Training Tips for Annapurna Base Camp Trek

Annapurna Base Camp (ABC) is one of the most popular and adventure-full trekking points for trekkers. However, before embarking on this adventure, it is important to prepare yourself to be mentally and physically fit; plus, many instincts need to be put together for every trekking in Nepal. 

We can help you understand the Training you need to implement to enjoy the Annapurna trek. Please refer to this comprehensive Annapurna Base Camp training guide for detailed information on preparing yourself for a delightful journey.

Aerobic Training (Cardiovascular) 

When trekking in such a climate, your heart is pumping tough to release oxygen and blood to your whole body. Your heart needs to work twice to make your body function properly at this altitude. As you gain altitude, thin oxygen will be in the air for you to consume each breath count. If you are a beginner heading to Annapurna Base Camp Trek, it is better to start preparing yourself 6 months before the trip. 

Aerobic Training is the number one thing you need to pay attention to. When it comes to aerobic exercise it mainly revolves around engaging in activities of light to moderate intensity, such as cycling, swimming, running, or any other exercise that effectively elevates your heart rate and enhances lung function. Alternatively, including hill training in your cardio training is also good. If you are one of the individuals who regularly attend the gym, you can continue at your tempo.

Therefore, aerobic Training helps your trekking route to a comfortable and adventureful experience at Annapurna Base Camp in Nepal. No matter how fit your body is, you should give your body enough time and prepare before travelling in the Himalayan environment. We advise you to take your time during your trekking period.

Strength Training

Always focus on Training to improve your trekking endurance for full-body strength. Trekking involves traversing various landscapes, including walking uphill and downhill. During these uphill and downhill sections, the muscles in your calves, hamstrings, quads, and hips are actively involved.

During hiking, your body depends on many other muscles, not just ones in your legs. Training includes free weights, bands, body weight exercises or gym machines to build powerful muscle strength both in the upper part of your body and legs. You can train yourself wherever possible if you need access to hiking in the Himalayan mountains. You have to go on practice walks before the actual trek. If you’ve stronger muscles and a mindset, you can more easily climb over a rough path and stay safe while doing it.

Besides strength training, you also need to focus on flexibility training and the ability of muscles and tendons to relax and stretch easily. 

Altitude Training

The first step in preparing for this trek is to start your ascent above 2,500m/ 8,200 feet. It is important to note that this elevation qualifies as high altitude, where the oxygen content in your bloodstream and muscles is reduced by approximately 30% compared to sea level. 

Altitude is a dead serious factor, so prepare that in your mind and do not ever risk if the symptoms are seen. It is common among trekkers who ascend too quickly to high altitudes. Symptoms include headache, dizziness, nausea, and fatigue, threatening their life and affecting the lungs and brain.

Thus, you can follow this one golden rule i.e. never to continue to ascend if you’ve any symptoms of altitude sickness. If the symptoms worsen, you must return to the rescue centre rather than continue your trek. And, most importantly, always keep yourself hydrated.

Mental Preparation

The Annapurna Base Camp Trek can be mentally challenging. Trekking offers a delightful recreational experience and adventure, but it can also be quite exhausting. There are some challenges you can face on the trek. While trekking, your body may often feel fine due to thorough preparation, but it is not uncommon for your mind to wander and engage in playful diversions. 

It is when you have to find something within yourself to keep going. You’ll realise your achievement for pushing yourself in such a situation is the most rewarding thing. So it’s good to mentally prepare yourself for what is about to come across your trekking route. 

While preparing mentally, you must also be prepared with Annapurna Base Camp trek training. Choosing the best time will be beneficial for you to stay out of mental weakness. Keep your expectation of luxury aside. 

Think about the rich culture, nature, diversity, best attractions, and the feeling of achievement and adventure when you travel between the ruling mountains of the world. Prepare for the wonders of the Annapurna Region by cultivating a positive mindset and ensuring your physical condition is in top shape.

Picking the Right Itinerary

Lodges on the route to the Annapurna Base Camp are 1-2 hours apart, which gives you great flexibility. If you are trekking with an agency, a guide and a porter, lodges are usually arranged for you.

Take a look at the suggested Annapurna Base Camp trek itineraries to see which suits you best:-

• Day 1: Start in Pokhara. Jeep ride to Ghandruk and trek to Chhomrong
• Day 2: Chhomrong – Bamboo
• Day 3: Bamboo – Deurali
• Day 4: Deurali – ABC
• Day 5: ABC- Himalaya
• Day 6: Himalaya – Simrung. Jeep ride to Pokhara

Gear and Equipment

Trek training tips include having the right gear and equipment when planning the Annapurna Base Camp Trek. The equipment list is a guideline made after many years of trekking experience and suggestions from experienced guides in Nepal.

Let us explore the intricate specifics concerning the gear and equipment essential for a prosperous, successful, and enjoyable Annapurna Base Camp trek.

• Day-pack (about 25-35 litres). It must be comfortable to wear.
• Hiking boots
• Trekking poles 
• Warm sleeping bag 
• Fleece inner bag
• Walking shoes/running shoes.
• Thin sleeping bag liner 
• Wind and waterproof jacket
• Down jacket.
• Warm fleece jacket.
• Trekking Pants.
• Shorts
• Light clothes (for Kathmandu)
• Trekking jerseys/shirts
• Sandals
• Thermal underwear. Two sets. Wool and polypro
• T-Shirts
• Underwear
• Liner sock
• Trekking socks
• Warm hat
• Sun hat or cap
• Thin gloves
• Thick, warm mittens or ski gloves.
• Turtleneck or light scarf.
• Good sunglasses
• Water bottle 
• Headlamp
• Sunscreen with high protection.
• Lip balm with sun protection.
• Hand disinfection
• Toiletries
• Small towel
• Snacks and foods
• Pocket knife
• First aid kit (painkillers, band-aids, disinfectant, etc.)
• Camera and battery charger, spare battery. Large memory card
• Paperback book.
• Diary/notebook
• Passport, money and travel documents.
• 4-6 passport photos (for trekking permits, TIM card, etc.)

Extra Guidelines for Annapurna Base Camp Trek Training

• Avoid drinking alcohol and caffeine that dehydrate you.
• Protect yourself from the sun.
• Drink enough water. It’s necessary to keep yourself hydrated and reduce altitude sickness symptoms.
• For multi-day trekking, it is advantageous to trek in higher terrains during the day and opt for lower regions to rest at night.

Remember, you are on Holidays, Enjoy Yourself.

Benefits of Annapurna Base Camp Trek Training

• When You train properly, your muscles are strong enough; they’ll be ready to handle any situation, even if you slip on the varied terrain and want the trail’s physical strength.
• Feeling strong allows you to enjoy the beautiful sights rather than suffer during your trek.

Final Thoughts 

Once you’re physically and mentally trained, you only need a concentrated trek and a positive attitude to push yourself. The stronger and fit you are, the more you’ll enjoy and memorable your Annapurna Base Camp trek experience and adventure trek.

If you have any questions regarding the Training for the Annapurna Base Camp trek, please feel free to ask and don’t hesitate to contact us. We’ll respond to you as soon as possible.