Pangarchulla Trek

Trek information

  • Uttarakhand
  • 7 Days
  • 0 Review
  • Moderate
  • 15000 ft
  • 13 - 17°C
  • -5 - 8°C
  • Auli
  • BSNL, Airtel, Vodafone
₹8,650.00
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A challenging summit climbs of Indian MT Everest!

Pic Credit: LudaAmong all the offerings that we have for your adventure appetite, one of the very few treks that qualify to be an all-rounder is the Pangarchulla Hike.

Within this entire ranges, there must be only very few trails that are subdued with the perfect amount of challenge that encourages the recently vacated and at the same time makes the veterans come back to experience the gradual transformation from green to a snow-clad earth.

 

Pic Credit: Swati

What more is that not only does the trek get better experiential but the view changes like a collection of well-chosen wallpapers? From forests to sleet covered peaks, from standing on cliffs to grassy knolls, from rocky boulders to icy lakes, this trek covers everything.

The climb to the summit itself is immensely and profoundly amazing. You will be standing at a height of 15,009 ft above the sea level with a dilemma within you whether you want to continue the trek or just stand still and watch every detail of the gargantuan view in front of you filled with a deep valley towered by the snow clad mountains of Garhwal Region.

With every climb and descend the view changes so drastically that it is nothing short of comparing to a plunge through nature’s portal.

 

Pic Credit: Luda

 

Some of the peaks to look out for during this hike are the Chaukhamba, Dronagiri, Ghora Parbat, Haathi Parbat and of course the Mt. Nanda Devi to name the prominent ones.

All this is credited to the fact that you would be passing through the Nanda Devi Sanctuary which is nothing but the front seat of the Himalayas in this region.

Day 1: Haridwar to Auli (8- 9 hrs drive; Discovery hike will arrange the pickup from Hariduwar railway station at 6.30 am)

Day 2: Auli (8500ft) to Chitrakantha (11170ft)

Day 3: Chitrakantha (11170ft) to Khullara (10501ft)

Day 4: Khullara (10501ft) to Gailgad (12520ft)

Day 5: Gailgad (12520ft) to Pangarchulla peak (15000ft) and back

Day 6: Gailgad (12520ft) to Joshimath (6920ft) via Dhak

Day 7: Joshimath to Haridwar (Departure day)

 

Note: Stay will be in 3 men tent in all the days except joshimat

 

Day 1: Haridwar to Auli (8500ft)

     Estimation time of completion: 8 -9 hrs

     Estimation distance of drive: 230km

     Tip: get ready to make memory

In what you could call the neck of the Himalayas lies a ski town called Auli. Undoubtedly one of the most beautiful places in India as far as fans of snow is concerned. We drive down to this bustling town from Haridwar. The winding route of around 300 kms is scenic and lovely.

We follow the Ganges very closely while surrounded by mountains and valleys alike.

 

Day 2: Auli (8500ft) to Chitrakantha (11170ft)

Estimation time of completion: 4-7 hrs

Estimation distance of trek: 6- 7 km

Tip: carry sufficient water atleast 2 liters or refill from the hotels on your way

 

Pic Credit: Luda

 

We start the next day directly from Auli. Depending on the time of the year you maybe able to enjoy a bit of skiing and sliding in the snow if time and energy permits. But we would recommend you save that for the adventure that lies ahead of us.

Auli is also famous for its irreplaceable view of Mt. Nanda Devi, the highest peak of India.

 

Pic Credit: Shubham

We start directly from the Auli ski lift and pass through the Cliff Top Resort. The slope of Auli will take around 150 minutes of steady climbing. After covering around 2000 ft. in height you will come on a forest of Oak trees.

They are definitely worth mentioning due to their incredible height and the leaves trodden floor. Within the forest, after you have trekked for an hour, you will come across a shrine.

 

 

The forests eventually are left behind to make way for Gorson Bugyal, a vast expanse of meadows at a high altitude with high peaks soaring around us. While you leave the woods, the Mt. Dronagiri is unmissable on your left as it is the highest peak among the ridges and it stays that way for the rest of our hike. We ascend onto the Gorson Bugyal for the next 30 minutes.

As you climb the mountains you have been viewing since you reached Auli start to get more prominent and closer.

Both, Dronagiri and Nanda Devi command their rightful space in the horizons. The Bugyal forms a huge splash of green bordered by dense Oak forests on its borders. It remains beautiful throughout the year whether the woods are green or brown. While you travel further, you will note mountains forming a valley in between.

This valley further can take you to Nanda Devi Sanctuary passing through Dhak and Tapovan. The campsite is not far from this point. We can either choose to camp at Tali or Chitrakantha which aren’t very far from each other. The campsite at Chitrakantha is preferred due to its surrounding view.

 

Day 3: Chitrakantha (11170ft) to Khullara (10501ft)

Estimation time of completion: 4- 6 hrs

Estimation distance of trek: 5 – 6 km

Tip: No water source carries sufficient water atleast 2 liters of water from your campsite

 

Pic Credit: Luda

 

We leave from Chitrakantha to proceed to Khullara on this day. We start off with a climb through forests for 2 – 3 hours till we reach Jhandi top.

We take a break here not to rest but to enjoy the view which comprises of the abundance of mountains, valleys and forests.

 

Pic Credit: Raehet

You will see the peaks of Neelkanth, Chaukhamba, Dronagiri, Nilgiri and the Hathi Godha peaks. Mt. Trishul and Nanda Devi stand prominent ahead of us. Once we turn towards Khullarait should take us an hour to reach there.

 

Day 4: Khullara (10501ft) to Gailgad (12520ft)

Estimation time of completion: 4-7 hrs

Estimation distance of trek: 6- 7 km

Tip: carry sufficient water atleast 2 liters or refill from the hotels on your way

 

 

We take the forest hill in front of us to move in the direction of the Lord Curzon Trail. We continue this hike for the next 45 minutes alongside a frozen stream. It is recommended to wear sunglasses to avoid snow blindness as this steep climb upwards is filled with thick blankets of snow and we must be careful on this snow ridge till we reach the point of a big ground filled with snow.

We continue walking through this hail till we reach the gully in the middle. In the softened snow now, the climb gets intense while the forest behind is gone now. After another 45 minutes we reach the top of the valley.

You will notice another trail coming from Auli merging with the Lord Curzon trail. This trail leads a little to the right and upon reaching this turn you will notice the Pangarchulla’s main and subsidiary peaks.

 

Pic Credit: Luda

 

We keep to the right of the ridge while we climb higher with every step. If you travel in this area between January and April, the snow here can be vast and forthcoming. Another 45 minutes of mindful climbing along the hill brings us to level grounds filled with snow.

This can be used as a base camp for Pangarchulla but the lack of a water source during winters can be troublesome.

After you have reached this point, do take note of the number of mountains that have now come into view. Distant in the north you will see the Chaukhamba Massifs whereas closer still you will note Kamet, Hathi Parvat, Nanda Ghunti, Mana, Abl Gamin and Trishul mountains. The center of the view is occupied by the Dronagiri, Changabang and Kalanka peaks.

 

Day 5: Gailgad (12520ft) to Pangarchulla peak (15000ft) and back

Estimation time of completion: 10-15   hrs

Estimation distance of trek: 14 km (both side)

Tip: No water source carries sufficient water atleast 2 liters or refill from the natural Source on your way

 

Trekker Making their way on snow trail picture by Luda

 

Day 5 will start as early as 4 am as we have to make it to the peak by 11 am. The climb to the peak can be arduousbut not entirely difficult. There are multiple crisscrosses and steep segments on snow which is very soft which is why it’s very important to have a trekking lead as well the right equipment for you to make this climb.

Some required equipment could be ankle length trek boots, gaiters and crampons. Crampons are especially mandatory to ensure that we don’t slip on the snow.

Depending on the whether we are making this climb in the winter or otherwise the time taken can be anywhere between 6 hours and 4 hours.

 

 

There are totally six ridges that we need to clear before we make it to the base of the peak. However, the main peak of Pangarchulla is visible from this point. During the winter, the whole area is covered in snow and that can make the climbing a bit tedious.

The first ridge is a huge hump where we first descend down 60 meters and then climb for the next 120 meters. The second ridge is right above it and can be cleared easily. It will take us 90 minutes to clear the second, third and the fourth ridges. Upon crossing the fourth ridge you will be clearly able to see the peak of Pangarchulla. The fifth and the sixth ridge are close by. There is gradual ascent as we reach nearer to the peak.

We ascend from the sixth ridge to the peak in 350 meters. Upon reaching the sixth hill, it is very important that we establish a good pointed route towards the summit. It is best to stay on the right and connect the sixth ridge and moving along towards the summit.

 

Pic Credit: Luda

 

While we proceed towards the summit, we must carve the ice using an ice axe. Depending on the snow accumulation we may also need a fixed rope to make the climb.

As we climb sharply on the cornice the final peak climb is next. Due to the strong winds it is imperative that the entire team would have be harnessed well. The summit is 100 meters away as you will have to take the left to face the inclined side ridge wall. And there you are!

This view is nothing like you have ever seen in these parts before. All around you are great views of the Garhwal mountains. The Trishul and the Nandaghunti ranges and their peaks are visible for the first time. After spending sufficient time on the peak, we descend down carefully for three hours back to the camp.

 

 

Do note that during the period of May to Mid-December, the snow melts at this range and hence the climb is instead rocky. It takes lesser time and no climbing gear to make it to the peak.

 

Day 6: Gailgad (12520ft) to Joshimath (6920ft) via Dhak

Estimation time of completion: 6 hrs

Estimation distance of drive: 5 km plus drive few minutes’ drive

Tip: carry sufficient water atleast 2 liters or refill from the hotels on your way

 

Beautiful view of Himalayas

 

Day 6 of the trek is nothing but descending down through the steep sections we had traversed. The way back is entering the forests. You may take some time to relax in the shades of the oaks and rhododendrons. By noon we should see some hamlets approaching. Behind you Dronagiri becomes smaller and smaller as you move away from it.

The objective is to reach Dhak after a day’s trek. It is marked by the Dhauli Ganga River passing through the valley below. Once at Dhak, we will take vehicles to reach Joshimath. We leave for Haridwar from Joshimath on Day 7 after a well-deserved night’s rest and a brilliant sense of accomplishment.

 

Day 7: Joshimath to Haridwar (departure day)

Estimation time of completion: 8-10 hrs

Estimation distance of drive: 277

Tip: left mountains and trail clean

Hiking Shoes

Type: Depending on Terrain & the difficulty of the Trek, you will to choose the right kind of Grip & Sole for the Shoe. We recommend that you check for water-resistance & a deep yet flexible sole for the all factors that you will face

Importance: Your legs need to be well taken care of by the shoes over the course of the Trek. Different Terrains pose different threats & the right kind of shoe will make all the difference in the world.

 

Backpack

Type: This purely depends on the kind of Trek you are undertaking

  • Short Treks (1 – 3 Days) – 15litres to 20litres
  • Long Treks (3 – 10 Days) – 40litres to 60litres

Importance: Your Backpack is as important as your Shoe. Your entire journey will be with the Backpack full of your belongings and all the essentials you need. We recommend that you test the back and choose according to the Trek, your height & comfort it provides.

 

Daypack

Type: This is 10litres – 15litres Daypack Backpack you need to have with you for the Summit.

Importance: Your Daypack will be for those Summit days and shorter days when you just need your essentials with you.

 

Clothing

Padded Jacket – You will need 1 pair of the Jacket for Summer & Winter. Ensure that the jacket is wind-resistant & capable of keeping your warm up to -10 degrees

Fleece JacketYou will need 2 pairs of the Fleece Jacket. Make sure it’s Cotton or contains more Cotton.

Thermals – You will only require 1 pair of this in the Winter, Summer is optional. It should also be made primarily of Cotton. This will keep your warm during the nights when the temperature usually tends to drop.

Trek Pants – Exclusively meant for Trekking, you will need minimum 2 pairs of Trekking Pants with you always. Ensure it is made of Cotton & provides you maximum comfort to you and is durable.

Collared T-shirts – Carrying 2 – 3 pairs are normally recommended. The collar will help keeping the neck from being too exposed to the Sun and being Sun-burnt.

Sun Caps – At high Altitudes, the Sun might be harsh and direct exposure of your head to the sun is not something we would recommend. Carry Sun Caps in case these situations arise to keep your head cool.

Woolen Caps – The nights get very cold in the Mountains and you must protect your ears and head from the cold winds. Woolen caps are essentials during the nights to keep your ears and head warm.

Water-proof Gloves – You will need water-proof gloves as you move towards colder and wet parts of the Trek. Keep your hands clean & warm without getting them wet and most importantly to give you the grip and firmness you need.

 

Trek Accessories

  • Trekking Pole: The Trekking/Hiking Pole saves you almost 60% of your energy when you are climbing a steep slope during high altitude conditions. We make it mandate to carry a Trekking Pole with you for our Treks.
  • Head-lamp or Torch: A Head-Lamp is something we make mandate too for our Treks. Carrying this will help you see better in dark places. In case, you are unable to procure a Head-lamp then we suggest carrying a Torch.

 

Daily essentials

Toiletries: We recommend that you carry all your Toiletries essentials and all other cosmetic & personal requirements by yourself to avoid borrowing. (Toothpaste, Toothbrush, Lip-balm, Moisturizer, Face-wash, Other creams & essentials, Toilet roll, Sanitary Pads, etc.)

Bottles & Boxes: We recommend that you carry all your own Water Bottle, we suggest two 1litres bottles that you will need. And also, your own Boxes to eat the food we provide for both convenience and hygienic purposes.

 

Mandatory Documents to bring:

Carry these document mentioned below and hand them over to the trek leader at the base camp. You need to bring one copy of Disclaimer and one photocopy & Original copy of Government Photo ID.

You also need to bring the Medical certificate approval from the doctor that you are physically fit for high altitude point.

The following possible risk/ challenges many come across in the trek of Pangarchulla.

 

Risk of slip/skid-

Pangarchulla is a moderate trek with lists the patience of challenge facing trekker, it develops confidence, patience and planning strategy.

While trekking in winter season there is a possibility of slip/ skidding as the track is covered with snow especially in the month of December, January and as weather is unpredictable in Himalayas.

 

Safety measure

The following measures are arranged by the Discovery Hike to overcome these problems:

There shall be a briefing session about the risk of slip/skidding under a trained person who will be your trek leader at the base camp and make the trekker aware about do’s and don’ts.

  • The Discovery Hike shall provide with crampons to the trekker for safety in winter trek. These crampons are especially design to have a better grip on snow trail and minimize the risk of skid up to 95%.
  • Trek leader shall accompany the team and shall aware to the team members about the situation.
  • While choosing your shoe the shoe should have a good grip

 

Risk related to AMS

There are chances of AMS at high altitude trek. On Pangarchulla trek as the altitude gradually changes from 8500 ft to 15000 fts in 7 days duration. There are few chances of AMS, HAPE and HACE at higher altitude campsite.

 

Safety measure

Anticipating the above situation, there is a provision to start a course of DIAMOX from the day one as DIAMOX decreases the chances of AMS to a great extent.

The trek is well trained to identify the symptoms of AMS; he should immediately inform the trek leader for their advice. The trek leaders are equipped with high altitude medical kit and oxygen cylinder. The use of these precautions shall help the trekker. If the situation is not under control trekker shall have to descend from high campsite to low altitude campsite

 

Risk related to blister, cuts and cramps:

Blisters cuts and cramps are very often occurring while we are walking or trekking on uneven trail.

 

Safety Measures:

If the trekker gets blister or cramp, should immediately inform the trek leader for its treatment who is accompanying with treatment kits.

To avoid blister it is suggested that to carry/wear proper trekking shoes that fit your foot well and shoes should be of breathable nature and good grip.

For legs cramps condition put cramps spray that is available with you and also with the trek leader.

 

Risk related to harsh weather conditions:

It is well known fact, that the weather condition at high altitude especially in Himalayan region is unpredictable, it many turn into worst condition.

 

Safety measures

The trek leader shall decide whether proceed further or stay till suitable condition. if conditions remains harsh and the situation may diorite further, for safety measure team shall have to descend, though company has provision to provision to provide all weather tents to meet the weather challenges.

 

Risk related to communication:

On the trek of Pangarchulla trek the altitude raises from 8500 ft to 15000 ft the communication link gets weak and weaker as we proceed ahead towards Pangarchulla and from a certain altitude we lose total communication, consequently are cut off from the rest of the world. We need not worry about the disconnection or delinking.

 

Safety measure:

To link ourselves to the rest of the world we have alternative way to maintain the communication to the different people with the help of wakie -takie. This will help us to communicate with different people at the different campsite.

 

Emergency/ immediate rescue

These are chances to become serine due to health reason or any other reason and the trekker is to be rescued immediately

 

Safety measure:

The situation becomes serious any point of time due to any reason, as due to AMS, Cramps , illness , breathing congestion and need to rescue to trekker. The team leader and trek staff will immediately movalise the resources (porters, mules) accompanying the team as well as a team which is standing by at different campsite will help to rescue the trekker. Airlift in acute situation will be arranged as soon as possible.

 

Risk of low level of oxygen level at higher altitude

It is natural and scientific fact that the oxygen level gets thin, thinner and thinnest as we proceed from low altitude to high, higher and highest altitude as a consequence of that we feel problem in breathing and problem may arises, it doesn’t with trekker. In Pangarchulla trek they may no such cases of low oxygen level but still any one faces it here is the safety measure

 

Safety measure

If someone come across that situation and feels breathing problem and any other problem related to low quantity or low level of oxygen. The company have a full prove provision to cope up with such situation. The ample no of oxygen cylinders are with the trek leader, staff and accompanying person of the company. If any trekker feels problem due to less level of oxygen, he/she should immediately inform the trek leader or decent down to lower campsite for immediate remedy.

You enjoyable and purposeful trekking, your safety during entire course of trekking is our prime motto. Hand to hand your corporation in this regard is highly solicited. It is desirable to keep yourself away from away kind of objectionable sustenance’s.

Trek fees = Rs. 8650 + 5% GST.

Inclusion-exclusion policy

Services Included

  1. Accommodation (guest house, home-stay, camping)
  2. All meals during trek
  3. Forest permits and allowance
  4. First aid medical kit and medical equipment (oxygen cylinder, BP machine and oximeter)
  5. Qualified and experienced trek leader services
  6. Qualified and experienced trek staff services (cook, porters, mules, and helper)
  7. Trekking equipment (crampons, stretcher, ice ax, rope, all-weather tents, sleeping bags etc)

 

Services Excluded

  1. Transport from Haridwar to Auli and back
  2. Food during transit
  3. Mules or porter carrying personal luggage
  4. First and last day stay at Haridwar
  5. Anything not mentioned under Services Included

 

Payment policy

Option1: The trek fee can be paid by making an online transfer.
Option 2: The trek fee can be paid via cheque /demand draft (Mail us on info@discoveryhike.com)

Note: If you choose Option 2, ignore the online registration procedure. Once you send us the email for the payment through cheque/demand draft, our team will get back to you immediately to help you through the complete payment process and respond to any of your queries.

 

Cancellation policy

The first step to cancel the trek is by emailing us on cancel@discoveryhike.com

If the trek is canceled due to natural reason like natural calamities, flood or other political reasons, Discovery Hike will issue a trek voucher that can be redeemed for the same or a different trek with a time frame of one year.

If you wish to cancel your trek due to your personal reasons then these are the parameters under cancellation policy

Prior to 25 days Full refund
Cancellation between 20-25 days to start of the trek 50% refund
Cancellation less than 20 days to start of the trek No refund

 

Backpack offloading policy

If you can’t carry your own backpack and would require a porter for the whole trip then you will have to bear these charges.

If informed well in advance Rs. 1300 + 5% GST
Informed on the day of the trek day Rs.340 per day plus 5% GST

Note: (The last moment backpack offloading amount needs to be paid at the base camp to the trek leader)

 

Transportation policy

The transportation charges for the trek amounts to Rs.1200 which needs to be paid separately on the payment link which Discovery Hike sends you via email (GST is only applicable on trek and not on transport).

The light vehicle can hold 5 to 6 trekkers
The Tempo traveler can accommodate 8 to 10 trekkers
Most vehicles used are owned by Discovery Hike

 

On- Trek Policy

  1. If the participant is sent down due to safety reason by the trek leader the money will not be refunded to the participant.
  2. If the participant is expelled from the trek due to misbehavior, misconduct, threat or danger to another trekker the trek fee will not be refunded to the participant.
  3. If the participant is caught consuming alcohol & other objectionable substances, the participant is expelled from the trek with no refund.
  4. If the participant is not found fit during the course of the trek, he/she is legally bound not to be carried on the trek.
  5. The participant has to follow the instruction and guidelines set by Discovery Hike and submit the necessary documents to the trek leader at base camps.

NOTE: (Discovery hike has full rights to expel the participants during the trek if he/ she is not fit under the criteria set by us)

 

Fitness Policy

  1. If the participant is sent down or asked to return for safety reasons, the participant needs to abide by it.
  2. Discovery hike has employed experienced staffs, who can deal with the high altitude conditions with expertise, however they are not professional doctors.
  3. If any participant is asked to return or taken to the hospital due to a worsening medical condition, then he/she needs to bear the hospital and medical expenses

 

Non Liability:

Discovery hike is not responsible for your belongings if in case it is damaged or lost

Discovery Hike transport departs from Haridwar Railway station at 6.30am. You are expected to arrive and contact the driver before the departure from Haridwar station to ensure that there is no inconvenience caused for other trekkers

 

Delhi -> Haridwar -> Auli

For the Pangarchulla Trek, the vehicle arranged departs from Haridwar. You will have to gather at the Haridwar station in the morning. The station is well connected to Delhi, Mumbai, Lucknow, Varanasi, and Kolkata. It is highly recommended that you book your tickets well in advance as Haridwar is a very popular tourist destination.

 

 Railway Options.

Delhi -> Haridwar

Train Name:                      DDN NZM AC EXPRESS

Train Number:                  12055

Departure:                         Delhi at 3.20 PM                                        

Arrival:                                 Haridwar at 7.50 pm

 

Kolkata -> Haridwar

Train Name:                      Doon express

Train Number:                  13009

Departure:                         Howrah Jn at 8.25 PM                                        

Arrival:                                Haridwar at 04.45 am

 

Mumbai -> Haridwar

Train Name:                      Dehradun express

Train Number:                  19019

Departure:                         Mumbai at 00.05 am                                        

Arrival:                                 Haridwar at 12.45 pm

 

Chennai -> Haridwar

Train Name:                      Dehradun express

Train Number:                  12687

Departure:                         Chennai at 9.40 PM                                        

Arrival:                                 Haridwar at 03.00 am

Please ensure that your dates of arrival are before the date of the treks. Do note that these are overnight journeys.

 

 Bus Options.

 

Delhi -> Haridwar

There are frequent buses that depart from ISBT Delhi Anand Vihar Station.

It is recommended that you book your tickets in advance. Please do note that if you leave around 9 pm from Delhi you will reach Haridwar by 5.30 in the morning.

you can also book online ticket from Red bus app for your convience

Air Travel Options.

You can also book flights from Delhi to Jolly Grant. The distance between Jolly Grant and Haridwar is approximately 50 kms.

 

Self-Travel Options.

We recommend that all trekkers first meet at Haridwar and opt for the Discovery Hike travel arrangement before proceeding towards the base camp. This also helps in adapting to the different members of the expedition.

 

 

Road map from Haridwar to Auli if you are coming of your own

Fitness Tips for the Mountains:

The Mountaineer Fitness Plan starts with training both the Mind & Body. It’s a physically grueling task to trek a mountain, but the mindset wins it all in the end and the body will come to the rescue. Persistence consists of 50% you Mind & 50% your Body.

We at Discovery Hike believe that with our Mantra of SSS, you get in the right shape of mind and body before you come to trek with us. Whether you are a Beginner or a Pro. An adult or a teenager you follow this regiment for 30 days prior to your Trek, it will provide you the desired results.

 

What is the SSS, you ask? It is:

Stamina

Strength

Stretch

 

Stamina – You will need to particularly enhance your current stamina to a fiercer one to undertake any Trek. You will need spare 30 – 45 Daily for this activity and increase it based on the Trek.

You will need to start with walking 4 km & more gradually. Effectively your goal will be to walk for 4+km a day.

Once you have successfully completed walking, turn this into running/jogging for the same distance. Effectively your goal will be to run 4+ km a day

 

Strength – Working on Stamina is just restricted to your running. Strength is working on various parts of your body to compliment your Stamina. Upper Back, Lower Back, Core, Legs, Arms & more.

Upper Body – You will need to do Push-ups after you have done with your running exercise. You will need to make it 5 – 10 push-ups a day. Repeat the same in sets of 3 daily. Effectively your goal will be to reach 15 – 30 push-ups daily.

Lower Back – Perform a Plank starting with 30 seconds a Day. Add 10 – 15 seconds more daily to improve the strength you add to you core. Effectively your goal will be to perform a Plank for 3 – 5 minutes.

Arms – You can do lights lifts in the Gym. If not the gym, you can use a heavy book or object & move it towards your shoulder without losing form & repeat the same for both arms for about 30 times in sets of 3. Effectively your goal will be to perform 100 lifts in each arm.

Legs – You will have to start with squats of 5 – 10 in sets of 3. Alternatively, you can also do Wall sits-up of 5 – 10 in sets of 3. Effectively your goal will be to perform 15 – 30 squats/sit-ups.

Core – You will need start with crunches of 5 – 10 in sets of 3 and keep adding more towards by the day. This will build not just the core but your Lower back & Stamina too. Effectively your goal will be to reach 30 – 50 squats in a day.

 

Stretch – Probably the most neglected but the most crucial part of the exercise Stretching. This will enable all your muscles to stay intact & be activated rather than cramping. It will improve your performance in all activities you undertake. decrease your risk of injuries, help in your joints movements & enable your muscles to work at their best.

Shoulder stretches

Wrist stretches

Hamstring stretches

Calf stretches

 

Mental Health – The other 50% of your Training comes from Mental Wellness. This will surely help you when you are faced against the harness of nature to give you the strength required to overcome obstacles of any kind. The best mind that can achieve this is a calm mind. We recommend that you partake in Yoga for some Mental Rest & Relaxation.

 

Take slow, deep breaths. Or try other breathing exercises for relaxation

Soak in a warm bath

Listen to soothing music

Practice mindful meditation

Sleep early and Rise Early

 

Hope the above suggestions proved to be useless. These are merely guidelines to be in the right shape of Mental & Physical state. If you are already following a regiment that is suitable to your body, we suggest that you continue. This is for Beginners and Start-up kit for those who are about to undertake the Trek with us.

 

BMI CUTOFF

BMI for different trek grade conditions are different. If anyone above the cutoff will be considered as overweight and not be allowed to trek with us.

BMI cut off for high altitude trek

1. BMI For easy trek Not above 29
2. BMI for moderate trek Not above 28
3. BMI for difficult trek Not above 27

 

BP CUT OFF

BP cut off is different for different altitude. If BP is above our cutoff the trekker need to Decent down as soon as possible to the core base. Higher reading is dangerous.

BP cut off for high altitude trek

1. Systolic reading Not more than 160
2. Diastolic reading Not more than 100

 

 

We shall see you soon

– Discovery Hike Team

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