How to Train for the Manaslu Circuit Trek | Tips and Workouts

Start with Cardiovascular Exercise

The Manaslu Circuit Trek involves long days of hiking at high altitudes, which requires a lot of cardiovascular endurance. You should start by incorporating cardiovascular exercise into your training routine. Cardiovascular activities like swimming, cycling, and running are amazing ways of improving strength physically. Start by exercising for 30 minutes of cardio at least thrice a week and gradually increase the time and intensity spent exercising.

• Strength Training

Strength training is essential to the Manaslu Circuit Trek preparation. It assists you with building muscle and works on your balance and dependability. Concentrate on exercises that work your upper body, core, and legs. Squat rushes, deadlifts, and calf raises are brilliant activities for your lower body. Include exercises for your upper body like shoulder presses and pushups. Try to get in at least two sessions of strength training each week.

• Include Hill Training

As Manaslu Circuit Trek entails a significant amount of uphill and downhill hiking, it is essential to include hill training in your workout routine. Include a hill or set of stairs in your training if there is one nearby. Start your hill training sessions with short, steep climbs and work your way up to longer, more intense ones.

• Practice Trekking with a Backpack

Trekking with a backpack can be challenging, especially if you're not used to carrying extra weight. Practice trekking with a backpack that's similar in weight to what you'll be carrying on the Manaslu Circuit Trek.  Begin with a lighter weight and slowly increase the load as you are capable of carrying it.

• Focus on Flexibility and Balance

Flexibility and balance are crucial for trekking on the rugged terrain of the Manaslu Circuit Trek. Incorporate stretching exercises and yoga into your training routine to improve your flexibility. Yoga also helps with balance and stability, which is important when trekking on uneven terrain.

• Get Acclimatized

The Manaslu Circuit Trek takes you to high altitudes, where the air is thin and the temperature is low. To prepare for the altitude, plan to arrive in Nepal a few days before the trek and spend some time acclimatizing. Your body will have time to adjust to the altitude as a result of this, lowering your risk of altitude sickness.

Workout Plan for the Manaslu Circuit Trek

Here's a workout plan that you can use to prepare for the Manaslu Circuit Trek. Make sure to talk with your doctor to begin any new workout daily schedule.

• Sunday: Strength Training

Push-ups: 3 sets of 12 reps

Pull-ups: 3 sets of 12 reps

Shoulder Presses: 3 sets of 12 reps

• Monday: Cardiovascular Exercise

30 minute run or cycle

• Tuesday: Strength Training

Squats: 3 sets of 12 reps

Lunges: 3 sets of 12 reps

Deadlifts: 3 sets of 12 reps

Calf Raises: 3 sets of 12 reps

• Wednesday: Hill Training

10 minute warm-up walk

10 sets of 1-minute hill climb with 30 seconds rest in between

11 minute cool-down walk

• Thursday: Yoga

30-minute yoga session focusing on flexibility and balance

• Friday: Cardiovascular Exercise

40 minute swim or cycle

• Saturday: Rest Day

Note: You can adjust the intensity and duration of each exercise based on your fitness level and progress. Make sure to include rest days to allow your body to recover and avoid overtraining.

Training for the Manaslu Circuit Trek requires dedication and effort, but it's worth it to experience the stunning beauty of the Himalayas. By following the tips and workout plan outlined in this blog, you can prepare yourself physically and mentally for the challenge. Remember to listen to your body, take breaks when necessary, and enjoy the journey. With proper preparation and a positive attitude, you can conquer the Manaslu Circuit Trek and create memories that will last a lifetime.