Trek Grade
Moderate to Difficult
Highest Altitude
13750 ft
Base Camp
Sonamarg
Best Time
July - Mid Sept
Mentok Kangri II Trek
Mentok Kangri II is one of the mountains of Mentok Kangri near Tso Moriri, Ladakh. Mentok Kangri II is the highest peak among the three peaks on the Rupshu plateau, and the locals there are Changpa nomads. While climbing this summit, the trekker walks past the snow and ice section and sees Tso Moriri. There are other peaks that the trekker would get to see, like Changthang Peak, Chamser, and Lungser Kangri. Mentok Kangri in the Tibetan language means ‘mountain of flowers,’ and it refers to the three peaks of Mentok Kangri. This trek is one of the most accessible summit climbs compared to other expeditions, but to do this trek, the trekker needs to be physically fit and have prior experience.
Trek Cost
- Stay will be on a twin-sharing basis in tents
From leh airport
Fix Diparture Dates
Mentok Kangri II Trek Videos
Videos by experts watch these videos to prepare well for a Successful Trek
Want To Trek Like Pro?
Check out the following videos if you want to trek like a pro trekker and improve your skills. These videos contain helpful tips, tricks, and techniques to help you trek like a pro. Whether you’re a beginner or an experienced trekker, these videos can provide valuable insights to enhance your trekking experience. So, watch the videos below by Trekup India experts to take your trekking skills to the next level.
Know Everything About Acute Mountain Sickness
Acute Mountain Sickness is a medical condition that can occur when individuals travel to high altitudes, typically above 8,000 feet. It is caused by the decrease in air pressure and oxygen levels in the air as altitude increases. Symptoms of Acute Mountain Sickness may include headache, nausea, vomiting, dizziness, and difficulty sleeping. To avoid Acute Mountain Sickness, it is important to gradually adjust to high altitudes and seek medical attention if symptoms worsen. To learn more about this condition, check out the videos by Trekup India.
Day Wise Detailed Itinerary of Mentok Kangri II Trek
Day 1: Arrival at Leh
- Stay – Overnight stay at the Hotel.
- Meal – Dinner
- Distance – None
- Time Taken – None
- Altitude – Leh (11,562 ft / 3524 mtr)
- Altitude Difference – None
- Trek Grade – None
This day marks the beginning of the trekkers’ journey, which they would do by arriving at Leh from their respective places. Once the trekkers have arrived at Leh, they will use this day to rest and adjust to the high altitude. After resting, if the trekker wants to explore the local culture and traditions, they could visit monasteries and ancient temples. Also, they could enjoy the local cuisine once they finish the day and then rest for the night.
Day 2: Rest Day at Leh
- Stay – Overnight stay at the Hotel.
- Meal – Breakfast, Lunch and Dinner
- Distance – None
- Time Taken – None
- Altitude – Leh (11,562 ft / 3524 mtr)
- Altitude Difference – None
- Trek Grade – None
The trekker would be using this day to get their body acclimatized, as the body takes time to adjust to the change in altitude. Leh has much to offer regarding activities, whether visiting places or exercising. Whether exploring the gompas or villages, visiting monasteries and temples, or savouring the Ladakhi cuisine. The trekkers can do some of these things while staying in Leh before proceeding.
Day 3: Leh to Karzok by Road
- Stay – Overnight stay at the Hotel.
- Meal – Breakfast, Lunch and Dinner
- Distance – 210 km
- Time Taken – 6 hrs
- Altitude – Leh (11,562 ft / 3524 mtr), Karzok (13,450 ft / 4100 mtr)
- Altitude Difference – 3438 ft / 1076 mtr
- Trek Grade – By Road
Today would be the day for the trekkers’ journey’s beginning; they would be driving by road. The trekkers would be driving along the scenic route on the Leh-Manali highway. What makes the drive enjoyable is the sight of the river Indus flowing close to the river; they would also catch a glimpse of the open plain of the Chang Tang. Once the trekkers reach Karzok, they would be dropped off at the Hotel, where a warm dinner would welcome them.
Day 4: Rest Day at Karzok
- Stay – Overnight stay at the Hotel.
- Meal – Breakfast, Lunch and Dinner
- Distance – None
- Time Taken – None
- Altitude – Karzok (13,450 ft / 4100 mtr)
- Altitude Difference – None
- Trek Grade – None
As the trekker would be at a greater altitude, they must acclimate their body. The trekker could also use this day to explore the majestic blue Tsomoriri Lake. Catch a picturesque sight of the spectacular peaks of Golap Kangri, Parcha Kangri, and other mountains. The trekker should be using this to get their body to adjust to the changing extreme altitude and change in oxygen levels. Also, use this day to take ample walks, explore nearby places, and then at night.
Day 5: Karzok to Karzok Phu by Trek
- Stay – Overnight stay at the Campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 2 km
- Time Taken – approx. 2 hrs
- Altitude – Karzok (13,450 ft / 4100 mtr), Karzok Phu (14,760 ft / 4500 mtr)
- Altitude Difference – 1310 ft / 400 mtr
- Trek Grade – Gradual
This day marks the first day of their trek, which will be short; Karzok Phu is well known for the Nomadic Festival of Ladakh. Also, this place is near Tsomoriri Lake, making it a perfect camping site. As the trekkers reach the Campsite, they can see Mentok Kangri and yaks or goats grazing in the vast grasslands. The trekker would have this whole day to adjust their body to changing altitude and temperature. They would spend the night at this camping site and get a good night’s sleep.
Day 6: Karzok Phu to Mentok Kangri Base Camp by Trek
- Stay – Overnight stay at the Campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 8 km
- Time Taken – approx. 6 hrs
- Altitude – Karzok Phu (14,760 ft / 4500 mtr), Mentok Kangri Base Camp (17,220 ft / 5250 mtr)
- Altitude Difference – 2460 ft / 750 mtr
- Trek Grade – Moderate to Difficult
Today’s trek will be more complex than the previous day, and the trail will climb uphill. The route would lead through the moraine; the trekker would feel the temperature and oxygen level drop. The Peaks of Parcha Kangri and Golap Kangri would appear closer, and they would be leaving Tsomoriri Lake behind. After the strenuous trek, the trekkers would need a restful night’s sleep to recharge their bodies for the next day.
Day 7: Rest Day at Mentok Kangri Base Camp, then Base Camp to High Camp by Trek
- Stay – Overnight stay at the Campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 4 km
- Time Taken – approx. 3 hrs
- Altitude – Mentok Kangri Base Camp (17,220 ft / 5250 mtr), High Camp (17,710 ft / 5400 mtr)
- Altitude Difference – 490 ft / 150 mtr
- Trek Grade – Moderate to Difficult
On this day, the trekker would be climbing the challenging section, climbing up on the headwall section with the help of ropes. Trekup India Team will assist the trekker with using technical gear; today’s trek will get them acclimatized to the high altitude. The trekker would sleep early to have ample sleep and prepare for the summit trek the next day.
Day 8: Mentok Kangri High Camp to Summit, From Mentok Kangri 2 to Base Camp by Trek
- Stay – Overnight stay at the Campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 10 km
- Time Taken – approx. 10 hrs
- Altitude – High Camp (17,710 ft / 5400 mtr), Mentok Kangri II (20,470 ft / 6240 mtr), Base Camp (17,220 ft / 5250 mtr)
- Altitude Difference – High Camp to Mentok Kangri II (2760 ft / 840 mtr), Mentok Kangri II to Base Camp (3250 ft / 990 mtr)
- Trek Grade – Difficult
This is the primary day of the trek when the trekker climbs up to Mentok Kangri II. Mentok Kangri is basically after the medicinal flowers that do justice to the name. Today’s trek is going to be a long one. The trekker needs to wake up early; as they begin the trek, their way will soon pass through giant boulders. The trekker would walk through loose rock moraines, and it’s a steep climb to the ridge; the view from the top would be seeing the lake, and overlooking it is Lungser Kangri peak. Along with this, the trekker would also get a panoramic view of Tso Moriri Lake, Parang La, and Chamser; once they have spent ample time from the top, they would begin the downhill walk. Upon reaching the Base Camp, the trekker would rest after the tiring trek.
Day 9: Buffer Day
- Stay – Overnight stay at the Campsite.
- Meal – None
- Distance – None
- Time Taken – None
- Altitude – Base Camp (17,220 ft / 5250 mtr)
- Altitude Difference – None
- Trek Grade – None
This day would be utilized if the trekker cannot reach the summit on the designated date due to weather conditions or unforeseen circumstances. If the trekker has to use the buffer day, they must pay Rs 4000 per person.
Day 10: Mentok Kangri Base Camp to Karzok by Trek
- Stay – Overnight stay at the Hotel.
- Meal – Breakfast, Lunch and Dinner
- Distance – 10 km
- Time Taken – approx. 5 hrs.
- Altitude – Mentok Kangri Base Camp (17,220 ft / 5250 mtr), Karzok (13,450 ft / 4100 mtr)
- Altitude Difference – 3770 ft / 1150 mtr
- Trek Grade – Gradual to Moderate
Today would be the last day of trekking; the trekker would wake up early and have a warm breakfast. The trekkers would be enjoying the scenic vistas of Mentok Kangri II and the surrounding area for the last time. Once the trekkers reach the Karzok campsite, they will rest for the night at the Hotel.
Day 11: Karzok to Leh by Road
- Stay – None
- Meal – Breakfast
- Distance – 210 km
- Time Taken – 6 hrs
- Altitude – Karzok (13,450 ft / 4100 mtr), Leh (11,562 ft / 3524 mtr),
- Altitude Difference – 3438 ft / 1076 mtr
- Trek Grade – By Road
On the last day of their journey, the trekkers would be driven along the same road by which they came at the beginning. The trekker would be picked up from the Hotel by the Trekup India Representative, who would be dropping them off at Leh. At Leh, the trekkers could either return home or explore Ladakhi culture and places nearby.
Mentok Kangri II Trek Route Map
We’ve prepared a comprehensive Trek Route Map for your upcoming adventure to Mentok Kangri II Trek, which outlines the entire journey including all stops and trails. This map provides detailed information on the terrain, distance between points of interest, and estimated travel time to help ensure a safe and enjoyable trek. We’ve carefully curated the map to ensure that you have all the necessary information at your fingertips. Please take a moment to review it thoroughly, and don’t hesitate to reach out if you have any questions or concerns.
Mentok Kangri II Trek Altitude Chart
The Trek Altitude Chart is a useful tool for Trekkers to monitor their altitude changes during their rides, allowing them to plan their routes more efficiently and track their progress over time. This Mentok Kangri II Trek chart is beneficial for both casual and experienced Trekkers, helping them make the most out of their Trek experience.
Trek Cost Inclusions
- Stay 5 Nights in tented accommodation at respective campsites of Trekup India on a sharing basis and rest days in the guest house or Hotel from Karzok to Karzok.
- Meals: Trekup India provided cooked meals during the trek, starting with Dinner on Day 01 to Breakfast on day 11 (Meals are simple, nutritious, and vegetarian and non-repeated meals)
- Transport: Leh to Karzok and Karzok to Leh on sharing jeeps
- Trek Insurance (Optional): Trekup India recommends that all trekkers consider getting trek insurance. This is optional, but highly recommended. Trek insurance covers unexpected events that may occur during your trek. The cost of the insurance starts from INR 210. Please read more about what is included in the coverage and why it is mandatory on treks.
- Trek Equipment: Sleeping bag, Sleeping tents, Kitchen tent, Dining tent, Toilet Tent.
- Amenities: All utensils, sleeping mattresses (Black foam mats), Crampons, and Gaiters for snow.
- Health & Safety: First Aid Box, Oxygen Cylinders, Stretchers, Oxi meters, BP Machines, health.
- Permits: Forest Permits and Camping Permission Fee
- Trek Crew: High Altitude Chef, Helpers, Trek Leader & Guides, and other support teams.
- Potters & Mules: Potters and Mules are to carry all trekking equipment, ration, and vegetables.
Trek Cost Exclusions
- GST 5% (it is Mandatory)
- Any Meals/accommodation beside the itinerary or not mentioned in the program.
- Any Bus / Airfare to/from trek start/end point
- Personal Medical expenses do carry your medication.
- Any personal services such as Laundry, phone calls, liquors, mineral water, etc.
- Any still / video camera fee
- Any Entrance fee Monuments, Monasteries, Museums, Temples – Pay directly on the spot.
- Mules or porter charges to carry private baggage (Offload Charges for bag 365 per day, per bag if paid online (at base camp 2,550). Note: Bag weight should not be more than 10 kg.
- Any emergency evacuation charges
- Any services that are not mentioned in the cost inclusion section.
What should you pack for the Mentok Kangri II Trek
Mentok Kangri II Trek is a high-altitude trek. The trekking gear you have to have for this particular trek differs from normal treks. Thus, read this whole segment. There is an important question that the trekker who is doing trek asks, like what all things to carry while trekking. Below, we have provided the details on everything you should take; an easy way to remember is by Head to foot or foot to head. We have prepared from Head to foot.
Head Gears
When trekking it's important to carry headgear to protect your head and face.
Heading out for a trek? Don’t forget to carry headgear to protect your beautiful face and head from the sun, wind, and dust! It’s an essential accessory that keeps you safe and comfortable throughout your adventurous journey. So, make sure you pack it before you step out into nature!
- Head Lamps – When trekking at night, headlamps are essential to illuminate your path while keeping your hands free. Headlamps come in different sizes and lumens, so it is essential to choose one that suits your needs.
- Hats or Cap – Caps or hats are also necessary when trekking in different weather conditions. Caps protect your head from the wind and freezing temperatures at night, while hats provide shade and protection from the sun during the day. It’s essential to ensure that your hat has a strap to prevent it from being blown away by the wind.
- Sunglasses – Sunglasses are also essential for trekking. Your sunglasses should protect your eyes from harmful UV rays and fit your face perfectly to avoid falling off while climbing, jumping, or crossing obstacles. The glass of your sunglasses should also be designed for different weather conditions to provide optimal visibility.
- Buff / Balaclava – Lastly, a buff or balaclava is a must-have to protect your mouth or neck from extreme temperatures and keep them warm. Buffs and balaclavas come in different materials, thicknesses, and designs, so it’s important to choose one that suits your needs and preferences. Depending on the weather conditions and your activities, you can wear them as neck warmers, face masks, or headbands.
Clothes
When trekking in high altitudes, prepare for cold weather by wearing layers. Layering traps heat, keeps you warm, and allows you to easily adjust your clothing as temperatures fluctuate.
Layering is important for different seasons when trekking. When planning a high-altitude trek, it is important to prepare for the cold weather. Wearing layers is the best approach as it provides both protection and flexibility when the weather changes frequently in the mountains. Layering helps to trap heat and keep your body warm, while at the same time allowing you to easily adjust your clothing as the temperature fluctuates. By wearing layers, you can enjoy your trek comfortably and stay safe in the unpredictable mountain weather
- For spring, summer, and monsoon treks, consider wearing three layers: a woollen sweater, a fleece, and a padded jacket.
- For autumn treks, add one more fleece layer to make it four layers.
- For winter treks, you may need five layers with thermals, a woollen sweater, two fleeces, and a padded jacket.
- T-shirt/sleeve shirt– Bring three T-shirts and two quick-dry trek pants, wearing one and carrying the others. Long sleeve shirts help to protect from sun UV rays. We recommend synthetic T-shirts as they get dry quickly when they get wet.
- Hiking / Trekking Jacket– down jackets (-5 to-10 C) or two-three-layer jackets.
- Thermals– at least two pairs of thermals help keep the body warm during cold weather.
- Undergarments– you can carry them according to your habitual and hygiene requirements.
- Gloves– 1 pair of gloves will keep your hand warm and nice.
- Trek Pants– Bring 2 to 3 comfortable trekking pants. Trekking pants play a significant role, as they are designed for comfort and mobility, making trekking easier. It should be Synthetic so that it gets dry quickly when wet.
- Rain Wear– you can carry a raincoat or Poncho. During long rains and snowfalls, the waterproof jackets start leaking. Still, the Poncho and raincoats keep you dry, so choose accordingly.
Tip: If you choose a raincoat on your trek, carry a small waterproof cover so things inside your backpack can’t get wet. If you carry a Poncho, you don’t need to worry. It protects both you and your backpack.
Foot Gears
When it comes to planning a trek, one of the most important aspects is to ensure that you have the right kind of foot gear.
- Trekking shoes which are waterproof and have ankle support. Walking / Hiking sandals which can be used off the trek, i.e., in the morning and evening hours when you reach the campsite, basically to get your feet rest from heavy boots, sometimes used for crossing streams and rivers, it’s more comfortable and safer than crossing barefoot or wetting your shoes. Sneakers (Optional) can be worn for normal driving days or used around the camp.
- Socks– you should at least carry 3 to 4 pairs.
- Microspikes & Gaitorswill be provided by Trekup India when required. You don’t have to carry them.
Personal First Aid Kit
Don't forget to pack your personal first aid kit! It's always better to be safe. So, make sure you're prepared for any unforeseen circumstances.
Below are some common medicines generally required/used during your adventure trip; however, please consult your doctors prior.
- Antiseptic towel or water syringe (to clean the wound)
- Butterfly bandage for a small cut
- Cotton and elastic bandages and sterile gauze pad for larger wounds
- Latex gloves are used when the wound bleeds.
- Medicine for Diarrhea (Upset stomach)
- Medicine for cold, flue/fever, headache
- Some pain killers
- ORS pouches
- Quick pain relief spray (External use)
- Any personal medicine prescribed by your doctor
- Dimox / Similar for high altitude sickness
- Bug Repellent
- Carry some nutria/energy bars and drinks (non-alcoholic)
- Note: Kindly consult your doctor before purchasing or taking any medicine.
Gadgets and Other Items
You might also consider bringing a camera, binoculars, portable charger, and snacks. Be well-prepared and tackle any trail with confidence.
- Trekking Poles
- Mobile phone
- Camera
- Spare batteries for phone and camera, power bank
- Lightweight flashlight or headlight
- A waterproof bag made of plastic is used for the camera.
- Plug/converter for electrical items
- 1-litre water bottle
- A journal with a pen would be a good idea to keep your notes.
- Some book of your interest for the ideal time
- Get into the habit of maintaining a Map and guidebook of the region.
Hygiene & Personal toiletry
Remember to pack hygiene and personal toiletry items such as soap, shampoo, toothbrush, toothpaste, deodorant, and toilet paper.
- Sunscreen with UV protection to shield your skin from harmful rays
- 1 or 2 small quick-drying towels to help you dry off quickly in case of rain or sweat
- Toilet paper, tissues or wet wipes for maintaining hygiene while on the trek
- Toothbrush, toothpaste, and mouth freshener to keep your mouth clean and fresh throughout the journey
- Deodorant or talcum powder to help you stay fresh and odor-free, especially during hot and humid climates
- Shampoo to keep your hair clean and healthy
- Sanitary pads or tampons (for female trekkers) to manage menstrual cycles
- Lip-gloss or salve to protect your lips from dryness and chapping
- Bio-degradable soap to keep yourself clean and hygienic while on the trek
- Nail clipper and other personal items that you use daily
Compulsory Documents to Carry
There are certain documents that you should always carry with you. These documents are not only necessary for your safety and security, but they may also be required by local authorities.
These files must be submitted to the Forest Department before your trek. With none of these, you will not be permitted to trek—original and photocopy of government photo identity card. Carry IDs like Aadhaar, voter ID, etc.
How To Plan Your Trek & Reach Leh
By Air:- Most air carriers such as Air Indian Airlines, Jet Airways (www.jetairways.com ) have regular flights to Srinagar. Getting to Srinagar by flight from New Delhi is considered the most conceivable.
By Train:- Jammu may be the closest railway station to Srinagar, which is at a distance of 290 km. Jammu railway station is nicely attached to other main towns in India by rail. Direct Rails are available from Delhi, Trivandrum, Bangalore and also Chennai.
By Bus:-Srinagar is connected through the National Highway 1A to all over the country. J & K transportation has regular comfy buses from Jammu. The Journey captures approximately ten hrs to arrive at Srinagar.
Fitness Required & Preparation Guide For Mentok Kangri II Trek
If you’re preparing for a Mentok Kangri II Trek, Trekup India recommends jogging as part of your fitness routine. Jogging helps work out the same muscle groups that you’ll use during trekking and can help you build endurance. You don’t need any special equipment to get started.
Fitness Target
Trekup India has put the Mentok Kangri II Trek into an difficult grade-level trek.
For Difficult – Challenging Treks – In order to be well-prepared for your upcoming trek, it is recommended that you focus on building your endurance by aiming to cover a distance of 5.5 kilometers in less than 45 minutes. This will help you to develop the necessary stamina and strength required to successfully complete your journey.
How to Achieve This Fitness Target?
To start preparing for your trek:
- Try jogging for at least five days every week.
- If you find 5 km too difficult at first, begin with 2 km and gradually increase over 2-3 weeks.
- Once you feel more comfortable running 5 km, focus on improving your speed gradually on a daily basis.
It is important to ensure that you can consistently complete 4.5 km in under 40 minutes for at least two weeks before your planned trek. Allow yourself 6-8 weeks to prepare physically for the journey.
Strength Training exercises that benefit Trekking
Trekking is an activity that demands a good level of strength.
Trekking is a demanding activity that requires good cardiovascular endurance, muscular strength, and overall fitness. To help you prepare for your trek, incorporating bodyweight exercises into your training routine can be an effective way to build strength, improve stability, and enhance endurance, all of which are crucial for a successful trek. In this regard, here’s a breakdown of body weight exercises categorized by the specific body parts they target and the benefits they offer during trekking.
1. Lower Body Exercises
Lower body exercises like squats and lunges are great for building lower body strength, essential for trekking.
a. Squats
Squats are an excellent exercise for building lower body strength, essential for trekking. They target the quadriceps, hamstrings, glutes, and calves. Solid quadriceps and glutes provide power for ascending and tackling uphill climbs, while vital hamstrings aid stability during descents. This is particularly helpful in navigating uneven terrain during trekking.
How to perform Squats Exercises:
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Lower your body by bending your knees and hips, keeping your back straight.
- Lower until your thighs are parallel to the ground or as low as comfortable.
- Push through your heels to return to the starting position.
b. Lunges
Lunges target the quadriceps, hamstrings, glutes, and calves. They improve lower body strength, balance, and stability, crucial for maintaining control on rocky trails and steep slopes. Additionally, they enhance flexibility, reducing the risk of injury while trekking.
How to Perform Lunge Exercises:
- Stand with feet hip-width apart, hands on hips or sides.
- Take a step forward with one foot, lowering your body until both knees are bent at 90-degree angles.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the other side, alternating legs.
2. Upper Body Exercises
Upper body exercises such as push-ups and pull-ups effectively strengthen the upper body, especially the chest and shoulders, which are essential for carrying a backpack during treks.
a. Push-Ups
Targets: Chest, shoulders, triceps, and core.
Benefits for Trekking: Push-ups are an effective exercise to strengthen the upper body, especially the chest and shoulders, essential for carrying a backpack during treks. Improved upper body strength will also help maintain posture and stability while traversing challenging terrain.
How to Perform Push-Ups Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to return to the starting position.
- Keep your core engaged throughout the movement.
b. Pull-Ups/Bodyweight Rows:
Targeting the back, biceps, and shoulders can significantly benefit trekking. You can strengthen these muscle groups by performing pull-ups or bodyweight rows and improve your posture and balance while carrying a backpack. Additionally, more muscular back muscles can help reduce the risk of back strain and fatigue during long treks, making your journey safer and more comfortable.
3. Core Exercises
Core exercises like planks and Russian twists can help strengthen the core muscles, which are crucial for maintaining stability and balance while trekking on uneven terrain.
a. Planks
Targets: Abdominals, obliques, and lower back.
Benefits for Trekking: Planks are an effective exercise that helps strengthen the core muscles. These muscles are crucial for maintaining stability and balance while trekking on uneven terrain. A strong core also helps improve posture, reducing the risk of back pain and fatigue during extended hikes.
How to Perform Planks Exercises:
- Start in a plank position with elbows directly under shoulders and body in a straight line from head to heels.
- Engage your core and hold the position, avoiding sagging or arching the back.
- Keep breathing steadily and hold for the desired duration.
b. Russian Twists
Targets: Obliques, abdominals, and lower back.
Benefits for Trekking: Russian twists engage the core muscles, particularly the obliques, improving rotational stability and balance. Enhanced core strength helps prevent injuries and improves overall performance during trekking.
How to Perform Russian Twist Exercises:
- Sit on the ground with knees bent and feet flat, leaning back slightly to engage the core.
- Clasp hands together and twist the torso to one side, bringing the hands towards the ground beside the hip.
- Return to the centre, then twist to the other side.
- Continue alternating sides for the desired number of repetitions.
4. Full Body/Cardiovascular Exercises
Full-body/cardiovascular exercises like burpees and mountain climbers are excellent for improving cardiovascular endurance, strength, and agility.
a.Burpees
Burpees are an excellent full-body exercise that targets your legs, chest, arms, and core. This exercise dramatically benefits trekking enthusiasts, improving cardiovascular endurance, strength, and agility. Regularly incorporating burpees into your workout routine can enhance your overall fitness level, which can help you endure long hikes and rugged terrains with ease.
How to Perform Burpees Exercises:
- Start in a standing position.
- Squat down and place hands on the ground.
- Jump feet back into a plank position.
- Perform a push-up.
- Jump feet back to the squat position.
- Explosively jump up into the air, reaching overhead.
- Land softly and repeat the sequence.
b. Mountain Climbers
Mountain climbers target the core, shoulders, chest, and legs. This dynamic, full-body exercise can significantly improve cardiovascular endurance and agility. It is an excellent functional workout for trekking preparation as it engages both the upper and lower body muscles while strengthening the core muscles.
How to Perform Mountain Climbers Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Drive one knee towards the chest, then quickly switch legs, alternating in a running motion.
- Keep the core engaged and the hips stable throughout the movement.
- Continue at a moderate to fast pace for the desired duration.
Incorporating bodyweight exercises into your training routine can help you build strength and endurance and prepare your body for the physical demands of trekking. Consistency and proper form are crucial to maximizing the benefits of these exercises and ensuring a safe and enjoyable trekking experience. Engaging your core muscles, including obliques, abdominals, and lower back, with Russian twists can improve your rotational stability and balance, preventing injuries and enhancing overall performance during trekking.
When incorporating strength training exercises into your workout routine, it’s essential to maintain proper form and technique to avoid injury. Start with lighter weights and gradually increase the intensity as you progress, focusing on compound exercises targeting multiple muscle groups simultaneously. Some examples of practical strength training exercises for trekking include squats, lunges, deadlifts, and pull-ups.
Remember to give your muscles time to recover between workouts, and remember to stretch before and after your workouts to prevent injury and improve flexibility. Combining strength training with jogging and proper stretching allows you to take your fitness to the next level and confidently tackle even the most challenging treks.
Our Trekkers Reviews And Expreinces
Food Provided by Us During Trek
We provide only Indian vegetarian food, and your meal will mainly consist of Indian bread, vegetables, lentils, rice, and a delicious dessert. During your trek, we will serve three meals a day, including breakfast, lunch, and dinner. You will also be served tea, snacks, and lip-smacking soup in the evening before dinner. If it is a long day of trekking, you will be given a packed snack.
After extensive research on the trekkers’ nutritional requirements, we prepare the menu. Before putting all the meals together, we also consider the altitude and the weather.
The meal we serve during the trek is perfectly balanced with calories, carbohydrates, vitamins, protein, fibre, and minerals. You need to know that all our cooks have great expertise in cooking and have undergone thorough training. So, get ready to enjoy delectable and lip-smacking dishes during your trek. You will be served with lemon tea in the tent to start your day with a refreshed feeling. Before leaving the campsite for trekking, you will be given a hot finger-licking breakfast like upma, Aallu Prantha, Besan Chilla, Poha, Daliya, Corn flakes, and Maggie, along with tea or coffee.
If your trek is longer, we also offer some fresh local fruits such as apples and healthy drinks like Frootie or Maaza. In the afternoon, you will be served a simple & healthy lunch, while at around 04:00 pm, you will be given tea and a light evening breakfast. After you reach your campsite at night, you will be served a hot and delightful dinner.
After reading this, you must have understood the food we provided on the trek; you don’t need to worry about food. Many trekkers repeatedly trek with us because of the food we provide. Thus, we will give you unforgettable experiences.
Safety During Mentok Kangri II Trek
Trekking with us for the Mentok Kangri II Trek is entirely safe because we have a team of trek leaders qualified in Wilderness first-aid and complete information about the high-altitude glitches. During the trek, we carry a full first-aid kit that contains all the essential medicines. Before trekking with us, you must ensure that you are medically fit for the trek; for us, your medical fitness is more important than anything else.
Right from our establishment, we at Trekup India have been continuously introducing new safety practices into Indian trekking to ensure the safety of voyagers. Trekup India introduced microspikes and made emergency bottled oxygen mandatory for all treks. Our trek leaders take your daily Pulse oximeter reading. We at Trekup India introduced the radio walkie-talkie as a safety communication device.
How can we ensure that your trek is safe with us?
We have noticed that most trek-organizing organizations do not follow these systems, but with time, they are following us; several competing companies are adopting these practices and organizing great, safe treks.
We ensure complete technical safety in the mountain. Our company has a vast team of more than 100 guides and trek leaders who serve on Himalayan treks. One of the best things about our team is that all the members are trained professionally by the Nehru Institute of Mountaineering, Indian Mountaineering Foundation Delhi, and Hanifle Center Outdoor Education Mussoorie.
Explore our New Safety Protocols
To ensure a perfect Trek, we have introduced some new safety checks to ensure excellent safety for our trekkers.
Our On-trek safety checks include:
- Daily oxygen saturation, along with pulse readings
- Stretchers team appointed on every trek
- Radios
- Trained mountain staff and complete safety
- Additional oxygen cylinders
- Special medical kit for high-altitude treks
- Microspikes on all types of snow treks
- Experienced Trek leaders, as well as safety
- Technical team on all snowy slopes
For Us, Your Safety Is the Top Priority
At Trekup India, you will find a team with local knowledge and fluency in English and Hindi. This helps ensure that you have a fantastic trek. Not only this, but we also pay attention to your health and safety because this is something we cannot ignore. All the team leaders involved in trekking have already undergone several professional courses in first aid, portable altitude chamber training, CPR, environmental awareness training, and advanced wilderness emergency medicine.
We also carry a complete first aid medical kit on every trek and trip we organize. Apart from the medical kit, we take a portable altitude chamber (if needed) and medical oxygen for all high-altitude treks. Our company has significant expertise in organizing all sorts of group adventure holidays for family groups, school and college groups, and friend groups. We have many travel options that suit different fitness levels and travelling styles.
Regardless of the group size, we value each and every member of our trekking groups. Our commitment to personal attention ensures that your needs and safety are always our top priority.
Who we are?
Trekup India has been a stalwart in the Adventure Tourism industry for 30 years. Since our inception, we have been dedicated to providing top-notch treks, voyages, trekking programs, and high-altitude expeditions. Our extensive experience is a testament to our commitment to your adventure and safety.
We organize treks in Uttarakhand, Kashmir, Sikkim, and Himachal while being part of the trekking community; we feature more than 75 documented Himalayan treks. In addition to other outdoor activities, our company also organizes trips for schools, colleges, and families.
Therefore, we maintain the quality of services offered to our valuable customers.
Must Read These Information Of Mentok Kangri II Trek
Why You Should Do Mentok Kangri II Trek?
This trek takes place in the Ladakhi region and offers a breathtaking experience. You will encounter the stunning landscapes of Ladakh, diverse wildlife, and magnificent views of towering mountains. Throughout the trek, you can immerse yourself in Ladakhi culture by visiting monasteries located at high altitudes.
Wildlife that can be spotted during this trek includes the Tibetan Wolf, Blue Sheep, Tibetan Gazelle, Mountain Goats, Black-necked Cranes, as well as other animals such as the locally found Kyang (wild ass), Himalayan marmot, and birds like bar-headed geese and Brahminy ducks.
One of the trek’s highlights is the enchanting sight of Changthang Peak reflecting in the jade-blue waters of Tso Morir Lake. Additionally, you will encounter two beautiful lakes: Tso Kar, known for its white colour, and Tso Moriri, distinguished by its stunning turquoise-blue hue.
For those seeking adventure, one can climb one of the six-thousand-meter peaks. This trek offers the chance to ascend peaks such as Chamser Kangri and Lungsher Kangri, towering over 6000 meters.
The trek also provides captivating views of the Himalayan ranges, including peaks such as Kang Yatse, Changthang, Chamser & Lungser Kangri, Golap Kangri, Parcha Kangri, and more.
During your time in Leh, you can explore the local culture and traditions by visiting landmarks such as Thiksey Monastery, Shanti Stupa, and Shey Palace. Additionally, visiting the Spituk Gompa monastery and the Magnetic Hill can provide a unique and healing experience.
Best time to do Mentok Kangri II Trek
The best time to do the Mentok Kangri II Trek is between June and October, as the snow would have melted. The trail remains clear, and you will see stunning views; this is the perfect trek for the trekkers who want to walk past the snowy and icy section for them.
Frequently Asked Questions About Mentok Kangri II Trek
What is the duration Of the Mentok Kangri II Trek?
its a 11 days trek
