Preparation, training and fitness for Bhutan Trekking
Bhutan is a Beautiful Kingdom of mountains, monasteries and magic. Bhutan is considered to be the last great Himalaya Kingdom, and a trip here is truly a once in a lifetime experience. One of the top attractions drawing visitors to this tiny country is the spectacular mountain ranges and jaw-dropping scenery – and trekking is one of the best ways to experience it. If you’re planning a trek in Bhutan, there are a number of things you can do to get the most out of your trip.First things first, you need to evaluate your own fitness level. It’s a good idea to speak with your doctor about your own capabilities, just like everything else, it’s important that you research what’s ahead of you. The more you prepare now, the easier it will be when you touch down in the Kingdom of Thunder Dragon.
Your training must include cardiovascular endurance (via aerobic training), strength endurance (through strength conditioning), hiking-specific training (via hiking with a pack) and altitude training (via ascending to required height). During your training, you should be planning to progressively ramp up your speed, duration (time or mileage), and pack weight of weekly training hikes to give you hiking-specific conditioning that cannot be matched by any other sort of training.
Cardiovascular activities
Include running, walking on an inclined treadmill, doing stair stepping or stepmill training, trail running, working on an elliptical machine and walking up and down hills. While bicycling, rowing and swimming are also cardiovascular options.
Strength endurance
Most important in strength training is to be sure you maintain proper form at all times in order to prevent injury or strain. Training with free weights, bands, bodyweight exercises, or gym machines will help you build overall strength in the upper part of your body and legs. Developing strength in your upper back and shoulders will help you while carrying a pack and using trekking poles effectively. While descending and ascending, calves, hips, quads, hamstrings and muscles are all involved and hence strength endurance is required in all areas of the legs and hips.
Hiking - specific training
For hiking conditioning, hike on trails having an ascent and descent, gradually increasing your backpack weight with each outing until you are at your target trekking pack weight. You must try carrying an average pack of 4-5 kg over a distance of 5 km at first season and you then gradually increase till you can carry 5-6 kg for 7-9 km.
Altitude training
As most of our treks go above 11,000 feet you will also have to do some altitude training. Medical history suggests that people who have had ascended to a minimum height of 3000 meters 30 days prior to start the trek has less chance of suffering from altitude sickness.
One useful high altitude training technique is to include interval training in your weekly program. Climb steadily on a steep hill or sets of stairs for several minutes pushing as hard as you can while you go up and then recover coming down. Repeat it for anywhere from 30-45 minutes. For hill walks, add weight to your backpack on a regular basis until you can carry 5-6 kg the whole time.