To prepare for a trek, we need to strengthen our 2 prime M’s – Mind and Muscle, the body. Only then, the spending of the 3rd M – Money; a little or more, can bring to us an intense lifelong experience like trekking.
At high altitude as the air gets thinner oxygen becomes less abundant. The percentage saturation of haemoglobin with oxygen determines the content of oxygen in our blood. After the human body reaches around 2,100 m (7,000 feet) above sea level, the level of oxygen in our haemoglobin begins to plummet. However, the human body has both short-term and long-term adaptations to altitude that allow it to partially compensate for the lack of oxygen.
You can train yourself to run 3 kms in 30 minutes as per the schedule given below. Remember always start your training program with stretching and warm up exercises.
You can follow this stretching before run
After 15 min of stretching you can follow this training schedule for trekking fitness required.
Week 1: Start with 10 minute of brisk walk and then jog for 10 minutes and finally 10minutes of easy walk.
Week 2: 5 minutes of brisk walk 15 minutes of jog 5 minutes of easy walk
Week 3: 5 minutes of brisk walk 15 minutes of jog 5 minutes of easy walk
Week 4: 5 minutes of brisk walk and jog for 25 min and cool down your body.
MIND, THE MENTAL ENDURANCE :
To build our physical endurance prior to trek, we workout in a gymnasium or outdoors nearby. In both the cases, we actually choose a suitable environment for us to sweat. So, even if you get extremely fit before the trek, you don’t get exposed to the versatile environmental or climatic challenges that nature offers during a trek. All these environmental conditions have a deep impact on our body and mind too. A walk through heavy rains or snowfall, even in a normal gradient, becomes more challenging than the same trail in a pleasant weather. And it happens not only because of rain or snow makes the walk more difficult. Also, you need to adjust, tolerate and fight the adverse nature psychologically in which your body and mind are not habituated. Here, your mind comes into play. This is where the game becomes more mental than physical.
1. Bulid your own motivation system.
2. Use your passion to bring more motivation.
3. Study about your trek route to gain knowledge to plan and prepare yourself appropriately.
4. Think positive & stay focused.
5. Visualization is a common technique for handling stress.
Developing mental strength is not a one day game. Your experiences are the best teacher. You become more confident after every trek. Cherish your journey after completion of the trek. Sense, the achievement. These will build your mind stronger forever, no matter where you want to use it for, a trek or a life.
1. Hire a digital trainer for free. The key is to do it perfect than more in numbers. Use video tutorial, mobile apps, read blogs and use a mirror to make it perfect.
2. Be a regular, rather inconsistent & intense.
3. Drink more water during the exercise routine and more importantly in the time of trekking. Keep dehydration, muscles cramps, and life-threatening hypothermia away.
4. Food is fuel. Maintain a well-balanced diet consist of carbohydrate, fat, and protein during your exercise and trekking days.
5. Sleep well. Finally, the lack of sleep can spoil your whole preparation for a trek.
Below are the list of personal articles which are required for a trek on the Himalayas. This guide helps you to give an idea about the things that you need to bring in as a trek member. Depending upon the number of days of trek, the articles quantity may vary and this list is made considering the trek duration being 5 to 7 days (week long treks).
Always try to avoid unnecessary Cloths, toiletries which are heavy and of little use on mountain. Pack light.
For selection of personal gear/equipment and backpacking please read the articles carefully, before buying an item:
Rucksack/Back Pack : A Must item. Between 40 to 50 Litres. Don’t buy more than 60L unless you are in expeditions. These will be heavier and can cause discomfort if not fully loaded. You can buy it online or offine from trekking gear store. We can help you to find the right one.
Sleeping Bag : You can hire from us or bring your personal one rated for high altitude in case you have. Personal one is always better for hygiene. You can purchase from us. http://www.majestichimalayan.com/final/hire-a-guide
Trekking Shoe / Boot : A must item. A good quality trekking shoe/boot must have the following specs :
i) A sticky rubber sole with lug (indentations for better grip).
ii) Ankle support (Medium or high ankle).
iii) Waterproofing membrane. (A must for high altitude and winter treks).
Mattress (Foam/Rubber) : It is very cheap. You can buy it from Hardware shop or trekking gear shop.
Micro spikes/Anti slip grip & Gaiters : Its necessary only for snow trek, specially in winter time.
Rucksack cover (Waterproof): Advised. MUST for protection from rain/dust/stain etc. (Alternately you can keep your clothing and warm jacket inside polythene pack. Do get the pack(s) back to home and re use/recycle).
Daypack/Knapsack : Optional (Can carry along with you with water bottle, food, camera and wind/water proof etc.) if you want to offload your Rucksack in permissible routes.
T-shirt (Base layer while you are hiking) : A must item and as per need. Take at least one Dry fit/Quick dry type which can ventilate sweat/moisture wicking. These are made of synthetic materials. Cotton T-shirts are NOT advised and avoid especially when you walk.
Warm Jacket (Mid layer clothing for warmth ) : A must item. Warm Fleece Jacket/Synthetic fill (Some refer as Hollow Fill Jacket/Down feather Jacket.
While hiking you will not require this unless you are hiking in cold conditions. Use this when you cool down at campsite. You can but from us - http://www.majestichimalayan.com/final/hire-a-guide
Windproof Jacket/Wind Cheater (Outer layer clothing for protection from wind and rain/snow fall) : A MUST item. A hooded one made of water resistant/repellent material is highly advised.
Use this along with Base layer (t-shirt) while hiking unless it is warm and sunny weather. Wear this always as outer later to protect from wind chill be while hiking or at camp site.
Thermal wear (Base Layer once you reach campsite) : Upper and lower (Woolly cot). Must for winter treks.
Trek pant : A must item. Can be Track pants (avoid cotton), 3 quarter/Cargo or Convertible kind.
One Dry fit/Quick dry track pant is advised. Water repellent/proof quality is a plus.
For altitude above 5000m/16400ft you should use wind proof and water proof trek pants.
Raincoat/Poncho/Waterproof clothing: Waterproofing is MUST during your trek in the Himalayas, be it in summer or winter.
This can be achieved by any of the following:
i) Use your windproof jacket and hiking pant having water repellent/proofing quality.
ii) A Poncho/Raincoat.
Balaclava/Woolen skull cap/Monkey Cap : A Must item for protection from cold. Made of woolen/synthetic warm material.
Sun cap/Wide-brimmed Hat/Bandana : For protection from sun while you hike.
Under garments/Inner wear : As per need.
Hiking Socks : 3/4 pair. Use full length socks (Don’t use tennis socks). 100% Cotton socks are NOT recommended as these absorb sweat and dry slowly. A pair of woolen material is nice to have especially in winter treks.
Woolen gloves : A Must item.
Waterproof gloves : Optional. Useful especially on high altitude treks where snow/ice is encountered.
Camp sandal : Can be a strap on sports sandal or a Hawaiian sleeper.
Walking Sticks/Trekking Poles/Ski Poles : Nice to have, reduces the pressure on knees and gives balance specially while descending. Advised at least one pole for treks involving snow/ice.
Knee cap : Optional. Makes a difference especially if you have knee injuries/problems (Neoprene added variant is better).
Water bottle/Hydration pack : Must. Good quality plastic bottle.
Sunglasses : This is MUST for all the high altitude treks and winter treks. Polarised/Anti-glare is always a better option in snow with UV400 (UV A & B) protection. Trekkers using spectacle can order custom make powered sunglasses.
Torch/Head Lamp with extra batteries : A MUST item. Head torch keeps your hands free.
Accessories/Toiletries : Optional and try to share when you travel in group.
Sunscreen lotion – Optional. At least 30/40 SPF.
Chap Stik/Cold & Moisturising cream – Optional. As per need. Use small tubes/bottles.
Tooth brush and tooth paste – Carry smallest available tube of tooth paste.
Soap/Soap strip – Carry small pocket size soap, or Soap strip.
Hand sanitizer – Optional. Small bottle.
Tissue roll ( Toilet paper) – This is a must item as water may not be available in the vicinity.
Towel – Medium size (light weight).
Anti-Fungal Powder – Optional. This helps to keep the socks and the trek shoe drier and odour free to an extent. Carry smallest container.
Camera with extra cells: Optional. Normally there is no charging point on the Himalayan trek routes, carry spare batteries/power bank.
Dry food items(Kit): Must. Carry some dry fruits, chocolate/energy/protein bars and GluconD/Tang/Getorade.
Personal First-Aid Kit: Optional – Anti septic cream, Betadine/Dettol/Savlon, Band aid, cotton, crepe bandage, safety pin etc.
Medicines Kit: This is a simple guide line and a doctor’s consultation is recommended.)
In case of cancellation of tour/travel services due to any avoidable/unavoidable reason/s we must be informed in writing. Cancellation charges would be effective from the date we receive letter in writing and cancellation charges would be as follows:
Please note – Irrespective of above mentioned cancellations slabs – in case of cancellation of tour services after the booking is made with us – a minimum 10% service charges would be applicable.
In case you cancel the trip after commencement refund would be restricted to a limited amount that too would depend on the amount that we would be able to recover from the hoteliers we patronize. For unused hotel accommodation, chartered transportation and missed meals etc. we do not bear any responsibility to refund.
In regard to refund of unused / unutilized services (which are paid for and cancelled in advance) the refund amount would be worked out on the basis of cancellation policy as described above and the money would be accordingly refunded to the person who has made the payment to us. Please note that the refund process may take 2 – 4 weeks due to banking procedures. If the refund is made to the credit card account OR to Bank account, the bank charges would be debited from the refund amount.