Tibet Trekking Preparation

The stunning high-altitude landscapes of Tibet offer great opportunities for hiking and trekking. Whether you are interested in climbing mountains to visit remote monasteries, riding horses across the vast grasslands, hiking through national parks or snow capped mountains, or circumambulating holy snow mountains, Tibet has something for you. No matter your skill level, if you are interested in hiking and trekking in Tibet, we can help make it possible. That been said, there are certain precautions should be taken and thorough preparations to be made in order to have a smooth and enjoy trip to Tibet.

Before you start hiking or trekking, you should make sure your body is ready for the challenge. Proper pretrip training will not only make your hike more enjoyable, but it can also protect your against injures. These benefits apply whether you’re a beginner preparing for your first hike, or a veteran attempting a more ambitions trip in anywhere in highland such as Tibet, Nepal, Bhutan.etc.

First things First

Before you begin any training schedule, you need to make sure that your body is healthy enough to hike in high land. Stressing your body beyond tits limits can actually put you at greatest risk.

Tell your doctor when you plan to start hiking or trekking in Tibet. He or she can encourage you and give you more precise advices. You should also ask your doctor for a physical exam before undertaking any intensive training programs or hikes or trekking, especially if you’re over the age of 40 or have a history of heart or other health problems. Doctor can do a stress test to discover heart conditions or abnormalities. You should also identify and resolve other ailments like flat feet, allergies, or vertigo before you begin to exercise or hike.

Basic Training

The easiest way to train for a hike is to add exercise to your everyday routine, if fitness feels like a natural process, you won’t even realize that you’re working out. If you want to be a better hiker or trekker, your goal should be to condition your body to withstand the physical demands of multiple trail miles. Since all hiking is just a variation on walking– the best approach is to increase the number of miles you walk each day.

• To increase your daily walking mileage, start by incorporating some of the following activities into your schedule for 20 to 30 minutes a day, three times a week:
• Take your dog for a walk instead of to doggy daycare or a dog park.
• Run errands on foot instead of driving
• Take a walk during your lunch break or after dinner.
• Opt for the stairs instead of an escalator or elevator.
• Turn the lawn mower’s self-propelling drive off when you cut the lawn.
• Exit the subway or bus one stop early and walk the remaining.
• Deliberately park far away from the shopping center or grocery.

Training at The Gym

While strength training isn’t necessary to become a better hiker or trekker, resistance workouts can help you develop specific muscles and joints. However, since hiking and treeking requires endurance and flexibility rather than bulk and strength, pumping iron is not the way to get in shape. That reality will be a disappointment for guys, who like to bulk up their arms and chest. Those muscle won’t help you on the trail–unless you need to have a few boulders out of the path. Instead, you should focus on the muscle groups that propel you down the trail and carry your load–mainly your lower body and your back.

You Lower Body

Your hamstrings, quadriceps, and gluts– the major muscles in your legs –are often the limiting factor in how many miles you can hike. Strong legs will help you tackle significant elevation gains, a heavy pack load, or long-mileage days. Try these three lower-body exercises to give your legs a lift: Stair – climber; Walking lungs; Box jumps.

Your Back

Everything is connected to your back. If you’ve ever pulled or, you know what that means. The muscles in your torso are your body’s central pivot for walking, lifting, scrambling, jumping, and almost every kind of motion. For hikers, these muscles also keep a backpack fixed to your body and help you stay balanced on steep trails. Practicing these three exercises will give your body a strong foundation for all of your on- trail movements: Shoulder shrugs; Rowing machine; Back extensions.

Training for Ups and Downs

Hiking or trekking always gets harder when a trail goes from flat to sloped. Whether you’re going up or down, uneven trails put more stress on your muscles and joints–especially your knees. Even steps and switchbacks–installed by trail builders to lesson the elevations change–can cause hikers’ knees to rebel when climbing over the umpteenth rock. Training for ups and downs requires a combination of high-impact leg exercise along with pulse-raising endurance workouts to replicate the terrain you’ll encounter on the trail.

The Least You Need to Know before

• Before you begin any training regime, see your primary care physician to make sure your body is healthy enough to do trek or hike.
• To improve your hiking fitness, strengthen the muscles in your legs–including your hamstrings, quadriceps, and gluts, as well as your back.
• Do aerobic exercise like running, cycling, or swimming to raise your heart rate into your training zone.
• Stretch your muscles consistently during and after every workout run, or hike.
• You can enjoy hiking at any ages if you follow the training goals for your age group.
• Prehike shakedowns allow you to test your gear and your fitness under realistic trail conditions.

We lead both short and long hikes and treks in Tibet. Our day trips include hikes to nearby monasteries, mountains, and lakes. Our longer treks, which can last from two days to more than twenty days, include camping with nomads, hiking through National Parks, , circumambulating Mount Kailash and Manasarovar Lake lakes, horse and yak trekking, walking up to Everest Base Camp, and setting out in search of wild animals, birds, and flowers. If you are interested in any of our trekking tours, please take a look our Himalayan Trekkings.