How To Prepare For A High Altitude Trek

Mental Endurance: 

Nothing much can be done about your mental endurance as it is a part of your 'self motivation' system and conscious mental training. It starts with initial help from experienced trekkers and being regular on a high altitude treks. The experience teaches you and builds you over time and helps you build your mental stamina. This game is more mental than physical. Smaller physical lack behinds can be overcome by a strong mental motivation system.

Physical endurance: 

We can enhance our physical endurance by training ourselves before heading to the high altitude for trek. This training program should start way ahead of your scheduled trek departure. The earlier the better. You may start your preparation by  below mentioned guidelines and take it forward by intensifying keeping your goal in mind. During this entire training period, you should focus on your cardio-vascular health and strength training.

Interval Training: 

Interval training is a method of training the cardiovascular system by elevating the heart rate significantly and then allowing it to recover for a period before elevating it again. For example, you may sprint to push your heart rate, then walk to allow it to calm down before starting to sprint again.  Do not overload, but try to intensify on day by day basis. You may also consider to carry weight on your back to further intensify your training. You may take up cycling to do the same. Cycle very quick. Stop. Walk. Walk Fast. Again cycle very quick. Be careful to warm up your muscles before exercising and cooling it down with stretches post training. 

Breathing Exercise: 

Breathing is a very important exercise and comes very handy on high altitude treks. Practice taking deep breaths and holding it. Our classical yoga exercises work extremely well for breathing exercises. Else, swimming is the best. It works both on your cardio and breathing.

Strength Training: 

Your shoulder, back, arms and legs need to be strong to be able to sustain a high altitude hike. Train yourself to strengthen your muscles to be able to carry load on your shoulder and climb uphill in an environment low on oxygen. You may start going to a gym or prepare at home yourself. Atleast, 3 days a week, climb stairs with load on your back, do squats, train your calves, do push ups and planks to increase your core muscle strength. Intensify it steadily.