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How To Prepare For A High Altitude Trek

 

 

High altitude treks, as it has its own glory, it also demanding. Its no easy game. Firstly, to understand the seriousness of high altitude, please read our detailed article High Altitude Seriousness.

 

It will give you a detailed understanding of the terrain, extreme conditions and medical hazards which you will face at high altitude. You need to prepare well physically and mentally before you venture into the high altitude.

 

To know what is required in you to be able to trek, read our article Can You Trek ?

 

Before getting into the preparation works, see a doctor for a medical checkup in the early stages of training to ensure that high-altitude hiking is a safe and recommended activity for your age and physical condition. As you will be taking your body to high altitude where the oxygen in the air is low, terrains are rougher and you will be going into a remote wild areas far far away from health care facilities, mobile networks and ambulance services. In case  you are travelling with us, all of our trips requires you to give us a signed medical certificate by a registered doctor. Find the certificate on this link  

 

The two important areas of focus on any high altitude treks are Mental Endurance and Physical Endurance. To enjoy a trek to the fullest,you need to possess both. Otherwise you will always remain conscious about your physical inability and will not enjoy the trek too much.

 

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.

 

 
    Nandi Kund - Ghiya Vinayak Pass Trek
    Nandi Kund - Ghiya Vinayak Pass Trek
    • 📅 Duration: 10 Days, 9 Nights
    • 🔼 Highest Altitude: 5250m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: May End - June, Sep - Early October
    • 🚩 Starts From: Ransi
    • 🚩 Ends In: Urgum
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehradun, Uttrakhand
    • 🚉 Nearest Rail Head: Rishikesh, Uttrakhand
    Treks On Offer
    Bhyundar Khal Trek
    Bhyundar Khal Trek
    • 📅 Duration: 11 Da
    • 🔼 Highest Altitude: 5100m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: May End - June, Sep - Early October
    • 🚩 Starts From: Joshimath
    • 🚩 Ends In: Joshimath
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehraoon, Uttrakhand
    • 🚉 Nearest Rail Head: Rishikesh, Uttrakhand
    Treks On Offer
    Mera Peak Trekking Expedition
    Mera Peak Trekking Expedition
    • 📅 Duration: 19 Da
    • 🔼 Highest Altitude: 6476m
    • 🛑 Grade: Challenging + ( know trek grades )
    • 👍 Best Time: Apr, May, Sep - Nov
    • 🚩 Starts From: Lukla
    • 🚩 Ends In: Lukla
    • 🌏 Region: Nepal - Everest
    • 🎌 Country: Nepal
    • 🛪  Nearest Airport: Tenzing–Hillary Airport, Lukla, Solukhumbhu
    • 🚉 Nearest Rail Head: Jayanagar or Gorakhpur, Bihar
    Treks On Offer
    Pin Parvati Pass Trek
    Pin Parvati Pass Trek
    • 📅 Duration: 10 days 10 nights
    • 🔼 Highest Altitude: 5300m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: mid Jun, Sep
    • 🚩 Starts From: Manali
    • 🚩 Ends In: Manali
    • 🌏 Region: India - Himachal
    • 🎌 Country: India
    • 🛪  Nearest Airport: Bhuntar Airport (KUU), Kullu, Himachal Pradesh
    • 🚉 Nearest Rail Head: Chandigarh
    Treks On Offer
    Markha Valley Trek
    Markha Valley Trek
    • 📅 Duration: 9 days 8 nights
    • 🔼 Highest Altitude: 5130m
    • 🛑 Grade: Moderate + ( know trek grades )
    • 👍 Best Time: Jun, Jul, Aug, Sep, Oct
    • 🚩 Starts From: Leh
    • 🚩 Ends In: Leh
    • 🌏 Region: India - Ladakh
    • 🎌 Country: India
    • 🛪  Nearest Airport: Leh, Kushok Bakula Rimpochee Airport ( IXL)
    • 🚉 Nearest Rail Head: Katra, (KEA), Jammu Tawi ( JAT)
    Treks On Offer
    Kedarkantha Trek
    Kedarkantha Trek
    • 📅 Duration: 3 Days, 4 nights
    • 🔼 Highest Altitude: 3800m
    • 🛑 Grade: Easy ( know trek grades )
    • 👍 Best Time: Dec, Jan, Feb, Mar, Apr, May, Jun, Sep, Oct, Nov
    • 🚩 Starts From: Sankri
    • 🚩 Ends In: Sankri
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehradun, Uttrakhand
    • 🚉 Nearest Rail Head: Dehradun, Uttrakhand
    Treks On Offer
    Gangotri Vasuki Tal Trek
    Gangotri Vasuki Tal Trek
    • 📅 Duration: 10 days 10 nights
    • 🔼 Highest Altitude: 4810m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: May, Jun, Sep, Oct
    • 🚩 Starts From: Gangotri
    • 🚩 Ends In: Gangotri
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant, Dehradoon
    • 🚉 Nearest Rail Head: Rishikesh, Uttrakhand
    Treks On Offer
    Everest Three Passes Trek
    Everest Three Passes Trek
    • 📅 Duration: 18 days 18 nights
    • 🔼 Highest Altitude: 5554m
    • 🛑 Grade: Challenging ( know trek grades )
    • 👍 Best Time: Mar, Apr, May, Sep, Oct, Nov
    • 🚩 Starts From: Lukla
    • 🚩 Ends In: Lukla
    • 🌏 Region: Nepal - Everest
    • 🎌 Country: Nepal
    • 🛪  Nearest Airport: Tenzing–Hillary Airport, Lukla, Solukhumbhu
    • 🚉 Nearest Rail Head: Jayanagar or Gorakhpur, Bihar
    Treks On Offer
    Island Peak Climbing Expedition
    Island Peak Climbing Expedition
    • 📅 Duration: 18 days 18 nights
    • 🔼 Highest Altitude: 6189m
    • 🛑 Grade: Challenging + ( know trek grades )
    • 👍 Best Time: Apr, May, Sep, Oct, Nov
    • 🚩 Starts From: Lukla
    • 🚩 Ends In: Lukla
    • 🌏 Region: Nepal - Everest
    • 🎌 Country: Nepal
    • 🛪  Nearest Airport: Tenzing–Hillary Airport, Lukla, Solukhumbhu
    • 🚉 Nearest Rail Head: Jayanagar or Gorakhpur, Bihar
    Treks On Offer
    Bali Pass Trek
    Bali Pass Trek
    • 📅 Duration: 9 Days, 8 Nights
    • 🔼 Highest Altitude: 4850m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: May, Jun, Sep, Oct
    • 🚩 Starts From: Sankri
    • 🚩 Ends In: Hanuman Chatti
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehradun, Uttrakhand
    • 🚉 Nearest Rail Head: Dehradun, Uttrakhand
    Treks On Offer
    Mayali Pass Trek
    Mayali Pass Trek
    • 📅 Duration: 9 days 8 nights
    • 🔼 Highest Altitude: 5300m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: May, Jun, Sep, Oct
    • 🚩 Starts From: Ghuttu
    • 🚩 Ends In: Gaurikund
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehraoon, Uttrakhand
    • 🚉 Nearest Rail Head: Rishikesh, Uttrakhand
    Treks On Offer
    Bagini Glacier Trek
    Bagini Glacier Trek
    • 📅 Duration: 8 days 7 nights
    • 🔼 Highest Altitude: 4600m
    • 🛑 Grade: Moderate ( know trek grades )
    • 👍 Best Time: Apr to June, Sep to Nov
    • 🚩 Starts From: Joshimath
    • 🚩 Ends In: Joshimath
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehraoon, Uttrakhand
    • 🚉 Nearest Rail Head: Rishikesh, Uttrakhand
    Treks On Offer
    EBC With Gokyo Lakes
    EBC With Gokyo Lakes
    • 📅 Duration: 18 days 18 nights
    • 🔼 Highest Altitude: 5554m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: Mar, Apr, May, Sep, Oct, Nov
    • 🚩 Starts From: Lukla
    • 🚩 Ends In: Lukla
    • 🌏 Region: Nepal - Everest
    • 🎌 Country: Nepal
    • 🛪  Nearest Airport: Tenzing–Hillary Airport, Lukla, Solukhumbhu
    • 🚉 Nearest Rail Head: Jayanagar or Gorakhpur, Bihar
    Treks On Offer
    Everest Base Camp Trek
    Everest Base Camp Trek
    • 📅 Duration: 14 days 14 nights
    • 🔼 Highest Altitude: 5554m
    • 🛑 Grade: Strenuous ( know trek grades )
    • 👍 Best Time: Mar, Apr, May, Sep, Oct, Nov
    • 🚩 Starts From: Lukla
    • 🚩 Ends In: Lukla
    • 🌏 Region: Nepal - Everest
    • 🎌 Country: Nepal
    • 🛪  Nearest Airport: Tenzing–Hillary Airport, Lukla, Solukhumbhu
    • 🚉 Nearest Rail Head: Jayanagar or Gorakhpur, Bihar
    Treks On Offer
    Har Ki Dun Trek
    Har Ki Dun Trek
    • 📅 Duration: 7 Days, 6 nights
    • 🔼 Highest Altitude: 3600m
    • 🛑 Grade: Moderate ( know trek grades )
    • 👍 Best Time: Mar, Apr, May, Jun, Jul, Sep, Oct, Nov, Dec
    • 🚩 Starts From: Sankri
    • 🚩 Ends In: Sankri
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehradun, Uttrakhand
    • 🚉 Nearest Rail Head: Dehradun, Uttrakhand
    Treks On Offer
    Kang Yatse 2 Trek
    Kang Yatse 2 Trek
    • 📅 Duration: 12 days 12 nights
    • 🔼 Highest Altitude: 6223m
    • 🛑 Grade: Challenging ( know trek grades )
    • 👍 Best Time: Jun, Jul, Aug, Sep, Oct
    • 🚩 Starts From: Leh
    • 🚩 Ends In: Leh
    • 🌏 Region: India - Ladakh
    • 🎌 Country: India
    • 🛪  Nearest Airport: Leh, Kushok Bakula Rimpochee Airport ( IXL)
    • 🚉 Nearest Rail Head: Katra, (KEA), Jammu Tawi ( JAT)
    Treks On Offer
    Sandakphu Trek
    Sandakphu Trek
    • 📅 Duration: 7 Days 6 nights
    • 🔼 Highest Altitude: 3636m
    • 🛑 Grade: Easy ( know trek grades )
    • 👍 Best Time: Oct - May
    • 🚩 Starts From: Maneybhanjyang
    • 🚩 Ends In: Srikhola
    • 🌏 Region: India - Darjeeling Sikkim
    • 🎌 Country: India
    • 🛪  Nearest Airport: Bagdogra, West Bengal
    • 🚉 Nearest Rail Head: New Jalpaiguri, West Bengal
    Treks On Offer
    Goechala Trek
    Goechala Trek
    • 📅 Duration: 10 Days, 9 nights
    • 🔼 Highest Altitude: 5000m
    • 🛑 Grade: Moderate + ( know trek grades )
    • 👍 Best Time: Mar - May, Sep - Dec
    • 🚩 Starts From: Yuksom
    • 🚩 Ends In: Yuksom
    • 🌏 Region: India - Darjeeling Sikkim
    • 🎌 Country: India
    • 🛪  Nearest Airport: Bagdogra, West Bengal
    • 🚉 Nearest Rail Head: New Jalpaiguri, West Bengal
    Treks On Offer
    Phoktey Dara Trek
    Phoktey Dara Trek
    • 📅 Duration: 8 days 7 nights
    • 🔼 Highest Altitude: 3800m
    • 🛑 Grade: Easy ( know trek grades )
    • 👍 Best Time: Jan - May, Sep - Dec
    • 🚩 Starts From: Hilley
    • 🚩 Ends In: Bhareng
    • 🌏 Region: India - Darjeeling Sikkim
    • 🎌 Country: India
    • 🛪  Nearest Airport: Bagdogra, West Bengal
    • 🚉 Nearest Rail Head: New Jalpaiguri, West Bengal
    Treks On Offer
    Dzongri La Trek
    Dzongri La Trek
    • 📅 Duration: 8 Days, 7 nights
    • 🔼 Highest Altitude: 4170m
    • 🛑 Grade: Moderate ( know trek grades )
    • 👍 Best Time: Jan - May, Sep - Dec
    • 🚩 Starts From: Yuksom
    • 🚩 Ends In: Yuksom
    • 🌏 Region: India - Darjeeling Sikkim
    • 🎌 Country: India
    • 🛪  Nearest Airport: Bagdogra, West Bengal
    • 🚉 Nearest Rail Head: New Jalpaiguri, West Bengal
    Treks On Offer
    Pangarchula Peak Trek
    Pangarchula Peak Trek
    • 📅 Duration: 7 days 6 nights
    • 🔼 Highest Altitude: 4575m
    • 🛑 Grade: Moderate + ( know trek grades )
    • 👍 Best Time: May June, Sep Oct Nov, Dec Jan Feb Mar Apr
    • 🚩 Starts From: Joshimath
    • 🚩 Ends In: Joshimath
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehraoon, Uttrakhand
    • 🚉 Nearest Rail Head: Rishikesh, Uttrakhand
    Treks On Offer
    Sandakphu 4 Day Trek
    Sandakphu 4 Day Trek
    • 📅 Duration: 4 nights
    • 🔼 Highest Altitude: 3636m
    • 🛑 Grade: Easy ( know trek grades )
    • 👍 Best Time: Jan - May, Oct - Dec
    • 🚩 Starts From: Maneybhanjyang
    • 🚩 Ends In: Srikhola
    • 🌏 Region: India - Darjeeling Sikkim
    • 🎌 Country: India
    • 🛪  Nearest Airport: Bagdogra, West Bengal
    • 🚉 Nearest Rail Head: New Jalpaiguri, West Bengal
    Treks On Offer
    Mentok Kangri Climbing Expedition
    Mentok Kangri Climbing Expedition
    • 📅 Duration: 11 Days, 10 Nights
    • 🔼 Highest Altitude: 6230m
    • 🛑 Grade: Challenging + ( know trek grades )
    • 👍 Best Time: Jun, Jul, Aug, Sep, Oct
    • 🚩 Starts From: Leh
    • 🚩 Ends In: Leh
    • 🌏 Region: India - Ladakh
    • 🎌 Country: India
    • 🛪  Nearest Airport: Leh, Kushok Bakula Rimpochee Airport ( IXL)
    • 🚉 Nearest Rail Head: Katra, (KEA), Jammu Tawi ( JAT)
    Treks On Offer
    Kang Yatse 1 and 2 Climbing Expedition
    Kang Yatse 1 and 2 Climbing Expedition
    • 📅 Duration: 16 Da
    • 🔼 Highest Altitude: 6401m
    • 🛑 Grade: Challenging + ( know trek grades )
    • 👍 Best Time: Jun, Jul, Aug, Sep, Oct
    • 🚩 Starts From: Leh
    • 🚩 Ends In: Leh
    • 🌏 Region: India - Ladakh
    • 🎌 Country: India
    • 🛪  Nearest Airport: Leh, Kushok Bakula Rimpochee Airport ( IXL)
    • 🚉 Nearest Rail Head: Katra, (KEA), Jammu Tawi ( JAT)
    Treks On Offer
    Kedarkantha Short Hardcore Trek
    Kedarkantha Short Hardcore Trek
    • 📅 Duration: 3 nights
    • 🔼 Highest Altitude: 3800m
    • 🛑 Grade: Moderate ( know trek grades )
    • 👍 Best Time: Dec, Jan, Feb, Mar, Apr
    • 🚩 Starts From: Sankri
    • 🚩 Ends In: Sankri
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehradun, Uttrakhand
    • 🚉 Nearest Rail Head: Dehradun, Uttrakhand
    Treks On Offer
    Sandakphu Phalut In Land Rover
    Sandakphu Phalut In Land Rover
    • 📅 Duration: 4 Days, 3 Nights
    • 🔼 Highest Altitude: 3636m
    • 🛑 Grade: Easy ( know trek grades )
    • 👍 Best Time: Jan - May, Sep - Dec
    • 🚩 Starts From: Maneybhanjyang
    • 🚩 Ends In: Maneybhanjyang
    • 🌏 Region: India - Darjeeling Sikkim
    • 🎌 Country: India
    • 🛪  Nearest Airport: Bagdogra, West Bengal
    • 🚉 Nearest Rail Head: New Jalpaiguri, West Bengal
    Treks On Offer
    Har Ki Dun Ruinsara Tal Trek
    Har Ki Dun Ruinsara Tal Trek
    • 📅 Duration: 9 Days, 8 nights
    • 🔼 Highest Altitude: 4200m
    • 🛑 Grade: Moderate ( know trek grades )
    • 👍 Best Time: Jan, Feb, Mar, Apr, May, Jun, Jul, Sep, Oct, Nov, Dec
    • 🚩 Starts From: Sankri
    • 🚩 Ends In: Sankri
    • 🌏 Region: India - Uttrakhand
    • 🎌 Country: India
    • 🛪  Nearest Airport: Jolly Grant Airport, Dehradun, Uttrakhand
    • 🚉 Nearest Rail Head: Dehradun, Uttrakhand
    Treks On Offer
View User Profile for Suman

Every day I keep learning new things, but as of now, I think I can describe myself as a Loyal Himalayan Lover, Avid Trekker, Student Of Mountaineering, Amateur Photographer and an Enthusiastic Anthropologist. I am a Computer Science Engineer by education and previously worked as a Software Developer for premium IT companies. However, I quit the luxury of a high-earning corporate job and left behind the herd to walk towards the spiritual path laid down by the Godly Himalayas. At the age of 27 with no savings at all and being the only son from a lower-middle-class family, it was too young to fight against the family who in turn had to fight against the rules laid down by society. However, with my determination and perseverance, everything became smooth by passing time.

It wasn't easy for me as I learnt the hard way from mistakes - my own and by observing others. I fought 2 major road accidents that broke my right tibia and femur. I underwent 7 surgeries that kept me away from the mountains, but I patiently fought them all to get back to trekking again in the Himalayas with rods and plates in my bones. Despite doctors saying I cannot walk properly ever again to getting back to trekking on the difficult routes again, Life made me understand very clearly what it wants out of me in this World. It wants me to serve the Himalayas and its community, live a peaceful, content and simple life. That's what I have dedicated my this life to. I am not religious, but spiritual. The Himalayas define my road.

The Himalayas today is spammed by mushrooming trek agencies and big companies who take pride in being India's Largest, biggest, oldest, etc. They are exploiting everything for the sake of profit. It is in dire need of regulation by credible Government authorities, Sustainable Tourism Practices needs to be forced upon every organisation, Small Group Sizes needs to be mandated, Fixed camping should be restricted in alpine zones and Negative Ecological Impact Trekking Protocols should be laid down immediately by governing bodies. With all these objectives, I founded Himalayan High in the year 2015. Learn more about Himalayan High on About Himalayan High

Posted by Suman Chowdhury Sunday, March 20, 2016 5:01:00 AM

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