Trekking and Hiking Useful Info

Upon landing in Kathmandu airplane terminal:

First, every adventure seekers should aware of these Trekking and Hiking Useful Info. You will land at Tribhuvan International Airport (TIA) in Kathmandu and a representative from Snowy Dream World will meet you and help you to move in the lodging till check in methods ends. A representative will organize the meetings and give a short briefing about the trekking, trekking courses, and Do’s and Don’ts during the stay in Nepal

Accommodation in Kathmandu and Trekking:

The accommodation in Kathmandu and in the city area will be organized according to the need and request of the visitor either star class or non-star classifications of Hotel are used on the B&B basis. But during the trekking the most common accommodation is tea house however camping can also be organized on your request.

Guide and Porter:

Snowy Dream World Trekking works the trekking with the expert guides and porters, who have long time experience on the mountains of the Nepal. In this way, the various issues that may arise during the trekking will be effectively solved with experience licence holder guides and porters. Our guides and porters have a lot necessary information about the trekking routes of Nepal and have capacity of talking good and fluent English.

Why take training for trekking in Nepal for a trekkers?

• Trekking in Nepal usually involves trekking in both low and high-altitude regions. The air becomes thinner as you ascend to the higher altitudes. You need to be physically fit to adjust to the decreasing level of oxygen in the higher regions.
• Having a moderate level of strength and endurance training will help to make your trek comfortable.
• Good aerobic training will help you cope with the decreasing level of oxygen. This will help you in bringing energy to your leg muscles as well as reduce any potential effects of AMS.
• Strength and conditioning training helps in making climbing up and down hills easier.
• Flexible muscles help you to relax and allow your body to enjoy all movements associated with a trek.
• Being mentally prepared for a trek helps you to overcome any annoying or stressful situation. Like mosquitoes, long flight of stairs, etc.

Types of training required

Aerobic Training

For most purposes, treks are a beautiful walking holiday. You do not need to be a professional athlete to be able to trek in Nepal.

You need to be fit enough to walk for 6/7 hours daily. This should be on rough terrain and in varying weather conditions. This is a lot effective.

Cardiovascular training will help you prepare for your trek. This training includes high-intensity exercises. It helps shape and strengthens your muscles, heart, and lungs.

It usually involves short ‘bursts’ of high-intensity effort followed by a short rest/recovery period. It is one of the best ways to increase your stamina to prepare you for different altitudes treks.

Example: One of the best ways to do this exercise is to find a stairway and get to the top as quickly as you can.

Do this in sets of 10 and you can increase the intensity by carrying a backpack. Increase the weight of the backpack slowly as your training progresses.

Strength and Conditioning

Trekking in Nepal involves going uphill, downhill on rough, smooth terrains. So, you need to focus on building strength in your quadriceps, back, shoulders, arms, and abdominal muscles. To make them ready to undertake the burden of high mountain trekking.

Strength and muscle conditioning training will help train your skeleton. And improve strength and endurance. This training improves your muscle strength along with strengthening connective tissues like tendons and ligaments.

From this training, you learn how to save strength and not waste it on unnecessary tasks during the trek. It can help reduce knee or ankle related problems, sprains on your back, neck.

It will also make your body strong and well-prepared for the duration of your trek.

Examples- hiking in hilly areas near you, doing lunges and squats.

Flexibility Training

Flexibility is the ability of your muscles and tendons to relax and stretch. This training will help improve your body posture, relax your muscle and reduce strain on your back.

Flexible muscles can help you with your mobility. It also helps to reduce the chances of injuries like an ankle sprain or bone fractures. Having flexible muscles helps to make your trek easier and more comfortable.

Hence, stretching or flexibility training should be an integral part of your training.

Example- Stretching before and after hiking on your actual trek.

Altitude Training

Many of the trekking routes in Nepal will take you to altitudes of above 2400m. If you are not used to these types of altitude, you need some altitude training.

Altitude training can prepare you for proper acclimatization. Acclimatization is a prerequisite of trekking. You can work on getting used to going higher.

Some of the altitude training techniques are:

• Stay hydrated at all times.
• Get plenty of sleep during your trek. Sleep determines how your body reacts to the stress and altitude.
• Move at your own pace during the trek. Do not rush, maintain your own pace.
• Get as much information about AMS (Altitude Mountain Sickness) as you can. It is a serious medical problem that can affect anyone including experienced trekkers. Having knowledge about this can help you to take necessary precautions and detect the early symptoms.
• Descend if you notice any of the symptoms related to it, consult a doctor as quickly as you can..

Endurance

Endurance training can develop emotional strength. It is important for treks to the higher regions of Nepal as it helps to develop “do not give up” attitude.

During your trek, if you lack physical energy, your endurance pushes you to continue.

Positive mind-frame

You will find joy and fulfillment in your treks to Nepal. Only if you prepare well and foster the right expectations. Having and being able to keep a positive mind-frame throughout your trek can help you experience the wonders of your trek. This will make it a more fulfilling and happier one.

Example- Getting as much information about your actual trek like trail conditions, accommodations, food, trekking duration, distance and so on. This helps you to know what to expect and leaves no room for speculations.

Trekking Guide Training Fees, Qualification and Duration

Course	Guide	Total Duration	Required Qualification	Course Fees
1.	Tourist Guide	10 Weeks	Graduate in any Discipline	25,000/-
2	Trekking Guide	5 weeks	10+2 or equivalent with 2 years’ experience from registered trekking agency of Nepal or S.L.C with 3 years’ experience from registered trekking agency of Nepal or Trekking Porter Guide Training from NATHM with 4 years’ experience from registered trekking agency o Nepal	7,000/-
3.	Trekking Porter Guide	15 days	Understand and have basic communication skills in any one international language with 2 years of working experience in trekking field as a porter or SEE. appear	3,000/

Drinking water:

During the stay in Nepal, we prescribe our visitor to drink pure mineral water found in everywhere in the city, villages and in the trekking trails. Generally, you can use boil water after using different types water drops.

Climate

Nepal have different types of climate, the city like Kathmandu and Pokhara are hotter than the trekking destination and courses. As the Kathmandu and Pokhara lies in hilly region of Nepal while the vast majority of the trekking destination and courses lies in Himalayan region of Nepal. So, it may be colder in this area.

Additional short activities after the trek:

After the trek the next day is for the rest at the city area either in Pokhara or Kathmandu, the guest will be free for individual activities. If the guest wants to do some short activities like half day tour around valley, hiking, sightseeing, cycling. Then, we will organize the short tour with expert city guide. We hope these can be the important Trekking and Hiking Useful Info. If you have any question, just CONTACT US