Annapurna Base Camp trek is one of the most famous treks, and it is conquered by people all around the world annually. But only some people can their goal because trekkers are forced to abandon their treks because of injuries or problems with their fitness. Hence it’s crucial to be both physically and mentally ready before you go on this journey.
Even if you’re an experienced traveler hoping to improve your output or a novice getting ready for your first trek it’s a pre-requisite to be in a great physical condition. The better your physical condition, the more content you will be. So before you leave, make a small investment in your general fitness as it provides great benefits in terms of what you may achieve on the route. Hence to begin your fitness journey for the annapurna base camp trek you must set and adhere to a training regimen.
You can start taking many sensible actions right now to prepare yourself for this once-in-a-lifetime experience. Once you’ve created your exercise regimen, be sure to stick to it because the secret to top physical fitness is consistency. Your body may take weeks or months to be in top-notch physical condition but with persistent training and diet the change will surely come to your body and fitness levels
In this article, we delve into the specifics of what exercises to perform, and how long to perform them to be order to be in a great physical and conquer the annapurna base camp trek.
Cardiovascular training
The majority of treks in Nepal are high-altitude excursions that reach elevations of at least 4,000 meters. Among these treks, the annapurna base camp trek is known for taking trekkers to greater elevations in the Himalayas. These high altitudes typically boast extremely thin air due to which breathing becomes challenging. Also, your heart must beat quickly when walking in such weather and conditions to circulate blood and oxygen throughout your body.
Hence your heart has to work twice as hard to keep your body functioning normally. So it’s critical to have a robust heart and lungs to survive in these circumstances which can be developed by cardiovascular training.
Cardiovascular training is the foundation of trekking preparation. They improve your body’s ability to withstand extended periods of physical activity. Some of the cardiovascular exercises that one can do before annapurna base camp are swimming, cycling, jogging, running, etc. Cardiovascular exercise doesn’t require you to go outside or to the gym as there are excellent array of exercises that you can perform at home without the need for any specialized equipment or training.
Exercises such as Hops, squats, leg raises, jumping jacks and half-jacks can be performed in your home. Other forms of exercise such as HIIT also known as high-intensity interval training are advisable as these workouts will increase your lung and heart capacity. Hence these training techniques maximize oxygen intake and use and strengthen muscle areas for the needs of various treks.
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Strength training
Strength training is usually an excellent option to trek the annapurna base camp trek because leg strength is necessary for a fun experience. Since trekking entails traveling through a variety of terrain, including ascent and descent through rough trails strength training is required. Strength training focuses on the muscle areas that are necessary for trekking.
Although the annapurna basecamp trek is known as a moderate-level trek you will need to walk for five to six hours a day on average which can be extremely taxing on your limbs. Hence you would need support of various muscles as you travel up and down the trail.
Your lower back, core, hamstrings, quadriceps, and hips are among the muscles that are actively used during the trek. So to strengthen these muscles include several sets of step-ups, step-downs, deadlifts, lunges, and squats in your training regimen. These exercises guarantee that your body is sufficiently prepared to withstand the annapurna basecamp trek as it also reduces the likelihood of sprains or injuries. Hence one or two days each week should be sufficient to conquer the trek
Altitude training
It is necessary to remember that the annapurna basecamp trek takes you to a significant elevation, meaning that your blood and muscles will have less oxygen. The reduced oxygen levels at high elevations can make it difficult to be there. Trekkers who reach high elevations too rapidly frequently experience altitude sickness.
Headache, insomnia, nausea, and exhaustion are among the symptoms that occur when a person is affected by altitude sickness. So one must make an effort to learn breathing exercises that will expand your lung capacity to tackle altitude sickness. If you’ve mastered the discipline of mindful and appropriate breathing exercises, you probably won’t need to gasp for air when trekking the mountain routes. Instead of breathing shallowly from your chest, focus on taking slow, deep breaths. By engaging in the various breathing exercises outlined by ancient breathing techniques you can enhance blood circulation and control body temperature.
Stability exercises
Exercises for balance and stability are designed to improve your ability to maintain your balance. Therefore one must practice these stability exercises for a few minutes each day. Increasing your balance will help you avoid injuries while traveling and provide you with greater stability when climbing. It also maintains your capacity to stay composed during tough climbs and enhances your leg-hand coordination.
Your back, pelvic, and abdominal muscles along with core muscles must be trained for flexibility and balance. So the main component of maintaining stability during your trek is building up the muscles in your shoulders, hips, and core that support your joints. Exercises like crunches, bridges, planks banded squats and single-leg stances are excellent for developing stability.
An easy and efficient balance exercise is to walk heel-to-toe with your arms at your sides and your eyes facing straight ahead. Hence your body’s capacity to regulate the range of motion in your joints is known as stability and it is the most important part of trekking as it prevents you from getting into accidents while you walk on rough and rugged terrain.
Go for short hikes
Before your trip, hiking regularly will strengthen your muscles and increase your experience.
Seek out areas with varying elevation and terrain so you can feel how your body reacts to stress and identify any areas where you might want to make improvements. Short Hiking will also teach you how to make the most of your body and hiking gear.
It is a necessary experience before you undertake the annapurna base camp trek as it can help you avoid injuries and falls when traveling through a difficult terrain. Pick trails with lots of ascents and descents along with added weight to it as you go along. This will help you get used to managing your body with a weighted pack. Furthermore creating a hiking training plan also allows you to test out equipment and gauge your body’s response to increased exercise. It takes a few training hikes to truly get the hang of grueling experince.
Mental preparation
The trek to Annapurna Base Camp can be mentally taxing and you may also encounter certain difficulties during your trek. Although trekking can be fun and exciting it can also be a very draining experience. Physical fitness is required but the mental aspect is equally important during the trek.
This is an aspect that can also make or break one’s journey. One should have the capacity to negotiate unknown territory, withstand physical stress, and remain composed under many circumstances that may arise during treks. Therefore, it’s a good idea to psychologically get ready for what lies ahead on your trekking route. Everyone experiences it even a skilled trekker. However, by manifesting a successful journey and realizing what success means to you, you can conquer the trek.
It’s about remaining mindful of the circumstances and admitting discomfort without allowing it to get in the way of resolve. Selecting the ideal moment will help you avoid experiencing mental weakness as different weather comes along with different experiences and comfort levels.
Conclusion
Trekking in Nepal requires a certain level of mental and physical fitness. When you travel on the annapurna base camp trek you will go through scenic beauties and valleys with rich cultural legacy along with rough and rugged terrain. This overall experience offers you a fusion of accomplishment and adventure. The adventure comes with a lot of health risks and challenges so one must be prepared and use caution while undertaking this trek. Solid preparation makes you feel more confident and stay composed during the trek.
Making your body’s preparedness a priority will improve your endurance and guarantee that you may enjoy the wonders of nature to the fullest without worrying about getting hurt. Hence Investing in its fitness would surely make your journey more enjoyable at every turn. So get ready to be amazed by the wonders of the Annapurna Region by keeping a positive outlook and making sure your body is in optimal shape.
Reference: https://www.exploreinnepal.com/short-annapurna-base-camp-trek/
