Boosting your physical fitness is the part of Annapurna Base Camp Trek preparation which helps you to make your trekking journey comfortable. Moreover, it helps you to build physical stamina required to walk uphill and downhill for a consecutive day. Likewise, you have to trek carrying a daypack through diverse terrain. If you have selected classic ABC Trek itinerary then you have to climb steep staircase to Ulleri which include more than thousand stone steps. Likewise, if you have chosen other route to this trek, still it includes uphill and downhill sections including stone steps such as:
- Trek from Ulleri to Ghorepani includes extensive uphill stone steps and some downhill stone steps.
- Reaching to Chuile from Ghorepani also includes moderate to many uphill stone steps.
- Route between Chhomrong area to Sinuwa includes series of uphill and downhill stone steps.
- Hike to Deurali from Sinuwa also covers repeated uphill stone steps and some downhill stone steps too.
- Arriving to Annapurna Base Camp from Deurali via Machhapuchre Base Camp also involve walk through rocky uphill section.
- Descent to Sinuwa from Annapurna Base Camp via Machhapuchre Base Camp and Deurali include continuous and physically demanding downhill section.
- Likewise, descent to Jhinu Danda from Chhomrong also includes downhill stone staircase.
This Annapurna Base Camp Trek Training plan is especially structured to guide enthusiastic trekkers to develop strength and endurance. Following eight-week fitness guide designed by lead trekking guide, Ajit Adhikari helps you to trek comfortably and complete ABC Trek successfully. Moreover, in this complete fitness guide, you will master how to:
- Recover efficiently between workouts
- Develop aerobic endurance
- Enhance muscular strength during trek
- Improve physical balance and flexibility while walking uphill and downhill
This fitness guide is also very helpful for beginner trekkers and experienced hikers who have never completed multi-day trek. Additionally, fitness level varies from person to person. If you have any medical concern then consult with healthcare professional to restructure the plan based on your abilities.
Why Trekking Training plan is important for Annapurna Base Camp Trek?
Although Annapurna Base Camp Trek does not require any mountaineering skill but is physically demanding trek. It is achievable through a structured trekking training plan. As we know journey to arrive at an elevation of 4130 meters includes:
- 5-7 hours of walking by carrying daypack on each trekking day
- Walking uphill and downhill for several hours
A trekking training plan is a structured fitness program which helps a trekker to prepare their body for multi-day trekking. Moreover, it gradually improves the key fitness elements require to complete ABC Trek such as:
- Aerobic endurance
- Strength of leg and glute
- Flexibility and Mobility of joints
- Mental endurance
- Recovery capacity during trek
Why trekkers must train before ABC Trek?
Training before the commencement of ABC Trek by following structured Annapurna Base Camp Trek Training workout plan offers following benefits:
- Build physical and mental endurance for trekking 5-7 hours each day.
- Walk steep uphill section comfortably
- Strengthen knee, ankles and hips to walk in steep and rugged trail
- Improve recovery capacity of your body
- Minimize the risk of muscle fatigue
How fit should you be to complete ABC Trek?
One of the common queries among enthusiastic trekkers is should they need to be very fit in order to reach Annapurna Base Camp. According to lead guide, Ajit Adhikari: “People willing to complete Annapurna Base Camp Trek requires reasonable level of fitness. They must do pre-trek preparation for walking 5-7 hours for several consecutive days.”
A complete fitness program for ABC Trek focuses on following four major areas:
Aerobic fitness
Aerobic fitness is also known as cardiovascular fitness. It generally refers to the ability of heart, lungs and blood vessels to supply adequate oxygen to your body during physical exertion.
Good aerobic fitness supports you to:
- Walk for longer distance continuously without feeling fatigue
- Body recovers faster during acclimatization days and rest breaks
- Keep a steady pace during uphill climb
Highly recommended aerobic activities are:
- Staircase climbing
- Cycling
- Swimming
- Jogging
- Hiking
- Brisk walking
- Elliptical training
Leg Strength
Strengthening your leg is very important to explore ABC Trek. Strong legs helps to walk uphill and downhill easily.
Moreover, strong leg muscles protect knee, hip and ankle joints during steep descents and ascents. However, training must emphasize on strengthening your quadriceps, hamstrings, glutes and calves.
Highly recommended leg strengthening exercises are:
- Squats
- Lunges
- Staircase climbing
Core Stability
Good core stability increases the ability to maintain a balanced posture with your spine and torso while trekking on rocky and uneven trail. Moreover, it also minimizes physical strain while carrying daypack and improve walking efficiency.
Highly recommended core stability exercises are:
- Side planks
- Front planks
- Bridges
- Bird dogs
- Dead bugs
Mental endurance
Mental endurance plays an important role for the successful completion of the trek. Moreover, it increases the ability to stay motivated, determined, focused and keep patience even when the trail becomes more challenging. However, it helps to build never give up attitude.
Ways to enhance your mental endurance:
- Always complete your workout although when you feel challenging.
- Complete prolonged uphill hiking.
- Rather than rushing, practice maintaining a steady and sustainable pace of walking.
8-Week Fitness Training Plan for Annapurna Base Camp Trek
The following 8-Week Fitness Training Plan is structured to gradually develop strength, confidence and endurance required to complete ABC Trek. Moreover, according to senior female trekking guide Bunu Tamang: “Start 8-week trekking plan before 10-8 weeks of departure date. It provides your body enough time to adapt to increasing training demands and significantly reducing the risk of injury from overtraining.”
Weeks 1-2: Build a strong fitness foundation
The first two weeks emphasize on building a strong fitness foundation. During this period of time, rather than focusing on speed, you must emphasize on gradual progress.
Your training goal includes:
- Develop regular exercise routine
- Improve cardiovascular endurance
- Enhance mobility and flexibility
- Build strength on lower body by performing exercises such as: squat, lunges and so on.
Aerobic Training
Complete a 30-45 minutes of brisk walk four to five times per week. Walk at a pace that increases your heart rate but allows you to still hold a conversation.
Along with brisk walk, perform below exercises for 30-45 minutes per workout:
- Cycling
- Elliptical training
- Swimming
Muscle-Strengthening Training
Perform below bodyweight exercises 2-3 sessions per week:
- Bodyweight Squats: Complete 3 sets of 15 repetitions
- Reverse Lunges: Complete 3 sets of 10 repetitions for each leg
- Glute Bridges: Complete 3 sets of 15 repetitions
- Standing Calf Raises: Complete 3 sets of 20 repetitions
- Wall Sit: Complete 3 sets of 30-second wall sit
- Plank: Complete 3 sets of 30-second
Note: Take rest for 45-60 minutes after performing all sets of one exercise then proceed to next exercise.
Mobility and stretching routine
After completing aerobic or muscle-strengthening training session, perform 10-15 minutes of stretching the below muscle groups:
- Shoulders
- Calves
- Lower back
- Hip flexors
- Hamstrings
- Quadriceps
Hence, improving mobility helps to minimize stiffness and may decrease the risk of injury during physical activity.
