if you are like me, and don't live at an altitude of 3000m+, then here are some ideas that I have gathered over the years.
I live on the south coast of England, in Devon, at the staggering altitude of 65m. there is nothing in the UK which will allow you to get an idea of the effort it can take, the first time you walk up an incline at 5000m.
the highest point in the UK, Ben Nevis , is lower than the altitude of Kathmandu.
nothing prepares you for altitude, quite like altitude.
on the positive side, nothing I have ever done, comes close to the rush of being high up in the mountains- the views and emotions are simply staggering.
to save you having to read any more of my drivel, I can honestly recommend getting Kate Sielmann's book.
she is a fellow stray from Southern Africa, living in Europe. She is full of brilliantly-useful tips and her boot-lacing advice has me now blister-free. she is also on instagram (possibly other social media too). I can also add that she is as lovely a person as she looks.
so...acute mountain sickness (AMS) is a serious condition, but most people manage to avoid it with only minor symptoms. our team is very experienced and will know what to do in order to keep you safe. it affects everyone differently and at different altitudes too. my "oh crap" altitude is around 3000m, Bikash's is at 7000m and Nimsdai's probably 9000m. lol.
I have witnessed really fit youngsters folding on the slopes of Kilimanjaro, while old, overweight smokers breeze past them.
I wouldn't aim for the latter though, obviously.
I usually try to maintain a general "ok" level of fitness throughout the year and up the tempo as the trek approaches. the following is my personal method, which works for me, but please remember that I have known many people do considerably less and still make it to the summit, or whatever the trek entails.
but, (and it's a huge, big, wobbly but), the more effort you put into your training, the greater the enjoyment during the trek. at the ripe old age of mind-your-own-sodding-business, I actually find that having a trek booked, gives me the motivation to get, and stay, fit.
1- running- I'm by no means a fast nor a good runner, but I can comfortably plod a 10km and in the 2 months before departure, I set myself the goal of at least 20km per week, with at least one single 20km run. this helps endurance. don't worry so much about speed.
2- core- core is key. the core muscles are the ones around your middle. stomach muscles, the ones at the sides and not forgetting the lower back. strengthening these will protect your lower back. exercises such as plank, side plank, dead lifts, Russian twists, sit-ups all are very useful. a gym is a good idea, but not essential to perform these. if it's all sounding a bit too technical and confusing, then give Kate a shout. this is what she does. she'll work out a specific program for you. she's good!
3-weighted squat walks, box steps and inclined treadmill
for squat walks, I either carry a weight or use my trekking pack with weights in it, to walk in a squat. (it looks ridiculous, I know, but it's a good exercise).
box steps- as it sounds, using a moderate carried-weight, step up onto a solid surface, which is about the height of a chair seat, making sure to place your entire foot on the upper surface.
treadmill- once again with a weight, I set a treadmill to the maximum incline and, at a very gentle walking pace, I alternate between walking straight, side-stepping on either side and squat walking.
4- finally, plenty of walking outdoors with your boots and backpack, to make sure everything is comfy. on the actual hike, the porters will be carrying most of your kit, so aim for a personal load of 10kgs in your pack.
happy training
Paul
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