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    Are you planning to climb Mount Everest(you can read our blog: Where is Mount Everest located) and achieve the lifetime experience from the Top of the World? You need to update with what’s going on in Nepal? In May 2019, 11 people lost their lives on Everest while back from the summit. So, Nepal Government is changing some rules and regulations specially for the Everest trekking regions to avoid this type of misfortune. Now, let’s enter through the topic. What are the new rules for Everest Expeditions? and What are the basic training tips before planning Everest Expeditions?

    Climbing Training Before Everest Expeditions To Avoid Misfortune  
    Nepal authorities are setting up new rules to mandate hiking training for Mount Everest and for different peaks as properly.  Nepal take this selection after assessing the records of folks that are missing or useless during the Everest expeditions.  

    11 climbers have been useless or went lacking on the 8,850 metre (290.5 ft) mountain in might also – 9 on the Nepali side and two at the Tibetan aspect. The Nepali authorities officers, mountain climbing professionals and organizations signifying the mountaineering community – was installation after climbers and publications analysed officials after the demises for permitting all of us who paid $11,000 to hike Everest.

    Nepal is home to eight of the sector’s 14 maximum mountains, along with Everest, and mountaineering is a key supply of employment and income for the coins strapped country.

    But the numbers trying the climb in may additionally motive crowding inside the referred to as lack of life region, where there are very low oxygen ranges. That placed lives at risk as oxygen cylinders ran out whilst as much as one hundred humans waited inside the queue.

    Nepal issued 381 lets in for Everest for this 12 months’ mountain climbing season, which tends to culminate in might also additionally, even as the daylight and climate is the maximum forgiving.

    “Climbers to Sagarmatha and different 8,000 metre mountains ought to undergo number one and excessive altitude trekking education,” the panel stated in a file submitted to the authorities, relating to the Nepali name of Mount Everest.

    The file said those hoping to climb Everest have to climb at the least one Nepali height above 6,500 metres before getting allow. Climbers need to additionally submit a certificates of unique health and bodily fitness, and be located by using the use of a skilled Nepali manual, it said.

    Ghanshyam Upadhyaya, a senior Tourism Ministry decent, stated the pointers can be carried out. “The authorities will now make the required modifications in laws and guidelines guiding mountaineering,” he informed Reuters.

    Mira Acharya, a member of the panel stated “climbers died due to altitude infection, coronary heart attack, exhaustion or weaknesses and not because of visitors jams”. 

    She said the obligatory provision of courses for every hiker was to dishearten solo efforts which put lives at threat. A dependable climate predicting device must be in vicinity and twine fixing have to be carried out in time, giving enough space for the hikers to use a window of accurate weather to reach the summit, the file stated.

    The government of Nepal banning the use of single plastic:
    Single-use plastic has been expelled in the Everest region to decrease huge amount of waste left by explorers and hikers, Nepali officials said today. The new ban in Khumbu Pasang Lhamu Rural Municipality, home to Mount Everest(you may also read Gateway to Everest: Namche) and several other snow-covered mountains, covers all plastic of less than 30 microns in width as well as drinks in plastic bottles, and will be active from January.

    Environmentalists are also worried that the pollution on Everest is touching water sources down in the vale. Six years ago, Nepal announced a US$4,000 deposit per team of hikers on Everest that would be reimbursed if each climber brought down at least eight kilos (18 pounds) of waste, but only half of the climbers return with the required amount.

    Last week, a government agency recommended that hikers scale another Nepal foothill of at least 6,500 metres (21,325 feet) before being given authorisation to attempt Everest. It also planned a fee of at least $35,000 for Mount Everest and $20,000 for other foothills over 8,000 metres. Currently, licences for Everest cost $11,000.

    Basic Training Tips before Planning Everest Expeditions 
    If you followed my preparations on climbing other high mountains ahead of Everest your foundation is solid. If not, you have to build up your cardiovascular fitness together with strength.

    Strength training and aerobic exercise
    You have your foundation and must intensify your training. Personally I like variation in my training, because I believe that training in the end should be as fun as possible. That will also give your body the chance to recover. Before you get started, consider buying a pulse watch; I’ve found them really helpful in my own training. Find out what your maximum pulse is and use that to calculate how much your heart should work during the different training sessions.

    Running:

    If you do trail running or running on a treadmill is up to you. I prefer to run on trails in the forest for my long runs and doing my intervals on the treadmill where I easily can change speed and incline. As a variation to your long runs try running in stages, which will help you to train your lungs and heart, pushing them to provide your body with more oxygen. This is excellent training for an alpine climber. You should hike on a steep hill with your backpack loaded with 30-40 pounds of weight. You can fill plastic bottles with water if you like. 

    Tuning:

    You are only 6-8 weeks from leaving home to go to Everest when you go in to this phase. Focus on things you feel that you need to work on. Like core training, calves, shoulders and neck. Do maintain your aerobics to a high level whilst you do the tuning. Keep on biking and running. No need to keep training right up till the day before you leave; slow down a few days before leaving, make sure you got everything packed and maintain communication with family and perhaps sponsors. Some people think you should put on weight ahead of going. They believe it’s good to have some extra body fat to lose on high altitude. Think twice here as according to science tests your body will not lose body fat first but muscles on extreme high altitude.

    Together with your training program don’t forget to eat well; leave the junk food behind if you haven’t already done this. Drink a lot of water and remember to eat and drink after every training session. By doing that you will refuel your body’s energy supplies.

    Walk:

    For most untrained individuals walking up a mountain alone can be a challenging and effective workout. Limiting rest periods leading to reduction in total time to reach the mountain summit can be set as progression based goals. Interval jogs and walk coming back down can be implemented depending on the surface.

    Interval:

    For trained or semi-trained individuals an interval structure can be applied for tackling mountain climbs. The traditional initial distance running training structure of run then walk, and then run and so forth can be applied. For example structure could be set at 1 minute jog alternated with 2 minute walk, repeated until summit is reached. Once again depending on surface the mountain decent could be completed as full jog or run.

    Running:

    The ultimate goal of hill climb training is running the full incline. Built up through the interval structure a full mountain run will provide an intense workout. Due to the incline more steps are required (versus a flat run to cover the same distance) therefore requiring more energy to complete. The anaerobic threshold (essentially how long you can work at a high intensity) will be challenged in conjunction with an individual’s Maximal Aerobic Speed (MAS).

    Volume:

    Hill climb training can be programmed as either a supplement to, or main focus of a fitness training program. Hill climbing can be beneficial as a supplement for athletes – primarily combat athletes and preseason football codes – along with those seeking weight loss. Depending on the individuals program one to 2 hill climb sessions per week could be included. Hill climbs could be a main focus for various reasons such as hill climb race, cross country running, adventure racing, or even as a tool to focus on a particular weakness

    Part 1:

    Basic training will take 3-4 months if you haven’t been working out for a while. Work out 3 times/week. Start slow and make sure you don’t hurt yourself. Do aerobics, stamina, core and some weight lifting. You are ready to move on to the next tougher part when you feel that your body is responding well to your training. Your body shouldn’t feel sore next day after a training exercise.

    Part 2:

    Strength training and aerobic exercise will take at least 6 months to complete. When you are finished you will feel strong and fast and have great stamina. For this part, you should work out 4-6 times/week. Again, do aerobics, stamina, core and weight lifting. Do a lot of different exercises and make sure to have as much fun as possible. Go rock climbing, play basketball or anything you feel will add variety to your normal exercise routine.

    Part 3:

    Tuning. This is the last part before leaving for Everest trek/ expeditions. It should last 6-8 weeks. Work on muscles or exercises where you are lagging. Don’t feel stressed out about having feelings that you should have trained even harder or other such negative thoughts. If you have followed the program with advanced training together with eating a well-balanced diet you will be ready. 

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