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Kandoo Adventures: June 1st 2020

Getting fit to train for trekking in Nepal

Treks in the Himalaya present a substantial physical challenge, and the more fit you are before you start, the more you will enjoy your trek.

However, the number one most important thing to cultivate is mental toughness. Most of the people who trek in the Himalaya aren’t professional athletes or mountain climbers. They are average people with an unusual degree of determination. You will be walking for five to seven hours each day, every day of your trek. The best way to prepare is to hike, trek or climb any mountains or hills near where you live, and get used to really putting the hours in. With the right attitude, nearly anyone can undertake a trek in the Himalaya.

Specifically, we recommend your exercise program focuses on these four key areas

Cardio training

Studies show that high intensity training is the best way to improve your cardiovascular fitness. It involves intense, very short ‘blasts’ of activity. We suggest bursts of 30 seconds of absolutely maximum effort followed by a short rest and recovery period. Just five cycles of this every other day will show real results fairly quickly. 

Building stamina

The best way to build your stamina is to run, cycle, or cross-train. Zumba, aerobics and spinning classes work well also. Work your way up to doing at least 30 minutes three times a week at a fast, energetic pace and you should be fine.

Leg Strength

You’ll be walking for 5-7 hours a day. On some routes there will be very long ascents on steep stepped paths. To prepare your legs for this you need to plan a routine of leg strengthening exercises such as squats and lunges.  You can do these at home, without any special equipment. Alternate this with your stamina routine, each three times a week for the best results.


Many of the most avoidable trekking injuries are due to lack of flexibility. We  recommend stretching properly before and after your workouts, as well as before and after hiking on the actual trek.

Frequently asked questions

How to train to climb everest?

A good way to train for Everest is to try climbing lower altitude mountains first. You can also work on improving and maintaining your aerobic health and strength and by practicing a balanced diet. 

How do you train for Himalayas trekking?

Trekking is best prepared for by working on cardio. It’s also ideal to train with the goal of improving your stamina. Any activities that get the heart pumping and blood flowing are ideal. 

How do you train for trekking?

Effective trekking training comes in the form of cardio and strength-based workouts. You can try running, swimming, lifting weights, and doing repetitive exercises like push-ups, pull-ups, and leg squats. 

Why take training for trekking in Nepal?

Having moderate to high levels of strength and endurance will make your Nepal trekking adventure much easier. It can also help your body to move oxygen throughout the system and cope with the lowering levels of oxygen in the air. 

How do I increase my stamina for hiking?

You can improve hiking stamina by increasing the frequency in which you exercise, working on your breathing, weight training, and doing yoga/meditation that helps you to deal with stress.  Yoga, although seemingly unimportant, can be a great way to train the brain to deal with the stress that you might experience on the last leg of your hike. 

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