Training and Trekking
Training for your trek
You will want to allow at least 3 months of training before your trek. Your mission, should you choose to accept it, is to increase aerobic capacity, decrease body fat, and strengthen muscles.
There are as many training programs as there are diet fads. Find one that works for you, and exercise will be fun instead of a burden. Include aerobic exercise, weight training, and distance hiking. Talk to your doctor before starting any exercise routine.
You will want to get your feet used to walking for long periods of time. Go out for a hike of 2-5 hours with as many hills as you can find with a light backpack. The muscles used for going up and down hills are very different. You can go slowly and take lots of breaks. In town, going up and down stairs (not StairMaster) can be helpful.
Altitude training will not necessarily acclimate your body for the trip, but it will be useful to see how your body reacts to higher altitudes.
Get fit for your trip
Fit For Trips, in collaboration with Adventures Within Reach, has developed fitness programs specific to your itinerary to ensure that you have the adventure of a lifetime. A Fit For Trips program will be customized specifically for you to make the most of the activities in your itinerary.
- Select from 4-, 8-, or 12-week training programs
- Choose home-based or gym-based training
- Choose the resistance program that fits your level of experience
- Instruction by audio, video, and personal support
- Customization available for busy schedules, injuries, etc.
Get started today and be fit for your trip! For more information, and to receive a special 20% discount, go to Fit For Trips.
Multi-Day Hiking at Altitude
Always remember to maintain a slow, steady pace from beginning to end. Going slowly allows the body to acclimatize while hiking. Those who start out too quickly will have troubles higher up the mountain as the body will be overexerted.
- Breathe only through your nose for the first two days of the trek.
- After 15,000 feet, breathe through you mouth.
- Use a controlled, deep, regular breathing pattern.
- Hard candy and menthol lozenges can help keep throat moist and clear sinuses.
- Keep in touch with what your body is doing and watch out for your friends overexerting themselves.
- Focus on your daily goal of reaching the next camp by nightfall — not your ultimate goal of reaching the summit.
- Read about Acute Mountain Sickness.
Drink often. Energy bars or Gu may help alleviate fatigue, but they also require more water intake. Focus on your breathing.
Use the “mountaineer’s step.” This techniques involves stepping, leaning on that leg, and then moving the back leg up. Use the mechanical aspects of your body to support your weight instead of using your muscles.
Instead of sitting down at a rest stop, lean against your walking stick. This will keep your muscles active.
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