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 on the Himalayas, it remains the centre 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 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 also by 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 results in offering maximum empowerment for a new dawn.
As Everest Base Camp Trekking is not an easy task therefore you must focus at getting properly trained 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 1 day per week. You should also build up to being able to walk or hike for 5-6 hours with the slight breaks. This much of basic preparation is going to leave a major impact.
If you don’t have significant hills in your area then walk the hill intervals on a treadmill and stair stepper 2x per week. Most people will also be benefited from finishing full-body strength workouts twice per week. You must always consult your doctor before taking on a physical challenge like trekking Mount Everest Base Camp and much more. Before giving tips on training do you think Everest Base Camp visit worth it,leave us comment below.
How to Train for the Everest Base Camp Trek?
What needs to be understood thoroughly is that there are a number of training factors that will help you with your training for the Everest Base Camp Trek that includes the following:
1. Hiking Practise
We all know and believe it 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 yourself 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 for the long distances. You will also be able to understand how much pressure your joints will have under and so will you be able to actually break into your hiking boots.
In the starting, you can also begin with starting with a functional distance that 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, then you will definitely 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 remains very essential thus crucial on multiple grounds. Aerobic exactly means ‘requiring free oxygen’ and mentions to 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 the high altitude where there is even less oxygen, therefore, aerobic training is important in exercising your cardiovascular system to deal with less the oxygen per breath. Aerobic exercise forces your body to cope with oxygen deficiency for the extended periods of time which in turn allows for a more enjoyable trek. However, altitude sickness affects people of all fitness levels and that 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 kilometres three times a week will surely make your trek far more pleasant. If you are using a treadmill while training, then it is suggested setting it to a slight incline.
3. Strength Training
Any training plan for Everest Base Camp trek should also include a strength training as well. Although it is not as significant as an aerobic exercise besides strengthening your muscles, in particular, your legs, it will certainly prove helpful to increase your pleasure of the trek. You will be trekking at least 5 hours a day. It is therefore crucial that you get thorough training to get your legs to turn as strong as possible to take the punishment. We endorse for strengthening your legs by doing the following exercises:
Front and reverse leg curls
It is also important that you make sure that you are doing the correct technique while exercising. If you are doing the exercises wrongly, that will not help you anyway and instead going to harm you at certain extent. Although your legs are the most significant aspects, your upper body will also need to be strengthened as you’ll be carrying the stuff all the way. The following exercises are suggested to strengthen your upper body as well that would be the core for Everest Base Camp trek:
Back and shoulder flies
Kettle-bell rows/ swings
Don’t forget the stretch post exercising as well because this will build up your flexibility level. It would perhaps be a very disappointing feeling 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 also as important as physical training you are supposed to 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 in which you push your body to the limit. Also, having a training partner along will further be an additional point to certainly 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, then you are certainly going to do Everest Base Camp with ease.
It is also important to put the Base Camp trek in the perception. This is a long route that goes roughly 120 kilometres round trip you are supposed to cover. As you are supposed to go slow and steady all the way, it can be managed through better determination, commitment, strength and confidence. You lead the trek over 11 days including 8 days up and 3 days down. However, you’ll spend 2 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 an average every day. If you want to enjoy the views, then you must make sure that you had plenty of time for that purpose. Slow and steady is the best way to safely enjoy the journey and to reduce the symptoms of elevation sickness. What remains equally important is determination and willingness to face all sorts of challenges. If you are wondering that you might fail at Everest Base Camp then prepare better yourself.
It is thus essential to understand that physical fitness does not guarantee that you won’t be compressed by the high altitude sickness. 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 get yourself trained accordingly for a sure success to attain.
Frequently Asked Questions (FAQs)
Whenever you are planning to go for the Everest Base Camp Trek, your preparations must remain systematic and well-planned. It’s likely that you will 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 certainly help you to prepare yourself for a strenuous activity to do. 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 level of fitness and also how fast you accept the challenges. Generally, a 3-6 month Everest Base Camp trek training plan is recommended for this purpose. Walking will definitely help, however, running or swimming 6-12 kilometres three times a week is going to make your trek far more enjoyable.
Do I need to train for Everest Base Camp?
Answer: Yes, you need to train yourself thoroughly for the Everest Base Camp. However, you can have some aerobic training too that remain 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 on a daily basis.
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) months. It is possible to make the journey in February and early September but you must remain abreast of the caveat that it is not a very much favourable time.
What should you wear to Everest Base Camp?
Answer: The packing list of Everest Base Camp Trek should include:
Trekking shirts, trousers, and shorts.
Sun protection hats.
Buff, balaclava or neckband.
Is climbing to Everest Base Camp dangerous?
Answer: In comparison to climbing Everest, the Everest Base Camp Trek is tremendously safe. That being said, the Everest Base Camp Trek still poses a diversity of risks because of its location and altitude. The location at the base of the highest mountain in the world means that trekkers can yield to the altitude sickness as well. Thus, the article on the Everest Base Camp Trek difficulty level gives you idea why it is dangerous .
If you like our blog post on training tips for Everest Trek then please leave us comment below.