Do not SULK if you are not HULK !! There is no requirement as such to witness the beauty of Manaslu. Yes, you heard it right !! We are here to help you out with your fitness assessment for Manaslu Circuit Trek.
Manaslu Circuit Trek offers you breathtaking views and takes you through the snow-capped mountains and lush green forests, to the vibrant culture of Gurung and Tibetan communities. Undoubtedly, its challenging and diverse terrains require you to be fit but with the right training and mindset, you can get victory over the rugged trails.
Manaslu Circuit Trek will begin at an altitude of 700 metres and ascend towards the highest point called Larkya La Pass (5,106 metres). You will trek through diverse terrains throughout the trek and the oxygen levels are affected by the altitude fluctuation which will affect your physical exertion and endurance. So, it is crucial to understand your fitness level and acclimatization is needed to do a successful trekking.
Manaslu Circuit Trek typically spans from 12 to 14 days depending on your itinerary and pace. You can expect walking for 5 to 8 hours a day, covering the distance that range from 10 to 20 kilometres. Your daily efforts will not be determined by the distance but also by the rugged and steep terrain which require a lot of endurance and concentration. You need to start trekking early to avoid afternoon weather changes and the altitude will affect your energy levels. These daily challenges will require a lot of stamina. So, you need to know about your physical fitness and the pace to avoid exhaustion.
Manaslu Circuit Trek offers you diverse yet challenging terrains. You will trek through lush subtropical forests with Rhododendrons and pine trees where during or after rainfall you will find trails muddy and uneven ground. As you continue your trek, the terrain will transition into steep and rocky inclines. You need to consider this variability as it will require your balance and agility. You will encounter narrow trails in several sections with cliffside edges which will increase your intensity and need your mental focus. At the Larkya La Pass (5,106 metres), you will find the terrain barren and glacial. The high winds and icy paths with the combination of high altitude conditions will require an adequate amount of your physical fitness and right gear.
Manaslu Circuit Trek is known for its off beaten paths but also its remoteness. The facilities will be basic and significantly limited to other treks like Everest and Annapurna. The tea houses and lodges will provide basic amenities but most of the accommodations at higher elevations lack running water, electricity, heating, etc. Additionally, Wifi and connectivity is not quite reliable. So, bring your own essentials as much as you can carry. These basic facilities will require you to be adapting to such logistical challenges along with assessing your physical demands.
Cardiovascular endurance is also referred to as Aerobic fitness which is crucial for you to make the Manaslu Circuit Trek right for your fitness level. You must do aerobic exercises that will elevate your heart rate and improve your lung capacity. Running, cycling, swimming and brisk walking are the aerobic exercises and you should be doing it for at least 30 minutes a day, it will increase your stamina and improve your cardiovascular health. Your good cardiovascular health will enhance the ability to transport oxygen to the muscles which is necessary for the thinner air at higher altitudes.
You will hike over uneven surfaces along with elevation changes for long hours which will require your leg strength and muscle endurance. It will be easier for you to navigate through rocky paths and steep inclines by developing strong leg muscles. You can do leg training exercises such as squats, lunges, and step-ups to which will make your lower body parts such as hamstrings, glutes, quadriceps, and calves strong enough to handle steep ascents and descents without causing you rapid fatigue and injury. This will surely make your Manaslu Circuit Trek right for your fitness level.
Core strength is an essential part of physical fitness if you want to make the Manaslu Circuit Trek right for your fitness level. Core includes your abdominal muscles including the lower back, hips and pelvis which altogether should give you smooth and coordinated movement. A strong core will help you to maintain upright posture, minimize fatigue and reduce your risk of getting injury by giving support to your other muscles. You can incorporate exercise like planks, or engage in Yoga or pilates to increase your flexibility and core stability.
You need to have mental stamina and resilience to make the Manaslu Circuit Trek right for your fitness level. As you trek through the diverse and challenging landscapes, the adverse weather conditions can also make it more challenging and can demotivate you, so you need to have a positive mindset. You will need sustained attention and focus to persist through the fatigue and discomfort. To develop your mental endurance, you can practice visualization of achieving your goals and staying in the present. On the other hand, you need to build resilience to avoid anxiety and isolation that might occur due to the trekking in remote locations. So, undertake lengthy hikings in diverse and challenging terrains to develop your mental fortitude.
You can make the Manaslu Circuit Trek right for your fitness level if you develop balance and stability. You need to carry your backpack and manage your foot placement during various elevations in different weather conditions. You will encounter muddy and slippery trails, rocky paths, snowy and icy paths with the fog depending on the season you will trek in and these will require you to have a good balance over your movements. So, engage yourself in single leg stands, stability ball workouts, yoga, etc to improve your body positions and reduce risk of falling. These balance and stability building exercises can surely make your expedition safer and more convenient.
You should access your current activity level to know if the Manaslu Circuit Trek is right for your fitness level. Different factors such as the duration of workouts, what kind of activities you engage in and the frequency and intensity of exercise can assess your current activity level. Even keeping track of how you felt before and after physical activities is also important in monitoring your physical condition. So, real assessment of your physical condition will help you improve and show areas that need improvement to tailor a fitness regime.
You need to assess your hiking level through a baseline hiking test before embarking on the journey to know if the Manaslu Circuit Trek is right for your fitness level. You can choose a local trail to begin with but it should mimic the trek’s elevation gain and terrain type. The whole route must be at least 5 to 10 kilometres long with significant inclines. You need to monitor your heart rate, perceived exertion and recovery time during the hike. Check yourself after every kilometre but you need to manage a consistent pace without overexerting yourself. After the hike, record how much time it takes for your heart to come into resting heart rate. Repeat this activity several times a week if possible. Consider carrying a backpack with gradual increase in the load during your practice.
Get yourself a set of stairs or sturdy steps that are 12 inches high. Do some warmup before performing the test by running or jogging for 5 to 10 minutes. After warming up, step up and down the stairs for at least 3 minutes at a steady pace. After completion, assess your heart rate immediately. Count your pulse for 15 seconds and multiply the result by 4 to know your beats per minute. Lower heart rates means your cardiovascular fitness is better. Fatigue and shortness of breath may indicate during and after the test means you need to improve your fitness level. Moreover, repeat this activity several times a week to make the Manaslu Circuit Trek right for your fitness level.
Reflect on your past hiking or travel experiences at higher elevations. Did you experience any headache, nausea or dizziness which are the symptoms of Altitude sickness? If you are not accustomed to sleeping at high elevations, then you can get symptoms of Altitude sickness even at moderate elevations because the seasoned trekkers also feel a little discomfort above 3,500 metres. You will be crossing Larkya La Pass (5,106 metres) for which you need to assess your altitude sickness. Do consult with a Physician if you have any past altitude sickness experience so that he/she can provide you altitude medicine such as Acetazolamide or precaution.
Before embarking on the Manaslu Circuit Trek, it is essential to seek a medical consultation to know your personal health and fitness level. Get yourself a thorough evaluation by a health provider that specializes in high altitude demands assessment. Discuss if you have any pre-existing health conditions such as respiratory disorders, cardiovascular issues and joint problems because these can have a significant impact on your trekking. Be sure to mention your prior altitude sickness experiences for you to get personalized advice regarding vaccinations, altitude medications and general health recommendations. Your health personnel will guide you on emergency plans and in minimizing health risks during your trekking. This way you can know if the Manaslu Circuit Trek is right for your fitness level?
It is essential to have the proper gear for embarking on the Manaslu Circuit Trek. High quality trekking boots are necessary for the support and grip on uneven and rocky terrains. You need moisture wicking socks to keep your feet dry and reduce blisters. Alongside, a good sleeping bag and waterproof and breathable warm clothing layers for various weather conditions are equally important. Additionally, do invest in the trekking poles because it aids you with balance and let your kness get less strain. Different accessories in a backpack including water bottle with water purification tablets, electrolytes for hydration, sun protection, snacks, spare clothes and first aid kit including the altitude sickness medicines such as Acetazolamide are essential. All of these preparation of the gear will enhace your trek and trekking experience.
You will be crossing above 5,000 metres so we recommend you to walk at altitudes of 300 to 500 metres a day after reaching 3,000 metres. Ascend slowly and incorporate your rest days in your itinerary particularly after significant elevation gains. You can use the “climb high and sleep low” technique for adapting to the high ascent and the thinner air to prevent altitude sickness. You can hike during the day and come to lower elevation to sleep to enhance your acclimatization strategy. Furthermore, stay hydrated throughout the trek and monitor your body if any symptoms of headache, nausea and dizziness occur. Take the bodily signs seriously and proceed to descend if needed. Additionally, take a rich carbohydrates diet for energy. Lastly, do some altitude training prior to the trek to tackle the challenges of the trek.
You need to cultivate a positive mindset for the Manaslu Circuit Trek. So, engage in motivational practices and visualization of achieving goals at the trails. Develop resilience to deal with the fatigue and discomfort that occur during the trek. Practice meditation to enhance your focus and reduce stress. Furthermore, do familiarize yourself with the varying trails, unpredictable weather conditions and effects of altitude to overcome the obstacles. Set some small targets for every day and find joy in their completion. Lastly, get support from the guides and other trekkers, with their encouragement you can enhance your mental fortitude.
Note: Mountains will always be there. So, you can come again but do not lose yourself. Do remember that every trekker’s journey is unique.
Manaslu Circuit Trek is a rewarding experience but it requires you to do assessment of your fitness level with proper preparation of physical and mental demands. As stunning landscapes this offers but also with the physical challenges due to diverse, rugged terrain at varying altitudes, you need to build your cardiovascular endurance, muscular strength, core strength, balance and flexibility. So, fully prepare yourself for the long distance trekking with a professional evaluating your areas of improvement. Furthermore, acclimatization strategy aid a lot in preventing Altitude sickness. Therefore, fully prepare yourself with your fitness levels to make your Manaslu Circuit Trek right for your fitness level and to embrace the joys and challenges as you undertake this adventure.
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