Preparing for a Nepal Trek

One of the most frequent questions I am asked by people who are planning to trek in Nepal is how to prepare for a Himalayan trek, particularly a longer one at high altitudes (above 3000 meters/10,000 feet)..

Assuming that you have the basic physical conditioning equal to the trek that you have chosen to do, preparing for the trek is fairly straightforward. There are three basic components of preparation  - aerobic, strength, and  mental. Aerobic conditioning is important primarily because you will trekking in thin air, up to 40% less than at sea level.

With good aerobic conditioning you will be able to better metabolize whatever oxygen is available to you, not only bringing energy to your leg muscles, but minimizing the potential effects of Altitude Mountain Sickness (AMS). You should plan on doing at least one hour of aerobic conditioning at least 4 times per week for 2 months or more before your arrival in Nepal. This can running, cycling (outdoor or stationary), Nordic track, hill climbing, or any exercise that gets your heart rate into the aerobic range (70% of your maximum heart rate) for sustained periods of time.

Even if you are in good overall physical condition you may not have the right muscles well-conditioned for the kind of trekking terrain you will experience in the Himalayas. Building good leg muscle strength in the gym is helpful but it is also very important that you exercise the exact muscles that you will depend on when you trek. Hiking in hilly areas for at least two hours per day with some weight on your back is the best way to do this. Not only will it make your climbs up steep mountain trails easier and more enjoyable, but even more importantly it will help with the long descents down steep trails.

You might think that the biggest challenge of high mountain trekking is going up but actually it is descending that creates the most problems for trekkers. In the gym be sure to focus on building strength in your quadriceps, the muscles that take on all of the burden going downhill. If you have weak quads you will be likely to step down heavily, possibly leading to ankle, knee and other problems during the trek. Tai Chi is also an excellent exercise for trekkers as it focuses not only on strengthening these muscles but also on technique for stepping lightly and safely. The Tai Chi technique of well-balanced “weightless stepping” is ideal for navigating steep, uneven trail surfaces for many hours per day.

Western trekkers in Nepal will notice how the trails there are generally so much steeper than in their home countries. This is not because the Himalayas are necessarily steeper than anywhere else, but because Nepalese use these trails as their main routes of commerce, just as we use roads. Mountain trails in western countries are designed for recreation and so are usually laid out in long, sweeping switchbacks to reduce the amount of effort required without concern for the time it takes to get from one place to another. Trails in Nepal are much straighter, going almost directly up or down to their destination, from village to village. Rather than have long, gradually ascending trails most Himalayan trails point almost directly up, requiring a lot more effort, and especially when descending, a lot more concentration.

Mental preparation is often overlooked by many people who have otherwise prepared well in all other areas. While trekking may require a lot of physical effort, something to “endure” as the only way to see remote parts of Nepal, it can be a very enjoyable exercise of itself.. Pay close attention to various parts of the body and consciously let them loosen up. When you trek try to relax your body, especially your hips. Focus on the muscles in your hips, right where the legs meet the pelvic bone and try to let you legs swing free as if they were on a hinge. If you’re on a winding downhill trail, think of each step as part of a simple dance and enjoy the natural rhythms that the terrain and your body can find together. Think of the trail as a flowing river and float along on its current, letting the trail take you where it will. Experiment with different ways of walking as a way of finding enjoyment beyond the goal of reaching a destination.

Trekking in the Himalayas is a relatively safe activity and mishaps or problems are usually minor. However, unpleasant things can occur on a long trek. You might have a bout of mild illness, not sleep as well as usual, find the trek pace too fast or slow – any number of things might be annoying or stressful during some part of your trek. Before you leave for Nepal, or for any foreign destination for that matter, think about the journey as more than just a quest to reach a destination. Try to imagine your trip as an opportunity to experience whatever happens as an essential part of the journey. It doesn’t matter so much whether you actually reach Everest Base Camp or any other destination. You should be prepared to find joy and fulfillment in all the moments of your trip, including the less pleasant ones that you hadn’t expected. Preparing to keep a very positive frame of mind throughout your trip, along with good physical conditioning, will insure that you are ready to experience all the wonders of  Nepal,

Andrew Leonard

Adventure Conultant

Fish Tale Lodge is located just five minutes away from the Pokhara airport. Fish Tale Lodge blends modern comfort with quick access to lakes, mountain treks, golf, rafting, shopping, fine dining, bars, and bird watching. Fish Tale Lodge is encased in woodlands with bungalow styled rooms that overlook Phewa Lake towards the Annapurna Mountain. The lodge also boasts spectacular views of Fish Tale Mountain.

Fish Tail Lodge’s facilities include conference rooms, swimming pools, and bars. The lodge also provides easy access and booking to the numerous outdoor activities available in the area.  Fish Tail Lodge ideal location, comprehensive facilities, and tasteful layout comfortably accommodates adventurers, tourists, newlyweds, and business people. Their on-site restaurant that has garnered acclaim as one of the finest restaurants in Pokhara and the staff’s service has been positively reviewed. Fish Tail Lodge has hosted numerous world leaders, including Jimmy Carter and Henry Kissinger. The Fish Tale Lodge staff takes pride in their commitment to service and comfort. They will ensure your stay, whether for business or pleasure, is comfortable, tranquil, and enjoyable. Fish Tale Lodge has received positive reviews in Lonely Planet and other travel guides.

Fish Tail Lodge donates their profits to the Princess Jayanti Memorial Trust. The Trust provides free cardiac care to underprivileged Nepalese people and to raise public awareness regarding the causes of heart diseases in Nepal.

Hinduism is most common religion in Nepal, and is considered the world’s oldest and third largest religion. This 3,000 year old religion is not unified and does not have a single founder or prophet. Hindus believe there are many deities.  Hinduism is the conglomeration of a variety of different religious groups, which come out of India.  Many believe Hindus worship many gods, however many Hindus would claim to believe in one eternal god (Brahman), which is indefinable and celebrate other deities. They recognize the other gods as different aspects of the Brahman.

Karma is central to Hindu faith. America’s concept of Karma is basically reaping what you sow.  According to Hinduism the soul goes through a cycle of lives and the next incarnation depends on the previous life. Our actions in the previous life keeps us in this world, this bondage is known as “Karma”. While good actions can cause us to be reborn to experience good results, bad actions can cause us to be reborn again and again to undergo suffering and pain.

Another concept many of us are familiar with is the Caste System which is based on  The four castes are - the Brahmins (educational system), the Kshatriyas (military), the Vaishyas (economics), and the Shudras. (workforce) are described in Hindu texts, but have been exploited by some Hindu societies to oppress lower castes.

These two websites provide a good overview of Hinduism

1. Thamel.com : Provides an excellent overview of Hinduism in Nepal. Check it our here

2.The Himalyan Academy: This site is filled with details about the practices and beliefs of Hinduism. Check it out here

There is no doubt that trekking through Nepal will connect you with the beauty of the Himalayas and provide amazing views of snow capped peaks, clear lakes, and a connection with a rich and ancient culture, but like any outdoor activity there are some risks.

Nepal’s rivers may look clean and pristine but just like in the US and other parts of the world invisible parasites are a danger. What this means for you is that you’ll either need to choose between purchasing water, which is expensive and environmentally unfriendly because it is sold in disposable plastic water bottles, or investing in some type of water filter or purifier on your trip. We believe a water filter or purifier is better for your wallet and the environment.

The main difference between a water filter and water purifier is that a water purifier uses a chemical reaction (usually iodine) or ultraviolet light to eliminate viruses from water, where a filter eliminates dangerous bacteria, but not viruses. Another difference is that purified water has a chemical taste and you may have to wait 30-60 minutes to consume, while filtered water does not. Both methods eliminate Giardia, which the Center for Disease Control (CDC) recognizes as as one of the most common causes of waterborne illness. The germ is found in every part of the United States and the world. The Center for Disease Control recommends using a filtration system that meets the industrial standard of 0.2 microns, which filters out most harmful bacteria. The CDC’s website provides information about the most common parasites, bacteria, and viruses found in water and lists compelling reasons for international travelers to invest in a water filtration or purification system. Check it out here.

There are many companies that produce water filters and purification systems and each has there own advantages and disadvantages, you should make your choice based on your own preference for weight, money, and other needs. The REI website has excellent information and reviews of water filtration and purification systems Check it out here.

There are also various methods for filtering and purifying water, ranging from hand pumps to gravity filters. Gravity filters filter a larger amount of water, but take longer than hand pumps and may require a group effort to set up. Outdoor magazine has an excellent and detailed article discussing the advantages and disadvantages of various types of water filtration and purification systems. Check it out here.

Investing in a good water filtration or purification system, will ensure that you enjoy Nepal’s natural and cultural wonders in a healthy and environmentally friendly way.

In March 2008, Backpacker Magazine reviewed a bunch of boots for different feet and different trails. For trekking, mid-duty boots will provide the comfort, support, and durability you need. The key is to make sure you get the right fit. Backpacker Magazine laid out six steps to ensure your boot is a good fit… Read more