If you are taking a journey above 2500 meters or thinking of taking one, you must train for high-altitude treks and climbing. You may ask whether it is necessary. Absolutely yes!
The higher you ascend, the more risks you will be exposed to. You will battle not only the decreasing level of oxygen and air pressure but also physically and mentally demanding trails, altitude sickness, unpredictable weather, and more. Therefore, you must have the best health, fitness, and mental condition. It makes your journey more comfortable, enjoyable, and safe.
Start training three or four months before your journey for the best result. Plan your workouts consistently; start with low-intensity exercises and training, and gradually increase the intensity. Similarly, you should also undertake exercises that help in your mental preparation.
In this guide, we will explore various ways how you can train for high-altitude treks and climbing. We will also discuss about high altitude and altitude sickness. So, make sure you read until the end.
Table of Contents
What is high altitude?
Altitude refers to the distance above sea level, and high altitude refers to the area above 2500 meters above sea level. The high altitude is classified based on the following scale:
- High altitude: 2500 meters – 3500 meters
- Very high altitude: 3500 meters – 5500 meters
- Extremely high altitude: 5500 + meters
As you ascend to an altitude above 2500 meters above sea level, the air pressure and oxygen level in the atmosphere begin to decrease due to gravity and density. Gravity pulls the air towards its surface, making it less dense at higher elevations. Due to the low air pressure, the high-altitude regions are colder than the lower-altitude regions.
The human body also starts to experience various physiological effects at high altitudes. Many experience various altitude-related sicknesses like headache, nausea, shortness of breath, and other symptoms due to lack of oxygen. Hence, training for high-altitude treks and climbing helps you to overcome the difficulties of high altitude.
How to train for high-altitude treks and climbing?
Early Preparation
If you are considering taking a high-altitude trek or climb, you should start preparing several months ahead to increase your fitness level. The earlier you start, the more time you will have to prepare, and your body will be better able to adapt to the high elevations. You must also consult your doctor before starting new training programs and diets. Knowing about your health condition is crucial before starting your high-altitude trek.
Endurance Training
Endurance training prepares your body for long hours of walking with a weighted backpack. The trails to high-elevation areas are physically demanding, and climbing on such trails with a heavy backpack for extended periods requires a reasonable endurance level. Some examples of endurance training are hiking, running, high-intensity interval training (HIIT), bodyweight exercises, etc.
Start your training plan with low-intensity exercises and gradually increase the duration and intensity of your training. You can also do endurance-specific workouts like Fartlek or speed play and tempo runs. Consistency and gradual progression is the key to enhance your endurance level.
Cardiovascular Training
Cardiovascular training improves your heart, lungs, and circulatory system. A strong cardiovascular system helps pump blood and efficiently deliver nutrients to the body. The cardiovascular training includes workouts like running, cycling, swimming, jumping ropes, brisk jumping, stair climbing, etc. You can begin with short training and gradually extend the duration.
You can also do aerobic fitness exercises, improving your endurance and cardiovascular and respiratory function. It also aids in strengthening your heart and lungs as cardio training focuses on building strength, endurance, and oxygen efficiency. Moreover, this training helps in reducing the risk of altitude-related sickness significantly.
Strength Training
During high-altitude treks, you will be hiking and climbing with a weighted backpack. Even if you are not carrying a heavy backpack, ascending to a higher elevation can stress your muscles. Strength training helps to increase muscle mass, which eases such stress. It also increases endurance and stability for hiking on uneven terrains.
While doing strength training, you should focus on the main areas: lower-body strength, upper-body strength, core stability, endurance, and muscle stamina. A few examples of the exercises are squats, lunges, planks, deadlifts, push-ups, pull-ups, shoulder presses, etc. You can make the schedule focusing on one area daily, but you must be consistent and progressive with your workout.
Altitude Stimulation
There could be no better way to prepare for high-altitude treks and climbing than to take altitude training. The altitude stimulation training allows you to experience the real thing before the actual journey. You can simulate the trek conditions to familiarize yourself with the possible challenges. Similarly, you can carry your backpack and gear to mimic the ascending and descending high altitudes.
Altitude stimulation helps you prepare yourself better and gain experience so you can do the actual trek more easily and comfortably. It also helps to improve your endurance and enhances your body’s ability to utilize oxygen effectively. Likewise, it aids in fast recovery.
Learn Yoga
Yoga is beneficial for controlling your breathing technique. It is also an excellent way to prepare your body and mind for high altitude. You can practice various yoga practices. Focus on the ones that aid in controlling your breath, improving lung capacity, and increasing flexibility, strength, balance, and mental wellness.
You can do light stretches daily and incorporate yoga into your morning routine. Yoga also helps to calm you and build strong mental resilience. It is especially beneficial if unforeseen events happen during the trek and climb.
Nutrition
In addition to physical exercises and training, you also need to watch your diet. Since it takes a lot of energy to do high-altitude training as well as trekking, your diet must consist of high carbohydrates and rich proteins. Carbohydrates provide energy, and protein helps in fast muscle recovery. So include a healthy amount of fruits, vegetables, lean meats, whole grains, nuts, and seeds. Overconsuming can have the opposite effect, so plan your diet properly.
Read More: Healthy and Safety Tips for High Altitude Trekking
Hydration
Keeping your body well-hydrated is also crucial for high-altitude treks. As the humidity level is low in higher regions, your sweat evaporates quickly. Moreover, the lower oxygen level causes you to lose more water during respiration. It quickly dehydrates your body. It can expose you to altitude-related sickness and even worsen it. Therefore, it is crucial to keep your body hydrated at all times. So, during your training for high-altitude treks and climbs, get used to drinking a lot of water.
Mental Preparation
Mental preparation is equally important as physical preparation. So, you must also consider your mental health while you train for high altitude. You must develop a positive mindset and mental resilience so that you can stay calm at all times during your trek and climb. Before the journey, do your research about the trek and familiarize yourself with the route and terrain.
It helps you set realistic expectations for the journey and overcome unforeseen obstacles. High-altitude treks and climbs are physically demanding and also mentally draining. Proper mental preparation and mental toughness help you confidently overcome any possible difficulties during your journey.
Familiarize Yourself With Gear
Finally, you should familiarize yourself with your gear and equipment while training for high-altitude treks and climbing. You need to learn how to use your gear while combating the challenges during your trek. Also, invest in good trekking and climbing gear. Ensure your trekking boots are comfortable and you have proper clothing for the changing weather conditions during your journey. You can also practice using your backpack, trekking poles, headlamps, tent setup, etc.
Altitude Sickness And Its Prevention
The risk of altitude sickness increases as you move to higher altitude regions. Hence, it is crucial to learn about altitude sickness and its prevention as a part of your training for high-altitude treks and climbing.
As you climb uphill, above 2500 meters, the less oxygen level causes symptoms of altitude sickness. When your body cannot adapt to the growing elevation, it can make you feel unwell. The symptoms can vary from one person to another and can be fatal at times. There are mainly three types of altitude sickness, which are as follows:
Acute Mountain Sickness (AMS): It is a mild altitude sickness common for trekkers to experience during high-altitude treks. Symptoms include headache, dizziness, nausea, shortness of breath, insomnia, nosebleeds, and rapid heartbeat. AMS usually appears within the first few hours of climbing a high altitude.
High Altitude Pulmonary Edema (HAPE): It is the more severe form of altitude sickness that occurs when a lack of oxygen leads to fluids building up in your lungs. Symptoms include fever, extreme fatigue, difficulty breathing, insomnia, persistent dry cough, chest tightness, rapid heartbeat, and blur or grey tinge on lips or fingernails. HAPE’s symptoms usually take two to four days to develop after climbing high-altitude areas.
High Altitude Cerebral Edema (HACE): It is also a severe altitude sickness when a lack of oxygen leads to fluid building in the brain. HACE is a progression of AMS and takes one to three days to appear. HACE’s symptoms include severe headache, nausea, vomiting, hallucination, extreme tiredness, disorientation, blurred vision, loss of coordination, and psychotic behavior.
The best ways to avoid altitude sickness are as follows:
- Ascend to higher elevations gradually.
- Take proper acclimatization or rest days.
- Drink plenty of fluids to stay hydrated and eat nutritious diets.
- Avoid excessive intake of caffeine, chocolate, and alcoholic beverages.
- Take medications like acetazolamide or diamox.
- Immediately descend to a lower elevation if the altitude sickness symptom persists.
Conclusion
Training for high-altitude treks and climbing helps to enhance your fitness and mental health for the trek. While trekking and climbing in high-altitude regions are thrilling experiences, they come with risks. Therefore, training and preparing for the journey helps to make it safe and enjoyable. In case of sudden events, you will be ready to handle and overcome them most effectively.
There are no shortcuts when it comes to building fitness and mental resilience, as it takes dedication, time, and effort. So, enhance your trekking and climbing with our tips and train consistently and progressively. With proper preparation and a positive mindset, you can conquer any obstacles and challenges. Therefore, follow our tips and guide to train your body for high-altitude treks and altitude properly. Thank you for your time!
FAQs
How to train for high-altitude climbs?
The best way to train for high-altitude climbs is to take various training and exercises two to three months before the journey. Focus on cardiovascular, strength-building, endurance, and aerobic training and also take mental training to build strong mental resilience. You can take yoga, meditation, and acclimatization stimulations as they help your body prepare for physically demanding trails and high-altitude climbs.
What is the best way for mountain climbers to train?
The best way for mountain climbers to train is to undertake cardiovascular and strength-building training. Similarly, you can take flexibility exercises and mountaineering skills. Mountaineering skills include rock or indoor climbing, learning rope skills, crevasse rescue techniques, etc. Simulating climbing conditions and incline training are also best for mountain climbers.
How can you increase stamina for high altitude?
You can increase your stamina for high altitude by undertaking frequent exercises, resistance training, taking adequate rest, and gradually increasing the workout intensity. You can go jogging or hiking, exercise on treadmills, do squats and pushups, increase the frequency of your exercises, eat a proper diet, get proper rest, and get sufficient sleep.
What is the fastest way to adjust to high altitude?
It is challenging to adjust your body to a high altitude. Still, you can use strategies like gradual ascension, drinking plenty of water, proper rest, getting adequate sleep, increasing your potassium level, and avoiding heavy exercise to help your body adjust. You should avoid excessive alcohol and caffeine intake at higher altitudes. Similarly, you can take medications like acetazolamide or diamox to help your body adapt to high altitude.
What are the high-altitude training benefits?
The main benefit of high-altitude training is that it helps increase trekkers’ endurance and enhances performance by improving oxygen flow to muscles and increasing lung capacity. It also helps to create many physiological changes that ultimately lead to better performance and improved fitness of trekkers.
