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How to be physically fit for the Chadar Trek

Altitude Adventure India – Chadar Trek Update

The Chadar Trek is a moderate trek suitable for first time trekker with basic to above average fitness. The trail is fairly laid out path and doesn’t not have any steep ascends or descends. Water is easily available throughout the trail.

But, at high altitude as the air gets thinner oxygen is less abundant and you will find difficult to breathe. However, the human body has adaptations to altitude that allow it to partially compensate for the lack of oxygen provided you give sufficient time to acclimatize. We have given 3 days in the itinerary to sufficiently acclimatize your body to high attitude and weather conditions.

Trekking Experience: Prior trekking experience is helpful for this trek but not necessary.

Fitness Required: A high altitude trek in the Himalayas requires considerable fitness. Your body needs to train itself to process more work with lower levels of oxygen. Cardiovascular training before a trek is critically important.

Though the trek is in the Moderate category prior training is mandatory before attempting the trek. Registering for the trek is an understanding that you will undertake the mandated fitness training. Altitude Adventure has the right to reject candidates who do not meet our eligibility requirement at the base camp.

Our trek itinerary is planned in a way that on an average you have to cover around 12 kms in 8 hours although there may be slight variation depending on the terrain. This works out to roughly 1.5 kms per hour which is equivalent to walking in the plains at 6 kms per hour.

Check this training schedule to prepare for the trek.

You can train yourself to run 3 kms in 30 minutes as per the schedule given below. Remember always start your training program with stretching and warm up exercises.

Stretching: Stretch your hamstrings, quadriceps, hip flexors, lower back muscles and shoulders.

Training schedule for 1 Month:

Week 1: Start with 10 minute of brisk walk and then jog for 10 minutes and finally 10 minutes of easy walk.

Week 2: 10 minutes of brisk walk 15 minutes of jog 5 minutes of easy walk

Week 3: 5 minutes of brisk walk 20 minutes of jog 5 minutes of easy walk

Week 4: 5 minutes of brisk walk and jog for 25 min and cool down your body

If you are somebody who prefers cycling over running, then try to cover 22 km in 60 minutes.

Record your run on an app like Nike Run or Sports Tracker to have a better understanding of your routine. Start recording your run when you start running. At the end of your run, hit the stop button. Review your run on the app to see how you performed on that day and continuously monitor your progress

Note: Make sure your GPS is on when you record your run.

Strength Training – There is a lot of trekking distance that you will cover in high altitude carrying your backpacks.  It could be taxing for your legs. For this, strengthening your legs will help. You can do some squats to strengthen them. Start with

  • 2 sets of squats with 8 squats in each set and work towards
  • 4 sets of squats with 20 in each set in 4 weeks.

This preparation will ensure that you are physically fit for the Chadar trek.

You will checked for your fitness on arrival at Leh by Altitude Adventure India, which is one of the best Chadar Trek Organizers to ensure that all its trek participants are fully fit to have a memorable experience.

Have Questions? Get answers to all your queries instantly. Message Us by clicking on the Whatsapp icon.

Call us at 91-8879607899

Meet us in Leh at Altitude Adventure India, Fort Road, Ladakh -194104

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