himalayan trek lbsnaa

Trekking with Lal Bahadur Shastri National Academy of Administration

Now Himalayan Hikers Trekking with lbsnaa. It’s for the first time that a local trekking company is getting a chance to permanently run groups of  LBSNAA ( “Lal Bahadur Shastri National Academy of Administration” ) . We feel very happy and obliged to work for them. The credit totally goes to our highly professional and hardworking team, because of their good work “Himalayan Hikers” has reached these milestones!

Also Read About –  The Real Hero’s of Himalayas

Lal Bahadur Shastri National Academy of Administration Mussoorie, Uttarakhand.

The Lal Bahadur Shastri National Academy of Administration is a government organization in India. It is a training and research institute located in the picturesque town of Mussoorie, Uttarakhand, hidden in the lap of Himalayas. The main purpose of Lal Bahadur Shastri National Academy is to train civil service officers of Indian Forest Service and Indian Administrative Service. This premier institute organizes educational trips for students to enhance their interest in civil services.

Now, we are Very Happy to Trekking with lbsnaa and the Government!

With no doubt, we can say Himalayan Hikers has promoted trekking when it was not even known and raised companies that we’re keen to work in the Himalayas. Our focus has always been on promoting tourism and providing livelihood, especially to the villagers so that people stop migrating to cities for a living and get a livelihood in mountains.

Read about – Many Schools are Trekking with us Regularly and Why Trekking is Important for School Children’s?

With an experience of 29 years “Himalayan Hikers” is professionally and successfully working in the field of –

1. Trekking

2. Mountaineering

3. Expedition

4. Adventure Activities

Know About Us and Our Experience of Trekking with lbsnaa.

For many years we are working with groups from America, Malaysia, Australia, and Germany. People from reputed schools and universities have joined us too. As it is already mentioned above that it all has become possible because of the team which is our greatest asset.

There is a lot of upcoming work for fix departures , private family packages and many School Tours . Hopefully, it will also be successful as before because the focus has always been on providing the best services at best price. Taking care of trekkers and making their safety our priority is the integral part of our organizational values.

So, we proudly say that India’s very special Lal Bahadur Shastri National Academy of Administration – Mussoorie has directly joined us. The first group completed their Baraadsar Lake Trek  on 13 th Oct 2019 and they were highly impressed by our services which motivated us in every way. But no matter what happens we will always try to enhance the quality and services.

The group of LBSNAA is very cooperative during the trek and they fully enjoyed the Baraadsar Lake Trek with us. So So we proudly say that our experience of Trekking with LBSNAA is very good.

Not only our team but also “Himalayan Hikers” wants to thank the people who have always supported us which has encouraged us and helped us grow. And, our 101% efforts and quality of service have helped us a lot in rising and making us popular internationally. Lastly, we are very happy to serve in this field and we will always try to help people until we are able to.

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Home » Trekking Their Way From LBSNAA To Glory

• Photo Feature

Trekking Their Way From LBSNAA To Glory

• Raghav Goyal
• December 20, 2020

The foundation course conducted by the Lal Bahadur Shastri Academy (LBSNAA), Mussoorie for Officer Trainees (OTs) is as arduous as the three-tier selection process conducted by the UPSC. The course is a mixed bag of rigorous training, curriculum, and co-curricular activities.

One of the co-curricular activities is high altitude treks to remote village visits in the Himalayan range. This year’s trek had contributions from Nature Lovers Club (NLC), a forum for the nature lovers of the LBSNAA community and alumni, It comprised of various activities during the trek including a photography competition. Some of the breathtaking pictures clicked by the OTs were shared on the social media as well.

In an interview with Indian Masterminds , Mr. Ashish Das IAS (AIR 291 CSE 2019) spoke about his first ever experience in this majestic trek organised by LBSNAA.

He said, “The whole team was divided into 20 groups are they were sent to different destinations in the Garhwal region mostly around the Uttarkashi district for a period of seven-nine days. Everyone participated in this trekking experience including the faculty member, instructors, and all the official trainees.”

He added, “It was one of the most important parts of the foundation course as during the duration of the trek we experienced life without much facilities and accommodation as we were living in camps. This also made us feel the importance of nature and the beauty which lies in it. By visiting the remotest villages in the area, we had an idea of the hardships people have to go through in various parts of the country.”

The trekkers had to walk for more than 18-20 kilometers daily on steep slopes of the Himalayas. All these experiences contribute to building their mental and physical strength before going to the service.

There were excellent medical facilities and physical training drills during the event. The groups were formed as their their physical abilities. People with medical issues were given lighter tasks as compared to the ones who were physically fit.

• TAGS LBSNAA , Official Trainees , Trekking , Uttarakhand

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Thursday, february 14, 2013, lbsnaa’s himalayan trek “a metaphor for life”; 5 lessons for officer trainees, 4 comments:.

Feeling nostalgic.

Its the best part of FC along with Village visit where you build long term bonds and come to know the true nature of fellow OTs

very ture...

As an IAS OT, these day long walking, paraded by steep mountains on one side and their deep valleys on the other, made me feel like being in the lap of Mother nature...This, along with 22 fellow OTs, is a lifetime experience to cherish...

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Why Himalayan Trek is Special in entire LBSNAA Training | Beginning of Trek

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Getting Fit for a Himalayan Trek | OWLS

Trekking in the Himalayas offers unparalleled access to awe-inspiring landscapes, but without proper physical preparation, navigating the high-altitude treks can become exhausting. Getting fit for a Himalayan trek is crucial to enjoying the tranquil bliss of the breathtaking landscapes without any hindrance.

A Himalayan trek is an amalgamation of traversing rugged terrain in addition to harsh and unpredictable weather conditions. To tackle such challenges, trekkers must be physically fit before embarking on any high-altitude trek. 

Here is a comprehensive guide tailored to assist you in getting fit for a Himalayan trek. 

If you have found yourself on this page, you have either signed up for a Himalayan trek or are planning to explore. If you have already signed up, it is recommended that you start preparing physically as soon as possible. If you are still exploring your options, read on for more information. We have compiled a detailed guide on getting fit for a Himalayan trek. 

How to Get Started? 

There is an abundant activity to engage in when working on getting fit for a Himalayan trek. As you will be traversing the high altitude region on challenging terrain, there are two aspects of fitness to emphasise, viz. strengthening your cardiovascular endurance and building your body strength. 

1. Cardiovascular Endurance

Improving your cardiovascular endurance is crucial for traversing challenging hikes in the Himalayan terrain. Himalayan treks take you to an altitude above 10,000ft. The oxygen level drops as altitude gain is quick in high-altitude Himalayan treks. Traversing the high altitude regions can become risky if you are not physically fit. But if you work on cardiovascular endurance, it helps you to tackle the altitude gain and deal with low oxygen levels. 

Here are some strategies to enhance cardiovascular fitness specifically for hiking:

• Engage in aerobic activities such as walking, jogging,  running, cycling, or swimming. Aim for at least 40 to 50 minutes of moderate-intensity cardio exercises most days. 
• Incorporate interval training into your routine by alternating between high-intensity bursts and low-intensity recovery periods. This mimics the varying intensities encountered during any high-altitude trek. 
• Include stair climbing into your workouts to simulate the steep ascents of a hike. This strengthens your legs and improves cardiovascular endurance.
• Go on short hikes before embarking on strenuous high-altitude treks.

2. Strength Building 

Aerobic exercises will help you through ‘walking’ on the trek. However, strength training will get you through the trek’s elevations, inclinations, and slopes.

The time and effort invested in building core strength enable you to traverse the uneven terrain in the mountains. Every Himalayan trek comprises steep inclines, rugged terrain, and technical patches. Strengthening your upper and lower body equips you to navigate the tricky ascents comfortably.  

Divide your strength-building training into two categories- Upper and Lower body

• Upper Body Exercises 

Upper body exercises strengthen your core. Strengthened core muscles allow you the required balance and stability. Working on your shoulder muscles and back assists you in carrying your trekking bag comfortably. 

Here is a list of upper body exercises you can incorporate into your workout routine

• Pushups – 10*3 
• Planks – 1 minute 
• Pullups – 10*3
• Burpees – 10*3
• Lower Body Exercises 

Working on your lower body strengthens your thigh and leg muscles. Trekking is an activity that requires you to walk long distances continuously. Strengthening your knees and legs assists you in climbing the distance comfortably. Strong knee and thigh muscles allow you to navigate tricky patches conveniently. 

Here is a list of Lower Body Exercises you can focus on

• Squats – 10*3
• Glute bridges -10*3
• Calf Raises – 10*3

How much time should you dedicate?

Does your trek involve long hours of hiking and short camping time or short hikes accompanied by long hours of camping?

For the former, you must build good cardiovascular endurance(meaning your heart and lungs should be able to take up a great deal of exercise). Plan workouts of around 60 minutes five days a week to achieve this. For later, plan workouts of about 30 to 45 minutes, followed by brisk walking or recreational activities will suffice. 

When to start preparing?

The duration of your physical fitness depends on the difficulty level of your trek. If you are embarking on difficult grade treks like Bali Pass and Parang La , your preparation must kick off a minimum of 3 months before the trek. For moderate treks like Tarsar Marsar and Sandakphu, begin your preparation two months before. However, if you are short on time, intensify your workout to meet the fitness target. 

Workout intensity for Himalayan Treks

Himalayan treks are categorized as easy or beginner-friendly, moderate, and difficult treks. The classification depends on the altitude and distance of the trail. Trekkers need to prioritize their fitness preparation and the intensity of the workout based on the treks they have opted for. 

Intensity in exercise is how hard your body is working during a physical activity. So, the higher the intensity, the harder your heart, lungs, and muscles work to keep up with the intensity of exercise.

While getting started, begin with low intensity – a workout where you can probably speak while working (this is your ‘actual’ pace). If you can run 3 km comfortably without running out of breath, it is your actual pace. Let’s call it a workout of an easy intensity.

After you get comfortable with your “actual” pace, gradually increase the intensity from “easy” to “moderate”. At this stage, increase the distance from 3 km to 4 km and practice for a few days to gauge your comfort with the pace. Continue this for a week and then progress to the “difficult” level, where you should aim to cover a distance of 5 km. Once you can complete 5 km at your pace comfortably, increase the intensity by reducing the duration to cover the distance.

If you’re planning an easy trek, then working out with low intensity should be sufficient as it will help your body adapt to the trek. However, for moderate to difficult treks, engage in high-intensity workouts. Make sure you feel a considerable amount of exertion after your run or gym workout to build up your stamina for the trek.

Flexibility and Balance

After figuring out your workout routine, you must emphasize flexibility. In the outdoors, you will tackle sections where body flexibility and balance are required, for example – crossing a river, walking on a boulder section, or simply sliding through the snow.

Stretching exercises such as yoga condition your body to acquire flexibility and balance. Additionally, yoga exercises help you in recovery. For Balance, strengthen your core with core-specific exercises. A 15-minute core exercise can go a long way in edging your exercise routine. 

The body also needs a ton of recovery. Recovery can be productive as well as relaxing. After all your workout routine should also be fun. Certain Exercises that can aid recreation and recovery are –

• Walking/Jogging
• And movement Sports like badminton, volleyball, cricket, etc. 

Here is a quick sample workout you need for getting fit for a Himalayan trek

Sample workout for easy to beginner-friendly treks.

We recommend easy treks for beginners. A moderate fitness level helps you to complete these treks comfortably. On easy treks like Dayara Bugyal and Kedarkantha , you will walk on a comfortable trail for 3 to 4 days. The maximum altitude gain is 12,000ft. 

Note – The time duration of each workout is 30 minutes with easy intensity. Along with strength-building exercises, improve your cardiovascular endurance and time to complete 5 km under 40 minutes. 

Note – Every workout should be planned keeping in mind an additional 5 minutes of warmup and 5 minutes of cooldown.

Sample workout for moderate treks

Getting fit for a Himalayan trek of moderate categories like Buran Ghati and Kashmir Great Lakes treks demands better strength and stamina. On these treks, you navigate challenging terrain for 6 to 8 days. These treks will take you to altitudes ranging from 13,000ft to 15,000ft.

Note – The time duration of each workout is 45 minutes with medium intensity. Along with strength-building exercises, improve your cardiovascular endurance and time to complete 5 km in 35 minutes. 

Sample workout for difficult treks

For difficult treks like Pin Bhaba Pass and Bali Pass , you will traverse challenging terrains for 7 to 8 days. The difficult treks take you to an altitude above 15,000 ft. 

Note – The time duration of each workout is 60 minutes with high intensity. Along with strength-building exercises, improve cardiovascular endurance and time to complete 5 km in 35 to 32 minutes. 

Other Important Factors to Consider Before Your Trek 

Apart from following a physical fitness routine, there are a few crucial factors to consider while preparing for a Himalayan trek. Incorporate these practices into your daily routine to make your high-altitude trekking experience comfortable and enjoyable. It’s essential to be aware of the things to avoid before and during the trek, which many of us may not know.

Leave no trace

Leave No Trace implies leaving the mountains the way we discovered. Avoid littering while on the trek and to ensure that you have left no trace of your presence bring the waste generated on the trek back to the city for systematic disposal.

Follow a steady pace

Tekkers tend to increase their pace in excitement during the initial climb. The mantra on a trek is to go slow and far. Go slow to sustain a steady pace to save energy and climb the trail while glancing at breathtaking views around you.

Healthy and Nutritious Diet

On a trek, you will walk continuously for hours. To navigate the trail without any hindrance from the body. Consuming junk and unhealthy foods before the trek can upset your stomach, obstructing you from hiking uninterruptedly. Follow a healthy and nutritious diet to maintain good gut health. 

Restrain Alcohol Consumption 

Restrain alcohol consumption before the trek. Our weekend lifestyle causes more damage to our bodies than it rejuvenates us. Alcohol consumption is a big no-no before the trek and also on the trek. 

Remember we are in the outdoors to embrace nature and experience it in its raw form to the fullest. You can always come back to the city after the trek and treat yourself to a drink or two. 

While many explorers fancy drinking on a trek, it is strictly prohibited to drink when your body and mind are out of your comfort zone. Yes, it can give you a quick high, but harms your routine. 

Avoid Smoking

Smoking hampers your cardiovascular endurance. It causes breathlessness and slows you down while traversing a high-altitude trek. It will not only hinder your pace but also the entire group. If you are a smoker signed up for a trek, quit smoking the trek. 

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Essential Layering For A Himalayan Trek

1. fleece jacket: a fleece jacket is a must-have for a himalayan trek. it provides the necessary insulation to keep you warm without adding bulk to your pack. look for lightweight options that offer maximum warmth and flexibility., 2. base layers: when it comes to base layers, opt for moisture-wicking dry-fit fabrics that will keep your skin dry and comfortable. these materials are designed to draw sweat away from the body, helping to regulate your temperature and reduce the risk of hypothermia., 3. full sleeve t-shirts: full sleeves made from dry-fit material are also important for maintaining core body temperature. they keep you dry from sweat while providing an additional layer of warmth against the chilly mountain air., 4. trekking dry fit pants: dry-fit pants are durable, flexible, and offer protection in rugged terrain. pick pants that provide the utmost mobility while also keeping you comfortable throughout your trek., 5. lightweight jacket: a lightweight jacket, along with a fleece jacket, is critical for protecting against wind and light precipitation. choose a jacket that is versatile and adaptable to the fast-changing weather conditions of the himalayas., accessories:, 1. beanies: beanies are needed for heat retention, as a significant amount of body heat can be lost through the head. purchase beanies made from insulating materials that will keep you warm even in the coldest conditions., 2. neck warmer: a neck warmer is another essential accessory for himalayan treks. it provides protection from chilly winds and helps maintain warmth around the neck area, where heat loss is quite common., 3. hand socks and basic mild gloves: these are crucial for keeping your hands warm and protected during your trek. layering hand socks under gloves can increase comfort and insulation, ensuring that your hands stay warm in freezing temperatures., 1. trekking pole: a trekking pole is an indispensable tool. it enhances balance and support on uneven terrain, and helps reduce leg and knee strain. additionally, trekking poles can be used for a variety of purposes, including constructing shelters and testing terrain depths., 2. crampons: crampons provide traction on icy or snowy surfaces. they ensure safer movement, stability, and allow you to navigate challenging terrain with confidence and ease., inputs by: mr. venkatesh maheshwari, co-founder of gokyo,, thanks for reading. up next.

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