Health and Fitness required for Tenchenkhang Expedition

A lot of people tend to assume that climbing Mt Tenchenkhang or doing any other high altitude Himalayan Treks requires super fitness, athletic body, and experience. However, this is not exactly the case. One does not need to be a super fit, athlete, or experienced to climb Mt. Tenchenkhang. Good fitness with proper preparation is quite enough to undertake this expedition.

If someone is super Fit, has an athletic body, and has prior high altitude and climbing experience then it is an added advantage on his part. However even a beginner or amateur can do the Mt.Tenchenkhang expedition with proper training and expert counseling in advance.

Mt. Tenchenkhang Expedition is doable for anyone who has relatively good physical fitness with 6 to 8 hrs walking ability on Himalayan terrain, good health condition, adventure enthusiasm, proper climbing gears and equipment, and basic mountaineering skills.

* How to get fit for Mt. Tenchenkhang Expedition
Mt. Tenchenkhang is a semi-technical peak and requires basic mountaineering skills and good physical fitness. Graded as difficulty level peak, on most days, you trek for 8 to 14 km in 5 to 6 hrs at high altitudes. Doing this with a backpack and to enjoy the Trek and climbing you require good physical condition.

The best way to prepare for the Mt. Tenchenkhang Expedition is by doing Cardio Vascular Endurance, Strength, and Flexibility Exercises. To cover a long distance with a steep ascent one requires good endurance and stamina.

Jogging, Running, Swimming, Cycling, and Stair climbing are the best exercises you can do to increase your Endurance and stamina.

Jogging 5 km in 35 minutes and 10 km in less than an hour is a good start. This needs to be done at least 4 times a week. It’s recommended to gradually increase the pace and cover the distance in less time. Cycling for 2 to 4 hrs a day for at least 4 days a week is a good exercise. Swimming 1 to 2 hrs a day. Stair climbing or hill climbing for 4 to 6 hrs with an 8 to 10 kg weighted backpack for at least 3 to 4 times a week is recommended. Skipping 100 to 500 times with a gradual increase each week.

Strength Training:
Your legs strength is most to undertake such a long number of day’s trek and peak climbing. Your core muscles need to be strong. Squats are the most suitable exercise to strengthen your legs muscles. 6 to 8 sets of squats with 20 to 30 squats in each set is recommended every day.

Flexibility:
Flexibility is very important to undertake such long high-altitude treks and peak climbing. Stretching your hamstrings, hips, arms, necks, lower back, and other muscles is very important to stay fit and in good shape. Yoga, aerobics, and other stretching exercises are highly recommended.

Mental Fitness:
Undertaking high-altitude treks and peak climbing not only requires good physical fitness but also a sound and prepared mentality. You have to be mentally prepared to undertake high-altitude treks and peak climbing with proper information and preparation. You can overcome difficult terrain, extreme cold, bad weather condition, and other issues which might come up in the mountain if you are mentally prepared to face it.

Peak climbing and trekking in high-altitude regions involve unpredictable weather conditions, Accidental risk, Altitude sickness, and unforeseen issues, so mental preparedness in overcoming such situations is vital.