The Manaslu Circuit Trek in Nepal is a 177 kilometer trek through the rugged Himalayan terrain. It's one of the most challenging treks in the region, but it rewards trekkers with breathtaking views of the mountains and an unforgettable experience. You must be mentally and physically prepared to complete the Manaslu Circuit Trek. In this blog, we'll share some tips on how to train for the Manaslu Circuit Trek and provide a workout plan that can help you prepare for the trek.
How to Train for the Manaslu Circuit Trek | Tips and Workouts
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Start with Cardiovascular Exercise
The Manaslu Circuit Trek involves long days of hiking at high altitudes, which requires a lot of cardiovascular endurance. You should start by incorporating cardiovascular exercise into your training routine. Cardiovascular activities like swimming, cycling, and running are amazing ways of improving strength physically. Start by exercising for 30 minutes of cardio at least thrice a week and gradually increase the time and intensity spent exercising.
- Strength Training
Strength training is essential to the Manaslu Circuit Trek preparation. It assists you with building muscle and works on your balance and dependability. Concentrate on exercises that work your upper body, core, and legs. Squat rushes, deadlifts, and calf raises are brilliant activities for your lower body. Include exercises for your upper body like shoulder presses and pushups. Try to get in at least two sessions of strength training each week.
- Include Hill Training
As Manaslu Circuit Trek entails a significant amount of uphill and downhill hiking, it is essential to include hill training in your workout routine. Include a hill or set of stairs in your training if there is one nearby. Start your hill training sessions with short, steep climbs and work your way up to longer, more intense ones.
- Practice Trekking with a Backpack
Trekking with a backpack can be challenging, especially if you're not used to carrying extra weight. Practice trekking with a backpack that's similar in weight to what you'll be carrying on the Manaslu Circuit Trek. Begin with a lighter weight and slowly increase the load as you are capable of carrying it.
- Focus on Flexibility and Balance
Flexibility and balance are crucial for trekking on the rugged terrain of the Manaslu Circuit Trek. Incorporate stretching exercises and yoga into your training routine to improve your flexibility. Yoga also helps with balance and stability, which is important when trekking on uneven terrain.
- Get Acclimatized
The Manaslu Circuit Trek takes you to high altitudes, where the air is thin and the temperature is low. To prepare for the altitude, plan to arrive in Nepal a few days before the trek and spend some time acclimatizing. Your body will have time to adjust to the altitude as a result of this, lowering your risk of altitude sickness.
Workout Plan for the Manaslu Circuit Trek
Here's a workout plan that you can use to prepare for the Manaslu Circuit Trek. Make sure to talk with your doctor to begin any new workout daily schedule.
- Sunday: Strength Training
Push-ups: 3 sets of 12 reps
Pull-ups: 3 sets of 12 reps
Shoulder Presses: 3 sets of 12 reps
- Monday: Cardiovascular Exercise
30 minute run or cycle
- Tuesday: Strength Training
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps
Deadlifts: 3 sets of 12 reps
Calf Raises: 3 sets of 12 reps
- Wednesday: Hill Training
10 minute warm-up walk
10 sets of 1-minute hill climb with 30 seconds rest in between
11 minute cool-down walk
- Thursday: Yoga
30-minute yoga session focusing on flexibility and balance
- Friday: Cardiovascular Exercise
40 minute swim or cycle
- Saturday: Rest Day
Note: You can adjust the intensity and duration of each exercise based on your fitness level and progress. Make sure to include rest days to allow your body to recover and avoid overtraining.
Training for the Manaslu Circuit Trek requires dedication and effort, but it's worth it to experience the stunning beauty of the Himalayas. By following the tips and workout plan outlined in this blog, you can prepare yourself physically and mentally for the challenge. Remember to listen to your body, take breaks when necessary, and enjoy the journey. With proper preparation and a positive attitude, you can conquer the Manaslu Circuit Trek and create memories that will last a lifetime.