You need to improve your stamina and endurance training for Multiple days trek in Nepal. But before preparing physically you should also prepare mentally. We believe ‘Mountain is not only about Altitude but also about Attitude’.
- Improve heart function
- Giving energy
- Increase metabolism
Depending on where you are starting from in your training you should be looking to increase your training sessions from 30 minutes to 50 minutes to 90 minutes over a 6 to 8 week period and 3 or 4 times a week. On one of your days off you should be looking to go for a longer endurance session building from 3 to 6 hours of Hiking, preparing better for multi-day trips. While on these longer hikes you need to take plenty of breaks, drink plenty of water 3 ltr minimum and bring some food and maybe some energy bars.
To further build endurance and after a month of initial training where you have been doing 3/4 hours in the gym and 3 hour hikes you need to add more days. Limit rest days and try and emulate multi-day trekking. You should be building to 5/6 days a week.
As you progress and after 2/3 months you should be looking at add more weight into your back pack and increase the length of each training session. Also consider adding stretching before and after each session. Flexibility is an important element in your training.
Weight Training: Training every part of your body is so important. You need stability training, leg strength and overall body conditioning. You will be gaining conditioning from carrying a back pack with weight in it for hours each week. You need to supplement this with a specific weight training plan including core, lower body, upper body. You should consider doing squats, dead lifts, calf raise, single leg squats, leg presses, arm curls and shoulder pushes. You can also consider doing a wide range of other exercises and happy to explore all these with you directly. After 2 months of endurance training you should be looking to add 1/2 weight training sessions per week to your schedule.
Interval Training: After you have built your fitness up and you can hike for 4/5 hours with weighted back pack and you have been training 3-5 times a week you can consider adding interval training into your schedule. Interval training can be done in a range of ways. Ideally, you warm up first for 10 minutes. Then you are looking to push high heart rates for 60 seconds and then completely rest for 60 seconds and then do it again pushing close to your max heart rate and try and maintain this for 25 minutes. You should be looking to increase this to 35 minutes in one session once a week. You can achieve this on the side of a hill, treadmill or running track.