Trek Fitness: Get Ready for the Manaslu Circuit

Get Fit for Manaslu Trek

The Manaslu Circuit Trek, located in the Gorkha district, encircles Mount Manaslu, the eighth-highest mountain in the world. The route follows an off-the-beaten-path route with rugged terrains and traditional villages. Most of the region is highly influenced by the Tibetan culture. So, trekkers can see mani walls, chortens, monasteries, prayer flags, and prayer wheels along the route.

Besides the cultural influence, one can also get a great view of snowcapped mountains, including Himchuli, Annapurna II, Himlung Himal, Ganesh Himal, Choe Himal, and Shringi Himal. Travelers can enjoy a spectacular view from the highest point of the trek, Larkya La Pass. Situated at 5,160 meters, crossing the Larkya La Pass makes the trek challenging.

With the high-altitude trek, numerous other factors relate to the challenge of completing this circuit. Daily long trekking hours last for 6-8 hours, and the rough terrain with rocky paths and steep ascents or descents make the route challenging. Following the proper Manaslu Circuit Trek Itinerary will provide a guideline to undertake the challenge smoothly. However, even beginner trekkers need to achieve an appropriate level of fitness to overcome the physical challenges.

This blog is intended to provide a structured Trek Fitness Guide to help trekkers set up a routine. It will help you understand the fitness regime for the trek and understand what your body will need to handle such routes. Besides, you will also get a chance to understand the acclimatization routine, mental preparation, diet, and hydration needs during the trek.

Why is fitness training important for this circuit?

As mentioned, the Circuit Trek encompasses high altitude, steep climbs, and long trekking distances. The high altitude has a low oxygen level, which adds extra strain to lungs, hearts, and muscles. In case of improper acclimatization, one can easily suffer from altitude sickness.

Then, with the rugged trails, rocky terrain, and steep ascents, the trekking routes become a challenge to even experienced hikers. In such road conditions, trekkers need to walk 6-8 hours every day, which causes physical strain, especially on joints and leg muscles. So, your body must get used to walking for a long time. Good, this circuit Fitness for Manaslu is highly recommended, which not only improves stamina but also ensures a safe journey.

Trekkers need to make their bodies fit to challenge the terrain. They should also follow the Circuit route Safety Tips and the acclimatization procedure for a safe experience. Remember to follow a definite fitness training, which doesn’t necessarily mean building muscles. Fitness training means preparing the body to handle unpredictable Himalayan conditions.

So, good physical fitness helps to enhance endurance, and adapt the body to thin air. Trekkers with good physical fitness have increased safety while avoiding common injuries. Cardiovascular fitness will speed up the recovery. Overall, proper physical fitness ensures enjoying the breathtaking scenarios of the trail and cultural encounters.

What is the Best Time to Start Training for the Manaslu Circuit? 

Now the question remains, when should you start? Trekkers should begin the training 8-12 weeks before departure. Eight to twelve weeks before the route is the best time to start training physically. It will give your body enough time to build strength, endurance, and stamina to cope with long days and high altitude in the circuit.

Start as early as you can to be more comfortable on the route. Besides, it is better to start small and gradually increase the training as you make progress. Here is a quick timeline for trekkers with different physical fitness levels to understand the training regime:

Beginner Trekkers

Start training 12-16 weeks before this circuit. Focus on increasing walking distance, building leg strength, and increasing cardiovascular fitness. You can take on exercises like hiking, jogging, or cycling while focusing on improving endurance.

Intermediate Trekkers

Start training 8-10 weeks before this adventure. Nature Excursion recommends combining your regular walks with strength and endurance workouts. Focus on simulating trekking conditions while hiking on different terrains with steep climbs. It is also necessary to improve long-distance walking. You can do so by hiking on terrain that takes longer days to complete.

Advanced Trekkers

Start training 6-8 weeks before this trip. You will have to maintain your current physical fitness. Focus onhigh-altitude trekking preparation. Go on a hike to reach a high altitude and adapt your body to low oxygen levels. Practice hiking endurance tips or exercises, and gradually increase your elevation gain each week.

Moreover, it is necessary to come to Nepal during the Best time for this Circuit route, which is Spring and Autumn. During these seasons, the weather is moderate and generally stable.

How to train for the Manaslu Circuit Trek?

Cardio Training for Trekkers (Walking, Running, Cycling)

Cardio training is the foundation of trekking fitness exercises. With high altitude and long trekking hours, trekkers need to improve their cardio fitness to ease the trekking experience. You have to build the stamina and lung capacity to walk long distances. This route covers varied terrain, so one needs to understand the Circuit journey.

Aim for about 30-60 minutes of cardio exercise in a day. Also include 4-5 days of cardio training for trekking per week. The exercises should consist of walking, jogging, cycling, swimming, and running. For the best result, be sure to increase the intensity per week gradually.

Also, try to walk upstairs to simulate the uphill trails. Walking in terrains with a slight slope or on uneven roads around your home area will also do the job.

Strength Training for Trekkers (Core, Legs, Back)

This Trip's Physical Preparation should include strength training. Strong muscles lay a good foundation for walking on the Circuit Trail. Such muscles will provide endurance and stability to support the body during steep walks. It will also help to cope with long-distance trekking on varied terrains, as per the Circuit Trek Difficulty.

Trekkers need to include compound exercises, including squats, for leg power and overall body balance. Other drills like long lunges, step-ups, and planks are core exercises that can help during ascents and descents. For the back and hamstrings, you can deadlift. But do not go overboard, as heavy deadlifts can cause injuries.

Upper body strength is also essential if you plan to carry your own backpack. For that, focus on push-ups and pull-ups to build strength. Aim to train 2-3 times a week while alternating the targeted muscle groups. Here is a simple home workout plan to follow:

• Squats: 3 sets of 15 repetitions
• Lunges: 3 sets of 10 per leg
• Planks: 3 sets of 30-60 seconds
• Sit-ups: 3 sets of 12 repetitions

Altitude Preparation for Trekkers (Acclimatization Training)

The  Circuit Altitude Profile shows a high elevation gain after each day of trekking. So, trekkers should train their bodies to help adapt to such elevation before the adventure. Suppose you are from a hilly region or have any hilly landscapes. In that case, it is better to practice hiking in such conditions.

If you do not have access to such conditions, then use stair climbing or an inclined treadmill workout to stimulate uphill climbing. As you start the training, be sure to carry a lightweight backpack, starting from 3-4 kilograms, to get used to the real trekking feeling. After some time, you can add weight and train while carrying up to 8-10 kilograms.

Doing so will not only build endurance but also help you to strengthen your legs, shoulders, back, and core. Ultimately, altitude preparation will help to handle the challenges of Larkya La Pass. Be sure to gain significant altitude before the trek to help your body adapt to low oxygen levels.

Mental Preparation for Trekkers

Trekking in the high altitude of the Himalayas not only requires physical strength but also a thorough mental preparation. So, focus on building mental stamina and positivity for an enjoyable trek. Following some route Guide Tips will help you better understand the terrain and situation of the Himalayas.

As mountains can be unpredictable, trekkers should be able to adapt to sudden changes. Whether it is weather conditions, uneven roads, food, accommodation, or any other amenities, things can widely change in the mountains. Trekkers who are used to using their cell phones every day may not be able to do so in the mountains.

Many people easily get irritated by things that may not go their way. We urge you not to be that person and keep an open mind. For that, use training to simulate real trekking scenarios. Train without music or your phone and focus on breathing and rhythm. You can walk in the rain or on bad roads to get a feel of what trekking in a remote area is actually like. 

Train to build mindfulness and mental strength, which will help to keep you motivated and calm during long, difficult trekking days. 

Rest, Diet & Hydration

Rest, nutrition, and hydration are a crucial part of any training regimen. These are also essential components during this journey. Rest days allow you to recover from hard trekking days and reduce the risk of injuries. Overall, rest days will help you better adapt to the low oxygen level at high altitude, thereby improving overall performance.

Diet, on the other hand, provides the energy you need to move further. A good, balanced diet or a high-protein diet, including eggs, lentils, and dairy, helps you to repair muscle. We do not recommend eating meat as it requires more energy to digest, and this route itself is a meat-restricted area. Go for Dal Bhat, a traditional Nepalese cuisine that includes rice, lentil soup, mixed vegetables, and some pickles for a balanced meal.

Trekkers need to drink plenty of water because walking at such an altitude can cause dehydration. Avoid smoking, alcohol, and too much caffeine as they cause dehydration. We recommend consuming 4-6 liters of water per day to keep the body hydrated. You can buy or refill water along the way, but to purify refillable water, be sure to carry purification tablets.

Also, it is better to include some energy bars or light snacks from your Packing List. You can consume these snacks during your walk to keep you energized. Sometimes altitude causes loss of appetite; you need to push yourself to consume food.

Do

• Include rest days in your trip Itinerary.
• Consume a balanced diet as much as possible.
• Drink plenty of water, at least 4-6 liters per day.
• Include energy bars and light snacks for the day walk.

Don’t

• Overexert the body by skipping rest days.
• Rely on processed or junk food.
• Dehydrate the body or ignore signs of dehydration.
• Smoke, drink alcohol, or use excessive coffee, as all these cause dehydration.

Manaslu Circuit Weekly Training Plan

Here is a simple Trip Preparation Checklist with a weekly training timetable.

 Final Tips & Conclusion

Training for the journey doesn’t mean for you to become an athlete. It is all about preparing the body for an easier trekking experience. Focus on consistency and listen to your body by engaging in cardio exercise, strength training, acclimatization, and mental strength. Start your training early for a comparatively better experience.

Be sure to check our Manaslu Circuit Permits andCost Guideas a final helpful resource to plan your logistics. Start your fitness training for this route today and be confident walking in the Himalayan region of Nepal. Your Mental and physical trek readiness is sure to pay off on every steep climb. Soak in the breathtaking mountain view, Nepal awaits to carve your journey.