Travelling through Uganda’s lush rain forests to see the local primates is among the most amazing experiences on the planet. But what many people do not anticipate is the physical modification needed– particularly when it pertains to altitude and cardiovascular physical fitness. Each trek will vary in terms of problem, however the high elevation can be remarkably challenging, even for those who consider themselves fit.
My associate and I just recently finished a gorilla trek in Bwindi Impenetrable National Park, and we want to share some insights that could assist you much better prepare– physically and psychologically.
Altitude: It’s Not About Strength, It has to do with Oxygen
Among the very first things we saw on the path was how rapidly we felt out of breath– even on fairly gentle slopes. The trek happens at elevations of around 1,500 to 2,600 meters (4,900 to 8,500 feet). That implies the oxygen level is substantially lower than what lots of people are used to, particularly if you’re originating from water level.
Interestingly, we didn’t feel physically tired out in our muscles– our legs were great. But our lungs were working overtime, and the experience of being “out of shape” strike hard. Fortunately? The minute we stopped, we could capture our breath rapidly, and we never ever felt tired– simply short of breath.
HIIT Training: Your Secret Weapon
Among the very best ways to get ready for a gorilla trek is by doing High-Intensity Period Training (HIIT) a couple of weeks or months beforehand. HIIT mimics the conditions of a trek where your heart rate rises throughout bursts of effort (like climbing a slope) and after that recuperates throughout breaks. This kind of training enhances your cardiovascular system, making it more efficient under tension– particularly beneficial at higher elevations.
Some ideas:
- Short, steep hill climbs
- Stair periods
- Burpees, jump squats, or mountain climbers
- Sprint-walk intervals
Yoga Breathing: Calm Your Lungs, Calm Your Mind
We undervalued just how important yoga breathwork (or pranayama) would be. Integrating deep, controlled breathing methods– like box breathing– before and during the trek can assist regulate your heart rate, enhance oxygen intake, and keep stress and anxiety at bay when you feel out of breath.
Idea: Practice 5– 10 minutes of deep breathing daily before your journey. It’s an exceptional practice for soothing the nervous system and building lung capacity.
Move Gradually and Take Breaks– It’s Not a Race
The trek isn’t about speed– it’s about endurance, awareness, and pleasure. Our guides were adamant that the group will go as fast as the slowest person. And I can confidently state there is no pity in being the slowest person! Taking regular breaks is necessary– not just to rest your lungs but also to take in the sensational views of the forest. Every time out was a moment to reset our breath, let our hearts decrease, and value the reality that we were strolling in among the most distinct forests in the world.
What to Use: Gloves and Breathable Layers Matter Another important (and frequently neglected) part of gorilla trek prep is what you use. This isn’t a casual walk in the park– you’re moving through thick vegetation, usually off-trail the better you get to the gorillas or chimps, often ducking under low branches and pushing through thick brush.
Here’s what helped us the most:
- Gardening gloves or light-weight trekking gloves: Not necessarily essential for each trek, however some tracks involve grabbing onto branches for balance, and a lot of them are tough or covered in stinging nettles. Gloves safeguard your hands from cuts, scrapes, and general pain.
- Moisture-wicking, loose-fitting clothing: The jungle is damp and warm, and you’ll sweat more than you expect. Using breathable layers keeps you cool and helps prevent chafing. Long sleeves and long pants likewise provide security from insects and plants.
- Gaiters or high socks: If you’re concerned about fire ants or mud, these are worth bringing along too.
- Small treking pack: While you will have porters to help with your bags, loading an additional small knapsack to bring the couple of items you want to have on your trek is important
In Summary You don’t require to be an experienced hiker or professional athlete to enjoy a gorilla trek– but a little preparation goes a long method. In between the high elevation, dense forest paths, and humidity, the trek can feel more extreme than it really is. Thankfully, with HIIT exercises, yoga breathing, and a mindset of slowing down, the experience becomes not simply doable– however deeply enjoyable.
So train clever, breathe deep, and take it slow. The gorillas are worth every action.