The popularity of the Himalayan nation Nepal in the global sphere needs to be understood in the contextual aspect. As a larger portion of the country is located in the Himalayas, it remains the center of attraction. When it comes to trekking in Nepal, several associated elements are required to be evaluated. The key factor must be known and evaluated is that trekking to Everest Base Camp is no mean feat. And training is essential for Everest Base Camp Trek.
But with a virtuous dose of the grid and an added dollop of your determination, and maintaining a decent fitness regime, almost anyone can stand successful at the roof of the world. What you require the most is determination, urge, and commitment that offer maximum empowerment for a new dawn.
As Everest Base Camp Trekking is not an easy task, you must focus on proper training to avoid any future mishap. Your training for Everest Base Camp must, therefore, include improving your strength endurance, cardio endurance, and being contented carrying a daypack uphill for long periods at a time. At least 8-12 weeks before your trek, you should begin hiking at least one day per week. It would be best if you also built up to being able to walk or hike for 5-6 hours with slight breaks. This much basic preparation is going to leave a major impact.
If you don’t have significant hills in your area, walk the hill intervals on a treadmill and stair stepper 2x per week. Most people will also benefit from finishing full-body strength workouts twice weekly. You must consult your doctor before taking on a physical challenge like trekking Mount Everest Base Camp. Before giving tips on training, do you think the Everest Base Camp visit is worth it? Leave us a comment below. And if you find trekking for the Everest Base Camp is a bit long for you, then we have another similar package- Short Everest Base Camp Trek which allows you to have all the thrills of trekking the Everest Base Camp in relatively short time!
How to Train for the Everest Base Camp Trek?
What needs to be understood thoroughly is that there are several training factors that will help you with your training for the Everest Base Camp Trek that, includes the following:
1. Hiking Practice
We all know and believe that ‘practice makes a man perfect.’ With most things, if you can only do one thing on your training plan, then hiking should be the one to prepare you for the Everest Base Camp Trek distance! So, it’s great to get your trekking boots on and start hiking too. Hiking practice allows your body to get into the rhythm of walking long distances. You will also be able to understand how much pressure your joints will have under, and so will you be able tobreak into your hiking boots.
You can also begin starting with a functional distance you are equally comfortable with and work up from there. Before your Everest Base Camp Trek, you should have done at least three long-distance day hikes of a minimum of 5-6 hours. If you can do this without too much trouble, you will be in great stead for your Everest region trek. So, get in shape for long-distance hiking.
2. Aerobic Training
Aerobic training, well known as ‘cardio,’ is equally essential and thus crucial on multiple grounds. Aerobic means ‘requiring free oxygen’ and mentions the body’s method of producing oxygen to meet energy demands. Aerobic training is essentially what stops you from getting out of breath.
Your Everest Base Camp Trek is at a high altitude with even less oxygen; therefore, aerobic training is important in exercising your cardiovascular system to deal with less oxygen per breath. Aerobic exercise forces your body to cope with oxygen deficiency for extended periods, allowing for a more enjoyable trek. However, altitude sickness affects people of all fitness levels, and your fitness level should be no sign of your possibility of falling ill to altitude sickness.
Generally, aerobic exercises contain long-distance jogging, walking, swimming, and cycling. Depending on your current level of fitness, it is suggested to have a 3-6 month Everest Base Camp trek training plan. Running or swimming 6-12 kilometers thrice a week will surely make your trek more pleasant. If you are using a treadmill while training, then setting it to a slight incline is suggested.
3. Strength Training
Any Everest Base Camp trek training plan should also include strength training. Although it is not as significant as an aerobic exercise besides strengthening your muscles, particularly your legs, it will certainly prove helpful to increase your pleasure of the trek. You will be trekking for at least 5 hours a day. Therefore, you must get thorough training to get your legs to turn as strong as possible to take the punishment. We endorse strengthening your legs by doing the following exercises:
- Squats
- Lunges
- Step aerobics
- Front and reverse leg curls
It is also important to ensure you are doing the correct technique while exercising. If you are doing the exercises wrongly, that will not help you anyway and will harm you to a certain extent. Although your legs are the most significant, your upper body must be strengthened as you’ll carry the stuff all the way. The following exercises are suggested to strengthen your upper body as well, which would be the core for the Everest Base Camp trek:
- Sit-ups
- Shoulder presses
- Back and shoulder flies
- Kettle-bell rows/ swings
Don’t forget the stretch post-exercising as well because this will build up your flexibility. It would be very disappointing that you wake up feeling stiff all over and then recognize that you have to trek for 7 hours again! Isn’t it a tough nut to chew?
4. Mental Strength
Mental strength is often overlooked, but it is as important as the physical training you should take. The EBC trek is long, and sometimes it’s tough as well. Having the right attitude, therefore, is vital to your fun of the journey. Have such a spirit for your stamina.
Training your mental stamina is no easy task anyway. However, there are surely various ways it can be done. The best option is to generate a situation where you push your body to the limit. Also, having a training partner along will be an additional point to prove helpful. One way is to train for a half or a full marathon. It remains a great fitness goal for the Everest Base Camp trek training. For sure, it will be helpful with your fitness and mental stamina. If you can do that, you will certainly do Everest Base Camp with ease.
It is also important to put the Base Camp trek in the perception. This long route goes roughly 120 kilometers round trip you are supposed to cover. As you are supposed to go slow and steady, it can be managed through better determination, commitment, strength, and confidence. You lead the trek over 11 days, including eight days up and three days down. However, you’ll spend two days on the way up to resting and adapting to the raise. And, most days have about 5-8 hours of trekking at a pretty reserved pace.
You will gain about 300m of raise on average every day. To enjoy the views, you must have plenty of time for that purpose. Slow and steady is the best way to safely enjoy the journey and reduce elevation sickness symptoms. What remains equally important is determination and willingness to face all sorts of challenges. If you wonder if you might fail at Everest Base Camp, prepare better yourself.
It is thus essential to understand that physical fitness does not guarantee that high altitude sickness won’t compress you. It will help you bear the challenges of the Everest Base Camp trek and to enjoy your experience much more. But how your body adjusts to that and responds to the risky elevation is only somewhat impacted by your physical fitness. Try to understand such key factors and train yourself accordingly for sure success.
You may also like:
- How do you get to Everest Base Camp without trekking?
- Everest Base Camp Trek Difficulty Level
- Where is the best place to see Mount Everest?
Frequently Asked Questions (FAQs)
When planning for the Everest Base Camp Trek, your preparations must remain systematic and well-planned. You will likely have certain questions to ask the professionals over there. It will be more important in the context of the specific training to take. So, here are some of the answers to those potential questions that can help you prepare for strenuous activity. It is high time your focus remains on the training as much as the final goal of trekking.
How long should you train for Everest Base Camp?
Answer: Training for Everest Base Camp completely depends on your current fitness level and how fast you accept the challenges. Generally, a 3-6 month Everest Base Camp trek training plan is recommended for this purpose. Walking will help; however, running or swimming 6-12 kilometers thrice a week will make your trek far more enjoyable.
Do I need to train for Everest Base Camp?
Answer: You must train yourself thoroughly for the Everest Base Camp. However, you can have some aerobic training, too, that remains essential to cope with the high altitude/low oxygen circumstances on the Everest Base Camp Trek. So, read an article on 13 things to know before Everest Base Camp Trek.
How can I prepare for EBC?
Answer: There are some of the most effective ways to prepare for your Everest Base Camp Trek. They include the following:
- Maximizing your acclimatization.
- Specific physical conditioning is an essential component.
- Understand the elevation gains so that you can prepare for the trek correctly.
- Build the right training program.
- Make sure that you have the right clothing.
- Get your immunizations well in advance.
- Stay well hydrated daily.
What is the best time to visit Everest Base Camp?
Answer: The best months to trek to Everest Base Camp are the pre-monsoon (February to May) and post-monsoon (late September to December). It is possible to journey in February and early September, but you must remain abreast of the caveat that it is not a good time.
What should you wear to Everest Base Camp?
Answer: The packing list for Everest Base Camp Trek should include the following:
- Breathable underwear.
- Trekking shirts, trousers, and shorts.
- Fleece jacket.
- Sun protection hats.
- Insulated jackets.
- Buff, balaclava, or neckband.
- Outer gloves.
- Trekking shoes.
Is climbing to Everest Base Camp dangerous?
Answer: The Everest Base Camp Trek is tremendously safe compared to climbing Everest. The Everest Base Camp Trek still poses various risks because of its location and altitude. The location at the base of the highest mountain in the world means that trekkers can also yield to altitude sickness. Thus, the article on the Everest Base Camp Trek difficulty level explains why it is dangerous.
If you like our blog post on Everest Trek training tips, please leave us a comment below.