I’m headed off soon to do the Laya Trek in Bhutan (which is a small portion of the Snowman Trek – known as the hardest trek in the world) and as the trip gets closer, I’m getting a bit more anxious about my hiking and trekking abilities. To prepare, I’ve been incorporating many of the tips for trek training below into my workout routine.
Whether it’s high altitude trekking or hiking at lower altitudes, the following will help in your trek training, too.
1) Do aerobic exercises. Work on getting your heart muscle strengthened and your lungs used to breathing deep, especially if you’ll be at altitude like in the Himalayas. Running, climbing stairs and high impact group classes will all help. Consider doing these 3 to 4 times per week.
2) Work on strength training. Get your thigh and calf muscles good and strong so that when you’re climbing those mountains, it’ll feel like less work. It won’t hurt to work on your arm and stomach muscle strength as well by doing pushups and situps or stomach crunches.
3) Take the stairs. Any time you have a choice, skip the elevator and escalator and take the stairs. This is an easy way to build up your leg muscles little by little.
4) Take long walks and, whenever possible, incorporate hills and stairs into those walks. You’ll likely be on trails for extended periods of time on a trek – getting used to walking for hours at a time will help you endure once you’re on the trek.
5) Hike at altitude. If you’re trekking, you’ll likely be at some level of altitude. By spending your weekends hiking in the mountains, it will help you get used to the altitude at your destination.
6) Carry some added weight. During at least some of your workouts, walks or hikes, carry a backpack that has the approximate weight you’ll be carrying with you on the trek.
7) Trek in hiking boots that are well broken in. Whether you need heavy duty boots or those that are light hikers, don’t wait until the last minute to make sure they fit well and are comfortable. Also, by building up some callouses prior to your trek, it’ll ensure fewer problems in the mountains.
The bottom line? The better shape you’re in prior to departure, the better the experience will be once you’re on the trail.
Travel Well!
Beth
Related links:
Bhutan Laya Trek
Best Books on Bhutan
The Travel Chica says
If you’ve been doing all of these things, I’m sure you will be prepared for Bhutan. Good luck!
Matt says
I’m leaving for Nepal next week for a trek. I’ve loaded down my backpack with clothes and weights to hike around the hills by my house. Can’t really duplicate the altitude though. I hope I’m ready!!