How to train for a high altitude trek?

Trekking is an exciting activity and most people can partake in it without too much difficulty. But high altitude trekking is a completely different ball game. At high altitudes, especially above 15,000ft, oxygen levels are lower and the air is thinner. This makes breathing more difficult and puts a lot of strain on the body. With poor or inadequate training, you could encounter some serious problems like altitude sickness, pulmonary oedema and cerebral oedema in high altitudes, which are sure to cut your adventure short.

So before you set out on your trek, it is important to train your body well so that it can function well and adapt effectively at high altitudes. You have to begin training at least 2 months before your trek. So how exactly do you go about it?

Step 1: Get your doctor’s ‘Okay to go’

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Meeting your doctor and getting a health checkup is an important step that must be done before training commences so that you know that your body is fit enough for training as well as for the trek itself. Doing this before training will also give you an idea about how to start your training and which areas you need to give more attention to.

Step 2: Walk as often as you can

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Your training plan must include a lot of walking, both on flat terrain and on slopes. You should aim to walk around 6-8km, so start light, and work your up way from 1-2 km. Trekking once in while on a few hills that are nearby will also be very effective. One thing that you must do is, wear the shoes that you are planning to wear for your high altitude trek. This will help your feet get used to the shoes and you can notice any shoe bites or friction well in advance.

Step 3: Speed up your run

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Regular running is a great way to boost your cardiovascular system to function efficiently at high altitudes. Start with shorter distances and slowly increase your running distance but try to keep your speed constant. Your goal is to run 4km in around 25 minutes. Wear good running shoes that fit well.

Step 4: Strength Training

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Strength training is a crucial part of your workout plan. You must strength-train at least 2-3 times a week. Strength training builds strength in your muscles and joints which will help your body bear the rigors of the cold, altitude and exertion. Your strength training plan may include body weight training like yoga or weight-training.

Step 5: Interval Training

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Interval training is a boon to all high altitude trekking aspirants. Interval training when done effectively and correctly can elevate your heart rate to the point where your muscles are functioning anaerobically (without oxygen) and allow some time for recovery. This prepares your body for the low oxygen environment that you will encounter during your trek and trains your body to use available oxygen more efficiently. Incorporating interval training into your routine at least 1-2 times a week will boost your cardiovascular system and your endurance.

Step 6: Hit those stairs

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Trekking on mountains requires a great deal of lower body strength and endurance. So if hills are not accessible to you, opt for stair climbing. Pick up a backpack, fill it up with old books or other items to make it weigh around 5-6kg. Go to a location nearest to you that offers a great workout in the way of stair-climbing, put on your back-pack, set a target of 20-30 minutes and start climbing.

 Step 7: Practice breathing exercises

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Breathing exercises are an excellent way to slow down your breathing and ensure maximum utilisation of oxygen from each breath. You can opt for doing yogic breathing techniques like equal breathing or alternate nostril breathing to make your breaths longer and deeper. If you would like something different, try swimming. Swimming is an amazing challenge for your respiratory system. Try to incorporate breathing exercises into your routine 3-4 times a week. You will gradually but surely see your lungs expand and work better.

Are you all set? Not quite…

Here are some important tips that will help you make the most out of your training.

•  Eat healthy, wholesome and nutritious food that will help you keep up with your training and ensure that your recovery is quick and comfortable.
• Stay hydrated. Drink water frequently and stay away from caffeinated beverages or food. Water will accelerate your muscle recovery post exercise and also improve your general health.
•  Get a good night’s sleep. Try to sleep at least 7-8 hours a day to prevent fatigue and strain. Poor sleep will mess with your training and set you up for overexertion and injury.
• Get a professional to help you, when you are unsure about how to do certain workouts  Workouts when done improperly can cause injury which may completely throw you off your training routine. A personal trainer can help you choose workouts that suit you and design a program based on your goals.
•  Enjoy your hard work. Don’t get too serious with the training. Yes, it is important to be focused and put in a lot of effort, but have fun working out. The more fun your workouts are, the more eager you will be to do them.

The most important step that you should follow is, consistency. The more regular your training is, the more benefits you will reap and the faster you will see results. So design a plan and stick to it. Get fit and get ready to hit the trails.

By Srinidhi Seshadri

Fitness and Health Trainer, NALS Outdoors