How to prepare for Nepal trekking, tips and advices

nepal trek preparation

Nepal is a privilege with countless Himalayan ranges, sparkling villages, beautiful temples, and much more. Not only has this, but Nepal alone also possessed eight mountains out of the top 10 mountains in the world. We are discussing here Nepal trek preparation and how to complete the trip quickly.

The name comes immediately with Nepalese Mountain. Mount of Nepal is famous all over the world. People from all over the world dream of visiting this country. They wish to lie in the lap of the world’s tallest mountain. As a result, Nepal is one of the most popular trekking destinations in the eyes of travelers. Trek to Nepal always stands at the top of travelers’ wish lists.

Trekking in Annapurna and Everest are the most popular trekking destinations and are accessible to all people around the world. However, it would help if you had proper Training and physical fitness to accomplish this trek. Speaking, this trek is not for novice trekkers. It would help if you had enough preparation before heading to the trekking. Therefore, this article will help you accomplish your dream journey properly.

Nepal trekking is a challenging and equally thrilling trekking destination. For a non-technical trekking person, it may be arduous. Saying that doesn’t mean this trek is impossible for those people. This trek is possible with the proper experience and complete knowledge about how to train. This trek’s difficulty level involves the number of people traveling, different age groups, time of travel, and the service provider.


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    How to Prepare for Your First Trek

    A challenging trek will require great strength, perseverance, and determination. You must be mentally and physically strong. To finish a problematic trail and ensure you are exactly that, read the following tips on preparing for your first trek.

    nepal trek preparation

    Caption: Nepal is mainly located in the Himalayas, so it is an ideal destination for adventure seekers.

    Reduce Your Stress Levels

    Feeling more than a little stressed about an upcoming trek is easy. In addition to leaving behind your responsibilities at home or work, you must ensure you have packed the right gear for your adventure. What’s more, you’ll have to live a rather basic life on your travels while focusing on remaining both safe and healthy.

    It is, therefore, imperative to find ways to reduce your stress levels before a trek, ensuring you adopt the right mindset when heading off on a trail. For this reason, you must mentally and physically prepare for a journey by looking for ways to unwind.

    For example, you should relax in a hot bubble bath with a good book, which is a home comfort you could miss along the route. You could also use your free time to tune into your favorite sports, especially as you might have limited access to a TV or game news when tackling a challenging hike. For instance, you can distract your mind by placing a wager on an upcoming sporting event, such as the Grand National, Wimbledon, or Euro 2020.

    Alternatively, you could relax in your comfortable bed by watching a Netflix series or YouTube videos on your smartphone. You’ll feel a million miles away from these creature comforts when hiking the Himalayas, traveling through Nepal , or tackling the Inca Trail.

    Mentally Prepare for Basic Living Conditions

    Comfortable beds, hot showers, and running water might be hard to come by on your trail. To avoid culture shock, you would be wise to familiarise yourself with the primary living conditions you can expect during a trek, which could help you mentally prepare for an adventure. It might also help to push through a challenge by taking home comforts with you, such as your favorite snacks.

    Enjoy a Healthy Diet  is the best tip for preparing for your first trek.

    The last thing you will want is to feel unwell during a trek, which could prevent you from completing a trail and ticking the challenge off your bucket list. To prevent illness, you must enjoy a healthy diet before trekking, ensuring you are fit and well from day one of your adventure. You also can avoid sickness and muscle aches during a trek by drinking bottled or boiled water, regularly using a hand sanitizer, and monitoring your posture.

    So, if you want to feel physically and mentally ready for an upcoming trek, you’d be wise to follow the above tips for preparing for your first trek.

    Training needed for Nepal trek preparation

    Most importantly, trekking Training comprises physical fitness, aerobics, strength endurance, etc. Aerobic Training will help you adjust your body to less oxygen. Those who cannot cope with less oxygen must adopt this Training and prepare well. Furthermore, physical fitness training comes under Strength endurance training. Another vital training is Elevation training. This Training helps to strengthen your muscles for better handling of elevation gain.

    Below are some points with a detailed description of how to train for Everest’s three-pass trek.

    Enough Acclimatization

    The crucial factor for accomplishing a high pass trek includes maximum acclimatization.

    You should include enough acclimatization on your itinerary for your Nepal trek preparation. The proper acclimatization of 2 nights is recommended below 3500m height. The Namche Bazaar is the gateway to Mount Everest. Manang village gateway of Annapurna circuit treks lies at 35,00 m/11,500 ft.

    Doing this would provide you enough time to adjust to the less oxygen elevation. Your journey would only be possible if your pace is slow. Furthermore, strolling will give you more time to spend with nature and observe it.

    Interestingly, the additional time you provide in acclimatization helps you produce more red blood cells. The more red blood cells, the more oxygen they would assist in carrying. Thus, you can move safely to the lower elevations.

    Lesser acclimatization may lead to altitude sickness problems. It is critical to acclimatize to the higher region. Thus, the upward journey would be extremely tough without proper acclimatization. High-pass altitude sickness would surely grab you with a shorter acclimation period.

    Specific Training to take

    The specific Training you need to accomplish this for any trek is physical.

    Walking continuously 6/7 hrs. per day is not a joke. Anyone must be physically fit and have enough strength to walk. I repeat, this is not any marathon competition.

    Hiking up and down on the random trail would be your task. You know what? The more challenging task is walking up by carrying the weight of a 6kg backpack on your back.

    Isn’t it scary? That is why your Nepal trek preparation is only suggested for those with good physical health and strength. Some days maybe even longer than others.

    Interestingly, your stamina training and leg strength are more valuable factors. Cardio training is another essential training to take. You should be good enough to carry maximum weight. Thus, training at least 4 to 5 times a week is mandatory. You can also head on a short hike around Kathmandu Valley or any other place. Doing this can be one measure of Training.

    1. Aerobic Training

    Aerobic Training, or cardio training, is essential for preparing yourself to be strong. Nevertheless, this Training is regarded as horrible. The literal meaning of Aerobic is “requiring free oxygen.” Aerobic Training is how the body will be prepared to produce oxygen. In times of energy demand, the body has extra energy. Thus, it acts as an energy storage procedure. Avoiding breathless problems is the main objective of conducting Aerobic Training.

    Any average person may not know that the trek is at a very high altitude. Due to this, the amount of oxygen is less there. Taking this exercise will help you to cope with less oxygen. It will prepare you for the cardiovascular system to deal with less oxygen area for an extended period. Thus, doing so would make your trip more pleasant. Long-distance jogging, swimming, walking, cycling, skipping, etc, are some of the tremendous aerobic exercises for Nepal trek preparation.

    To summarize, you should have at least 3-6 months of Everest Base Camp trek training plan. Running at least 6-12 km thrice a week would be the best option.

    1. Strength Training

    Training yourself to become Strong is another category of exercise, and the Everest High Pass trek preparation plan, includes it.

    Strength and positivity are equally crucial for trek preparation. However, increasing the strength of your muscles, particularly of the leg, will make you stress-free and robust enough to accomplish the journey. Hence, you can later enjoy your trip to the fullest. Trekking at least 5 hours daily requires lots of physical stamina and strength. Squats, lunges, mountain climbing, step aerobics, front and reverse leg curls, etc., are the types of strengthening you should do.

    Most importantly, you must consult a trainer or expert to adopt the correct technique while doing these exercises. Proper exercise will make you stress-free and happy. As a result, our energy level is increased. Doing the exercise incorrectly would harm you instead of increasing strength.

    Along with leg training, your upper body should be strong enough to carry a heavy backpack.

    It would help if you did the following exercise to strengthen your upper body and core for your Nepal trek preparation :

    • Sit-ups
    • Planks
    • Mountain Climbing
    • Shoulder press
    • Back and shoulder flyes

    Mental preparation

    Nepal trekking is not only about physical strength. It is also about mental preparation. You might face many challenges on the trail, whether about cold weather, broken gear, or erupting. To tackle those problems, you will have to have mental preparation. Your body might not face many issues.

    Doing yoga and physical exercise can help calm your mind for the Nepal trek preparation. You can take as much information as possible about any trek on various websites, online magazines, etc. Learn about the trails, and most importantly, be alert about the unplanned things that may happen.

    It is essential both physically and mentally. So, prepare yourself with a positive mindset and a healthy physical condition. This will ensure you are ready to experience all the wonders of trekking in Nepal.

    Prepare for cold and wet weather.

    Trekking in Nepal is one of the eminent places to visit. The Himalayas fall in Himalayan places, so the cold weather is obvious. It falls on the moderate-level trek. You will have to walk for about 6-7 hours a day. The air gradually gets thinner when you go higher.

    Since you will have to walk uphill to a higher altitude, the air on the high passes reaches thin, and you will experience the coldest climate. Along with oxygen, the weather is unpredictable. You will have to prepare for the cold weather in such a region.

    Tips for preparation

    One of the essential things you must do is drink lots of water; you may not find pure water everywhere, so you should carry some filtering pills to keep dehydration away. Avoid stiff drinks such as alcohol and caffeine while trekking to high-altitude places. Do not haste the trek; take your speed.

    Your body might need some time to adjust to that environment. While packing, pack a lot of loose clothes and a pair of trekking boots to make it comfortable to trek. Don’t hesitate to tell your group members if you are having any problems or difficulties. Get as much information about the trek as possible. Be aware of the weather conditions; sometimes, the trek region’s temperature may fall very low.

    Additional tips for Training for trekking

    1. About Elevation

    You should know the elevation you can cover in your journey to train enough for that elevation level. Another best part is that a mindset about anything would make you easy to cope with.

    1. Adopt the right training plan.

    Various trainings are a vital part of the Everest three-pass trek. Doing Training in the right way is only considered reliable and helpful. Hence, make a proper training plan and follow it strictly, as your mentor mentioned.

    Allocate at least 3 to 6 months for formal Training before heading to the mountain climb. Walking, cycling, and swimming up to 15 km is highly recommended for the Nepal trek preparation. The right training plan is directly associated with the level of elevation you are gaining. No worries, our staff members are experienced in providing such Training. They have climbed many times.

    1. Right clothing

    As we all know, Everest three-pass trekking is a challenging task and requires a long duration to complete the journey. It can only be achieved if all the right gear is with you, along with proper Training. Suitable clothing contributes to making the trip easy and comfortable. The right sleeping bag, merino layers, and trekking boots are essential gear that comes under clothing. Enough acclimatization and extended sleep time are most needed during your journey. The proper clothing will make you comfortable and invigorate energy.

    1. Well Hydration

    Drinking enough water and keeping well hydrated are other things to do. Drink at least 4 to 5 liters daily on your trekking day. Keep well-hydrated before the climb. Hydration is highly critical in a low-oxygen environment.

    Besides being hydrated, you should stay out of the sun. Use a sun hat to avoid sunburning. Dring 1 liter of water in the early morning and 2 liters before lunch. This is the best way to train for the Everest High Pass trek.

    1. The pace of your walk

    The pace of your walk determines how easily you complete your trip. You can always stroll; walking at the correct pace is another challenging task. The right pace of walking ensures energy saving and making your journey fruitful. Your aim of climbing mountains depends upon these factors. Descending the trail is much more complicated than climbing up. Thus, you need actual Training on how to walk.

    Your walking pace will directly affect your heartbeat. The high altitude results in less oxygen, below 50%.

    High altitude sickness may quickly attack you with a fast running pace.

    Hence, acclimatize slowly and minimize the damage to your muscles to keep you healthy and strong.


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      Final Thoughts on How to train for Nepal trekking

      In conclusion, the Training mentioned above can easily accomplish the Nepal trek. Otherwise, it may be complex and challenging for non-technical people. Picturing this trek like any marathon would not help complete this journey.

      You are accepting the fact that this trek is challenging. But this trek is always possible with the right positive attitude, enough preparation, a well-experienced travel team, and the right pace. It would help if you did not oppose yourself from getting physically and mentally ready for this. Also, you don’t need to be a marathon expert or any top-grade athlete for the trek. Good practice and proper preparation are all that this trek needs to make it successful.

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