Fitness and Travel

When contemplating or preparing for a Himalayan trek one of the main concerns most people have is whether they are fit enough for the demands of the trail and how to improve their conditioning. In my experience almost everyone who arrives in Nepal has adequate fitness to complete their chosen trek (aside from possible altitude-related problems), but many do not have adequate fitness to fully enjoy the trek. Many trekkers make it to their destination but are so exhausted by the effort that the only reward is being able to boast about their accomplishment. It should also be noted that there are some people who are so concerned about not have adequate fitness that they over train and injure themselves before getting to Nepal. A well-planned physical fitness program, ideally started at least six months before starting the trek, is really essential to having a successful, enjoyable trek.

In an earlier post I outlined a recommended training program to prepare for a trek. The emphasis of course was on aerobic conditioning and building leg strength, both with gym exercises and hiking. Another aspect that is too often overlooked is having overall fitness and strength in all parts of the body to reduce the risk of injury of in any area.  This is especially important since you will need to move a lot of gear around in a variety of situations (airport baggage claim, hotel rooms, mountain lodges, etc) which can put an abnormal strain on the back and neck. It is all too easy to pull a back or neck muscle trying to lift a heavy bag from an awkward position, and the resulting pain can literally ruin a trekking vacation. It is also important to exercise caution while you’re travelling to lift and carry your bags carefully, always lifting with your legs as much as possible with a straight back.

So be sure to include core and upper body exercises into your fitness program for optimum trek preparation.. You’ll look good, feel good, and have a wonderful, unspoiled trekking vacation.

iTrekNepal team and Family

The mission of iTrekNepal since its inception has been to provide a higher level of quality and care than has ever been available to trekkers in Nepal. These high standards are reflected in the quality and dedication of our employees and the quality of accommodations, transportation, food and all the other services that we provide on every trek.

Our local office and experienced guiding staff in Nepal insures that you will have a genuine, Nepali-style, full-service trek. You also have immediate access by e-mail or phone to our staff of Nepal trekking experts who can answer any question about trekking in Nepal and help you plan your trip.

ITrekNepal is the only Nepal trekking company based in Bhaktapur, a beautiful World Heritage city just outside Kathmandu. Guests staying with us in Bhaktapur will find a peaceful refuge from the clamor of Kathmandu, with easy access to both the Nepal countryside and central Kathmandu.

iTrekNepal Office Staff
iTrekNepal Office Staffs

Top left to right:
Jyoti Pradhan, Urmila Jadhari, Sabina Joshi, Narendra Malla, Andrew Leonard, Shree Prasad Koju, Nani (Rondi Leonard)

iTrekNepal Guide Staff

Our guides are dedicated to iTrekNepal and are the most important members of our company. All ITrekNepal guides are specially trained by the Nepal Academy of Tourism Management (NATM) and licensed by the Nepal Ministry of Tourism. More importantly they are a lot of fun to be with and are devoted to ensuring that you have a fantastic trekking experience.

iTrekNepal Guides

Top row left to right:
Phurtiman Tamang (PM), Santa Gale, Kumar Magar, Ranjan Jyakhow, Sanjay Shrestha

Bottom row left to right:
Yudhaa Magar, Sonam Sherpa, Bir Magar, Suman Koju, Rajesh Prajapati

Read more about our individual guides on the links below:

Trekking Outlook 2015/2016

The April earthquake in central Nepal had a devastating impact on two of the most popular trekking regions in Nepal. The Langtang Valley trek was the victim of a massive landslide that has closed that trekking route, at least for tea house trekking. A new trail has been cut through the landslide area which will make it possible to do camping treks there until the lodges are rebuilt sometime next year.

ITrekNepal trekkers near Mt. Everest  - October 2015

ITrekNepal trekkers near Mt. Everest - October 2015

The Manaslu region was also severely affected although not as badly as Langtang. The Manaslu Circuit and Tsum valley treks are closed for now for regular trekking but should reopen for organized tea house treks in the spring. The Everest region had some quake damage but reconstruction of the trails and lodges was very quick and the region is back to normal. We have already had a several groups enjoy successful treks to Everest Base Camp and crossing some of the high passes. The Annapurna region was minimally affected by the earthquakes and all the major routes including the Circuit and Base Camp treks are in good shape. We have already had several groups complete treks to Annapurna Base Camp this season. All other parts of Nepal are open for trekking, including the Kathmandu Valley, Makalu, and Rara Lake.

ITrekNepal guest from Denmark on Annapurna Circuit Trek - October 2015
ITrekNepal guest from Denmark on Annapurna Circuit Trek – October 2015

With the help of the New Hope Society and donations from many of our friends around the world, the ITrekNepal has helped the families of our guides and porters to build shelters in their villages where they will reside while their homes are being rebuilt. The ITrekNepal guides and porters are now safe and secure, and are looking forward to the opportunity to start trekking again.