An often used phrase in Nepal is ‘Nepali flat’. Your guide will surely say this to you a few times. This means the trail is about to ‘undulate’ quite considerably. Distances are not measured in conventional meters, km or even miles on the trails in Nepal, but in walking times. This is because the trails go uphill or downhill but seemingly never flat. Therefore it is best to arrive in Nepal suitably conditioned, and if you have not done so already then start to get fit. Visit your local gym or go for a bike ride. If you arrive there suitably conditioned then you will enjoy the trip so much more. You should be able to walk for 7 to 9 hrs in a day on undulating terrain (i.e. going up and down hill) and not feel exhausted! There are also a few steep hills to negotiate (takes about 2hrs) and so you should be ready for these.
Following are some guidelines to get prepare before trekking to Himalayas:
Workout schedule: Before your trek make commitment to prepare yourself for trekking by setting workout schedule. You should start training several months before your trek to achieve optimum fitness. You can visit gym and initiate various fitness activities .Aerobic fitness is a key factor of a comfortable trekking experience; if your body is used to physical effort, you will be less likely to suffer from exhaustion or injury.
Focus on endurance. Trekking in the Himalayas engross lengthy days of sustained movement. Try a longer exercise to prepare your body for longer distances in every once or twice per week.
Strength Training: In addition to your aerobic conditioning, use strength training exercises to tone your muscles, legs, back, shoulders, arms, and abdominal muscle. Using free weights or machines at the gym will build up your strength. Squats are great for exercising your core and especially your legs as you will need all of the leg strength you can get to makes it through. Likewise, prepare your body accordingly as trekking in the mountain involves many steep incline and decline. Put hiking on the hills as your daily workout at least once or twice per week,
Mental preparation and listen to your body: Trekking involves a lot of physical exertion, Pay close attention to various parts of the body and deliberately let them loosen up. When you trek try to relax your body. One of the bad things that can occur throughout your trek is altitude sickness. That’s why one needs to listen to body. You will get used to with the environment when you perform lots of the multi-day treks .
Medical advice: Preexisting health conditions can create trekking at high altitude even more complicated for you. We do recommend you to consult your doctor or health advisor beforehand and talk about your trekking plans to take medical advice.
Stay re-hydrate and REST: Rest days are crucial. Allow your body to recover along with hard training. That includes a couple days of rest every week during training, and before the trek. In addition, Focus on staying well hydrated during your training. If you’re familiar to trekking, bring snacks and small doses of sugar can be helpful to give you bursts of energy.
Sound Sleep: Try to get at least eight hours of sleep at night during your training. People often have difficulty in sleeping at higher elevation and lessen sleep will make your trip much more challenging.