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How do you Prepare for a Trek?

Updated: Mar 2

Author: Manav Kohli


This guide outlines key recommendations for preparing for a trip to the Everest Region, with emphasis on physical and mental conditioning.

Endurance & Cardio:

Importance: High altitude (up to 40% less oxygen) necessitates good endurance for efficient oxygen use.


  1. Frequency: 4 times/week for 2+ months before the trek.

  2. Duration: 1 hour per session.

  3. Intensity: Moderate (Zone 2 heart rate) - maintain a conversational pace

  4.  Activities: Walking, jogging, cycling, rowing, swimming, hiking

  5. Benefits: Improved VO2 max (maximum oxygen utilization) and leg strengthening.

Strength Training:

Focus: Quadriceps, glutes, hamstrings, and calves.


  1. Consult a trainer: Develop a personalized plan, ideally full-body routines.

  2. Yoga alternative: Existing yoga practice can be sufficient for strength training.

  3. Frequency: 2 times/week with a focus on legs.

Increased Lung Capacity:

Purpose: Enhance acclimatization by improving lung function.

Recommendation: Deep breathing exercises 3 times/week, similar to yoga's pranayama techniques.

The Extra Edge:

Monthly practice

Option 1: Hike to a local high point (1000ft elevation gain)

Option 2: Longer walk (12 km)

Benefits: Simulates trek experience and builds mental and physical resilience.


Importance: Essential for comfort and safety; refer to Juniper's illustrated gear guide for specific recommendations.

Mental Preparation:

  1. Resilience: Be prepared for unexpected challenges like weather or minor ailments.

  2. Positive mindset: Maintain a determined attitude to complete the trek despite difficulties.

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