The Himalaya Range is a massive mountain range in Asia. In Tibet, Nepal, and India, trekkers flock into the Himalayas each year to experience the beauty and grandeur of a range that holds some of the highest mountains in the world. Himalayan trekking is physically and mentally challenging, but offers rewards that far outweigh the difficulties.
Instructions
1. Start an exercise program. If you don't exercise regularly, start. Aerobic fitness is a key factor of a comfortable trekking experience; if your body is used to physical exertion, you will be less likely to suffer from exhaustion or injury. As many as six months before your trek (depending on your level of physical fitness), aim to start a program of regular physical activity for an hour per day, five days per week.
2. Focus on endurance. Trekking in the Himalayas can require long days of sustained movement. Once or twice per week, try a longer workout to prepare your body for longer distances. If you need guidance, research and follow training programs for 10K or longer races.
3. Use your backpack. Because treks in the Himalayas generally involve wearing a backpack filled with gear, be sure to take yours for a test run. Fill it with a representative load and head to local trails. The added weight can make a significant difference in your physical performance and conditioning. If you are not able to hike with a full load, start with a more manageable weight and build up to the expected weight of your expedition pack.
4. Don't forget strength training. In addition to your aerobic conditioning, use strength training exercises to tone your muscles before your trek in the Himalayas.
5. Hike on hills. Trekking in the Himalayas will include many steep ascents and descents, so prepare your body accordingly. At least once or twice per week, make a point to include hills in your daily workout. Alternate between steep hills and gradual inclines. If you can, carry your backpack during these workouts for additional physical conditioning.
6. Climb high. Himalayan treks often include forays into high altitudes, which can affect the body in dramatic ways. Plan several weekend trips to an area of high elevation to get an idea of how your body will react.
7. Break in your hiking boots. Aim to wear your hiking boots for at least 20 miles before setting out on a Himalayan trek. There is nothing that will ruin a trek faster than blisters caused by too-new boots.
8. Don't overtrain. The Himalayas are tough but you won't be climbing Everest and it is not necessary to overtrain. Aim to eat a healthy diet, get adequate sleep, and keep your body moving without exhaustion. Your goal should be to start your trek in the Himalayas with a well-rested strong body.
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