomiting, then those are symptoms of acute mountain sickness (AMS). And the only solution for this is to descend.

How Many Types of AMS Are There?

  1. Oxygen saturation decreased:- As we go higher up the mountain, each breath delivers less oxygen to our blood, and the oxygen requirement increases when we do any activity. A slight reduction in your blood oxygen level is characterized by fatigue and difficulty breathing. Lower oxygen levels, below the normal range, also result in poor mental performance and many negative consequences. Anything below 80% is regarded as very alarming. If your pulse oximetry reading drops below 75%, you must start your descent.
  2. Oedema Cerebral (HACE):- Low pressure can also cause fluids in the body to move to the skull or cerebral spinal fluid. At low levels, it only results in a simple headache. It may put very high pressure on the brain if the situation worsens. In this case, it may lead to severe confusion, loss of consciousness, or even death. The first symptoms (and the onset of the most serious symptoms) can be highly acute.
  3. Pulmonary Oedema (HAPE):- Similarly, there can be low pressure, causing fluid flow into the lungs. It results in pneumonia-like symptoms, and if it happens at night, it can prove to be lethal. HAPE may develop even when the individual does not exhibit any other symptoms of acute mountain sickness, which is fatal in nature.

FAQS On Training or Fitness Required for Trekking in Nepal

How do you train for Trekking in Nepal?

Before going any trekking in Nepal, there is a need to enhance the strength, stamina as well as flexibility of one’s body. Below are some of the exercises to incorporate into your training routine.

  • For the inclines, trekkers should ensure that they have added some form of exercise like lunges, squats, and step-ups. Similarly, such exercises as pull-ups, rowing, push-ups, and bench presses build the upper body strength needed for pulling packs.
  • Yoga, pilates, or a set of isolated stretches will improve flexibility. Thus, it is suggested that an individual should perform a hike in hilly zones for at least 2 hours as it may enhance the aerobic fitness level.
  • Start with short and easy hikes in the first few days and then progress to longer days on the trail and higher elevations.
  • One might try to mimic this experience by carrying a heavy backpack with multiple objects. Climb steep slopes and other types of roads, such as those likely to be encountered in Nepal.

What level of fitness is needed for the Everest Base Camp Trek?

The EBC trek is categorised as a level 2 physical fitness trek, implying that one must be ready with a moderate physical fitness level. You should be able to walk six to seven hours daily for several successive days on a trail. It is more tiring than other similarly shaped trails in lower-elevation regions. Condition yourself by hiking 8-10 miles a day with a pack of 10-15 lbs in advance. It is not a rigorous trail in terms of steep climbing, but you need energy to ascent at such altitudes on a daily basis.

What are the rules for trekking in Nepal? 

Some of the rules of trekking in Nepal are mentioned below:

All trekkers in Nepal must follow these key rules:

  • Hire a licensed guide - Required for safety, navigation and cultural interpretation.
  • Obtain a Trekkers' Information Management System (TIMS) card - This track permits fees.
  • Trek only on designated trails - Wandering off trails is prohibited.
  • Acclimatize properly for altitude - Ascend slowly and take acclimatisation days.
  • Be prepared for any weather - Pack proper clothing for cold, wind, rain, and snow.

How to Build Stamina for Trekking?

Building Stamina is extremely important during the multi-day treks. There is an option to walk or run each day, increasing the time and distance daily. Climbing stairs also helps strengthen muscles in the lower half of the body, thus increasing stamina. Strength training with movements such as the squat, lunge, pack carriage, etc. Going hiking or performing some cardio intervals in which breath control is to be practised is recommended.

Dipak Pande

Dipak Pande

Dipak starts to step up from potter, guide, and trekking leader to the company owner. Sometimes he share his experience with others as well as wrote in local travel news. Most of time he spend his time on mountain and his company.