Nepal is rich in diverse landscapes and offers different types of high-altitude adventures that challenge both body and mind. Similarly, you can opt for a remote trek or choose to climb a snow peak. Regardless of what you choose, steep ascents and descents and continuous walking are unavoidable. This requires good stamina and endurance ana ability to keep moving forward. Thus, trekkers should make sure to physically prepare themselves for these endeavors.
There are several classic routes that offer well-established trails and a good chain of teahouses along the way. That said, most trekkers opt for these treks due to better safety and support. However, in recent years remote journeys like the Manaslu Circuit Trek and others have been gaining popularity. They can be even more challenging due to limited facilities and infrastructure. Thus, trekkers should train even more extensively for them.
That said, this small country is home to thousands of mountain peaks. Some of them, like the Island Peak, are ideal for first-time climbers. Likewise, expeditions to Everest and others are suitable for experienced trekkers. With that, this article provides simple yet effective ways to train yourself for high-altitude adventures in Nepal.
Strength Training
Most of the treks and expeditions consist of steep ascents and descents, which can cause extreme muscle fatigue. Thus, to handle them with minimal possible strain, it is important to engage in strength training exercises. This helps in improving joints and muscle stability and prevents injuries. Furthermore, walking for several hours with a heavy backpack via uneven terrain also becomes manageable. Overall, strong muscles help improve balance and footing even on rugged and challenging trekking routes.
Exercises For Lower Body Strength
- Squats
- Lunges
- Calf-raises
- Deadlifts
Upper Body Strength
- Russain twists
- Planks
- Push-ups
- Shoulder presses
- Pull-ups
Short Hikes With Backpack
The simplest and most effective way to train for high-altitude adventures in Nepal is to go on a short hike with significant ascents and descents. This mimics the actual trekking or climbing conditions and allows you to understand how your body reacts. Moreover, when you do these activities with a backpack you can practice walking with a heavy weight on your back. This is the best way to learn about proper weight distributions. One can also learn to sync legs and hand movement on uneven terrain for better footing. Doing so also reduces the chances of tripping or falling during the trek.
Likewise, it is highly recommended to practice breathing exercises when you are on short hikes. So that in higher regions, you can learn to breathe efficiently even if the oxygen levels are low and the atmosphere is thin.
- Box breathing
- Pressure breathing
- Diaphragmatic (belly) breathing
- Pursed-lip breathing
Acclimatization and Altitude Preparation
No matter how fit or athletic you are, there is always a risk of Acute Mountain Sickness during high-altitude adventures. Thus, it is very important to understand how your body reacts to a change in elevation and analyse your health at the same time. Altitude sickness generally occurs when our bodies can not adjust to the changing environmental conditions.
Trekkers should take enough acclimatization days before and after any significant elevation gain. Likewise, they should follow the climb high and seep low principle. Even if you trek to higher landmarks during the day, head back to lower sections for the night. Take frequent breaks on the trail and do not push yourself unnecessarily. Earliest signs of discomfort start developing around 2,500 meters. This includes headache, nausea, dizziness and fatigue. As you move beyond 3,500 meters, the threat increases significantly. Trekkers may lose coordination, have blurry vision, and feel extreme physical exhaustion.
Inform your guide as soon as you feel minor discomfort, so that he can provide primary care and prevent the situation from getting worse. Likewise, immediately descend to lower areas. As the oxygen level is high and the atmosphere is not as thin, recovery is much faster. After that, only resume trekking once your body is completely stable and can take on high-altitude adventures’ challenges.
Even though chances are minimal, trekkers may suffer from High Altitude Pulmonary Edema (HAPE) or High Altitude Cerebral Edema (HACE). These conditions especially develop above 5,000 meters and can be fatal if not treated on time. Thus, trekkers should obtain travel that covers emergency helicopter evacuation and hospitalization.
Mental Preparation
Being physically fit is not enough for the high-altitude adventures in Nepal. That said, trekkers should be able to stay focused and keep moving forward even in the challenging conditions. One has to deal with unpredictable and harsh mountain weather. Similarly, they have to survive with basic facilities and living conditions. Trekkers may benefit from practicing meditation or yoga for this. To handle mental challenges during high-altitude adventures in Nepal patience and proper pacing are a must. Having a professional and local guide can also be helpful. They offer words of wisdom and motivate you to keep moving forward.
Food and Hydration
Many trekkers and climbers underestimate the need for a proper diet during high-altitude adventures in Nepal. They should take meals that are rich in carbohydrates and protein to have energy for a long period of time. It is better to stay away from greasy and spicy food during the journey. Likewise, avoid eating meat because higher regions lack proper refrigeration or storage space. As a result, you may fall sick. Also, our bodies lose fluid at a much faster rate in higher regions compared to the normal environmental conditions. Even though dehydration does not cause Acute Mountain Sickness (AMS), it can trigger or amplify the symptoms.
Also, it masks the initial signs of discomfort and delays diagnosis and treatment. This can make the situation worse and extremely dangerous in a short period of time. Thus, trekkers should drink enough water when they are on high-altitude adventures in Nepal. That said, never drink water from a public tap or streams directly because they may be contaminated and cause stomach problems. Take a bottle and purification tablets, and take them only after detoxifying it.
