Understanding the Annapurna Circuit Trek
The Annapurna Circuit total distance is around 200 km, which spans from 8 to 21 days, and the trekking journey starts from Jagat to Pokhara. This trek takes you through diverse landscapes, lush forests, charming villages, and great mountain views. On average, you have to walk 5 to 7 hours a day during this trek.
The one most highlighted thing in this trek is Thorong La Pass, which is located at an altitude of 5,416 meters (17,769 ft) above sea level and is also the world's highest pass. It can be slightly difficult to conquer this pass, so you need to be prepared accordingly.
The difficulty level of this trek is moderate to challenging, but with the proper planning and preparation for an everyday hike during this journey, it can be fruitful and create fewer hurdles in your trek. Let's dive into the Annapurna Circuit Trek physical preparation tips to conquer this journey with fewer difficulties and more fun.
Physical Goals
Setting your physical fitness goals is mandatory for the Annapurna Circuit trek. Before going on this trek, you should properly plan and look after the fitness that you require during the trek.
Estimate your fitness level: First of all, you should evaluate your current fitness goal. Are you a person who does regular exercise or a person who rarely does any physical exercise? Set the best fitness goals for you and start your training accordingly.
Improve your fitness level: Begin your fitness training at least 3 months before your trek. Mainly focus on cardiovascular exercises, strength training, and flexibility workouts to build overall fitness. Go slow, and later on, gradually increase the intensity and timing of your workouts to avoid injury and overtraining at the start.
Cardiovascular Endurance
In high-altitude trekking places where oxygen levels are low, cardiovascular endurance is important for long hours and days of trekking. Let’s dig deeper into this.
Hiking: You should start hiking and adapt your body to the diverse terrain of the Annapurna Circuit. Later on, you can gradually increase the distance and elevation gain to build stamina and acclimatize your body according to the conditions you can face during your trek.
Running: Add running to your daily routine to boost cardiovascular fitness. You can start running a shorter distance at first and go for a longer distance, running slowly. If you can run on hills, it will be more advantageous.
Cycling: Cycling can also help improve cardiovascular health. To increase leg strength, cycling is again beneficial. You can go cycling on flat or hilly routes.
Swimming: Swimming is a full-body workout routine that helps boost cardiovascular endurance. It can be a beneficial training activity for the Annapurna Circuit trek.
Strength Training
If you focus on strength training, it helps you carry your backpacks, walk through uneven, rocky paths, and prevent injury. You should mainly focus on these areas of your body.
Legs: You should focus on increasing leg strength, as you need to walk 5 to 7 hours a day. Focus on exercises like squats, lunges, step-ups, and calf raises to increase leg power.
Core: A strong core helps with balance and stability. You should do planks, Russian twists, mountain climbers, and other core exercises in your routine.
Upper Body: You should focus on exercises like push-ups, pull-ups, shoulder presses, and rows, as the upper body also helps with carrying a backpack and other things, though mostly the lower body works during the hike.
Flexibility
Having flexibility in the body and balance is important for the hike on uneven terrain and to avoid injuries.
Stretching: You should do regular stretching for flexibility and to reduce muscle stiffness. Mainly focus on the exercises of the body areas like the hamstrings, calves, hips, and lower back.
Yoga: Just like stretching, yoga also helps with flexibility and balancing, but it also helps with mental peace. You can try various yoga poses like downward dog, warrior poses, tree pose, etc.
Balance Exercises: To improve balance, you can try exercises like single-leg stands, stability ball exercises, and balance board exercises.
Acclimatization and altitude training
Acclimatization is very important for high-altitude trekking like Annapurna Circuit. Proper acclimatization helps in minimizing altitude sickness and trek difficulties. Let’s talk more about how to prepare your body for the high altitude of the Annapurna Circuit Trek.
Simulate Altitude
Train at higher altitudes: If it is possible, you should spend your off days or weekends at a high altitude of more than 2000 meters, where the air is thinner, before going on the trek so that your body can adjust to the lower oxygen levels.
Gradual Exposure: Start with short hikes or trips and slowly increase the altitude of the place where you are training.
Altitude Training Masks: If you live in an area where it is impossible to have access to high-altitude areas, then you can improve cardiovascular efficiency and enhance stamina by using an altitude training mask. Use this mask with some guidance to avoid any possible health risks.
Interval Training
High-Intensity Interval Training (HIIT): HIIT includes exercises such as jump squats, sprints, burpees, push-ups, mountain climbers, etc., and it can also be adjusted according to the required fitness level. It helps in improving cardiovascular health and the ability to adapt the body at high altitude with less oxygen.
Example HIIT Workout: This includes the exercise of 20 to 30 minutes, in which there will be around 30 seconds of running and a minute or more of jogging or walking. You can gradually increase the intensity as needed.
Training Variety: Various forms of HIIT, which include running, jogging, walking, stair climbing, cycling, etc., help your muscles get engaged and ensure fitness.
Breathing Exercises: There are various breathing techniques that help in mind relaxation and increase the amount of oxygen in the body. Let’s discuss further.
Deep breathing techniques: If you practice deep breathing techniques, your lung capacity to take in oxygen increases. It means taking slow, deep breaths and slow exhalations so that your lungs fill completely and help increase the amount of oxygen in your body that reaches the bloodstream.
Pranayama: Pranayama is the breathing exercise that comes under yoga. It enhances respiration and makes your mind calm.
Elevation Masks and Respiratory Trainers: You can use elevation masks and respiratory trainers to strengthen your respiration, forcing your lungs and diaphragm to work harder and increase breathing.
Mental Preparation
You should be mentally prepared before going on a long trek, as it is also as important as physical health. Let’s know how to be mentally prepared.
Meditation: You can practice meditation for mental well-being and stress reduction. This helps you to be calm and focused.
Stay Positive: You should maintain a positive mindset without getting anxious about the long trek. You should cool your mind and prepare for the trek.
Set a Milestone: You should set a milestone for each day and stay motivated by celebrating the daily achievement.
Diet and Nutrition
Having a balanced and nutritious diet is necessary in our daily lives, as well as before going on a trek and while trekking. Let’s have further discussion on this.
Balanced Diets: You should follow a proper diet that is rich in carbohydrates, proteins, fats, vitamins, and minerals. Eat foods like fruits, vegetables, dairy, nuts, grains, etc. that are nutritious, and do not forget to carry energy bars with you to maintain energy while hiking.
Hydration: It is critical to stay hydrated because you need to walk 5 to 7 hours a day. You can sweat a lot, so drink plenty of water early in the morning and in between the rest periods. Carry a water bottle with you for hydration in your body.
Electrolytes: You should maintain the balance of salt in your body due to sweating so you can have electrolyte-rich food and drinks.
Essential Gears
Having the right and proper gear helps you experience your trekking in a better way.
Footwear: You should buy footwear that fits, is waterproof, and also supports your ankle while hiking. Footwear should be comfortable, as you need to walk 5 to 7 hours a day.
Backpack: Carry a lightweight trekking backpack weighing around 40 to 50 kg so that you can walk on uneven paths in a comfortable way. Pack less and only necessary items.
Clothing: You should carry lightweight and quick-drying clothes. Carry insulating clothes that are necessary according to the weather, and the outer layer should be waterproof.
Trekking Pole: You can use trekking poles for less pressure on your knees and feet while hiking. It helps you reduce knee strain and improve stability.
If you need detailed information regarding packing essentials during the Annapurna Circuit Trek, click here.
Training Routine
Before planning for the trek to Annapurna Circuit, you should be fully prepared from your side. For this trek, you need to work on your physical fitness so that you can walk a bit easily and enjoy the scenery.
You should plan your training routine accordingly. Start your physical fitness training three months before the trek. In the first month, you can do simple exercises like leg strength, cardiovascular, yoga, stretching, breathing, etc. Gradually, you can modify the timing of your exercises and increase their intensity.
Health and safety
Your health and safety are essential for hiking or trekking. You should be healthy enough so that you will not have any problems with your body while hiking.
Regular health check-ups
You should visit your doctor for a health checkup before doing any physical training. Consult with the doctor before planning a trek and doing an intense workout, because health is wealth.
First Aid
You should know about basic first aid skills and carry first aid with you while trekking. Learning how to handle minor injuries and having basic knowledge of altitude sickness is good.
In Conclusion
A complete plan for fitness, determination, and dedication is necessary for one to prepare for the Annapurna Circuit Trek. You'll be adequately prepared to face the physical challenges of the trek if you follow these top 10 tips, which will let you enjoy every moment of the magnificent landscapes and distinct cultural experiences that welcome you along the way.
Note that the first stage of preparation is what starts the trek to the Annapurna Circuit. You'll be prepared to complete one of the most famous adventures in the world if you start now.
With this full guide, you should have a strong basis on which you can develop your physical preparation for the Annapurna Circuit Trek. You'll prepare yourself to face the barriers and the advantages of this thrilling journey by combining cardiovascular training, weight training, flexibility exercises, mental strength, and nutritious meals.
Trek safely!
Beside Annapurna Circuit Trek, you can also check the top trekking options in Annapurna Region.
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