How to prepare for Everest Base Camp Trek? This common question comes into everyone’s mind. That for sure, trekking to Everest base camp is once in a lifetime events and one of the most legendry trekking trips. This is not a technical trek, but training or preparing for Everest base camp trek is required due to a terrific challenges’ altitude. People of all ages can accomplish, but it’s very important that you must train & prepare properly for this EBC trek.
The more active you are, the more likely you’ll enjoy every moment of it. Training for EBC trek should begin a months before you go, but don’t forget to consult to your doctor before beginning any exercise routine.
While practicing, be careful about your posture. Everyday lot of cardio exercise, swimming, hiking with your trekking boot etc. is a very good practice. Don’t think that training should be fun, join your nearby local gym and practice a lot of cardio exercise, try to sweat everyday while training.
In addition, preparing for your once-in-a-lifetime vacation is an excellent method to improve your general health and well-being. Here are some preparation suggestions for our Everest Base Camp Trek.
Training for Everest Base Camp Trek
On the condition that you’re unsure about how to utilize any equipment or strength-training activities, seek advice from your friends or family or gym instructor. If you don’t think you’ll be able to squeeze training into your hectic schedule, don’t worry. Even if you have limited time, increase your rapid rather than your distance, walk on foot or take a cycling to your work if possible. Here is some training suggestion for Everest Base Camp Trek.
1. Cardio Exercise:
You will be trekking at an unhurried and steady pace throughout your adventure trek to EBC. But due to the shortage of oxygen at high altitude, trekking makes you feel much more difficult than you think at home.
As a result, physical activity is essential to ensure that you are in the best possible shape before going on the challenging Everest trek. Cycling, swimming, and Jugging are all good ways to enhance muscular strength and can be done in your daily routine.
2. Strength Workout:
Actually, the Everest base camp is two weeks trek starting from the altitude of 2860 M (Lukla). To trek to EBC, your body should be fit, light & healthy. If you do certain exercise at your home or near at your local gym center that could be enough to increase you muscles strength.
However, you don’t need to be powerlifter to this EBC trek. Led Squats, Skipping, set ups and Strong movements can be done. Upper body workouts are also recommended because you will be carrying your day pack and maybe utilizing walking poles during the challenge. Start with 10 to 15 repetitions per exercise & it is critical to ensure that your technique is right.
3. Hiking Practice:
While doing Hiking practice, wear the most of your hiking boots and daypack. This will help you mentally and physically prepare for the trekking. As you know, practice make man perfect. Hence, go for hike nearby your places or choose a distance that is comfortable for you. After that, increase your distance gradually until you are able to walk continuously for 1-2 hours at a time.
If you don’t have time to walk a longer distance, you can raise your heart rate by walking quicker over a shorter distance. Just make a correct schedule for your everyday training. When you are at the Everest base camp trek, your body will appreciate you for the exercise and all your effort to preparing for the trekking. Remember to take the stairs instead of the elevator while going shopping complex or any other work place.
4. Training for Altitude:
Altitude sickness often known as AMS “Acute Mountain Sickness.” It is the effect of altitude those who ascend too rapidly to the elevation above 2500 M above the sea level. Being young, strong & fit doesn’t help. It is impossible to prepare for the consequences of high altitude unless you acclimatize at altitude.
The best training for altitude is to follow the workout instructions above to get your body in the best form possible. Throughout your trek, make sure to drink at least 4-5 liter of water each day, walk slowly, do not think seriously & take it easy. If you find any symptom of AMS, do not push your body upwards, stay at low & recover the next day.
5. Body Focus Training:
This training mainly focuses lower back and abdominals, the upper back & shoulders and legs (calves, hamstrings, hips, quads, glutes). Developing upper back and shoulder strength will aid you in carrying your backpack efficiently using trekking poles. You can strengthen in focus regions by using gym machine, rope or core workouts.
Complete full-body strength workouts a week for an hour when beginning any strength conditioning program, focusing on compound movements such as plank, skipping, set-ups, step up, push up, pull-ups, triceps, jumping jack & other certain exercise that keep your full body physically & mentally fit.
6. Gym Workout Training:
You can go to local gym center for certain training to make your body ready for the trek. Focusing always on strength training is also not that mandatory. Because trekking is itself a natural activity that human body can easily adjust in the mountain environment. But it’s good complements if you do some routine of physical exercise with some power lifting to increase your stamina for the trekking.
You can use treadmill or stair machine while you are in the gym center. Otherwise, if you don’t have access to these machines, jogging or speed strolling around your area also can be sufficient. As you gain experience, lengthen every period of time. Add three sets of 25 quadriceps and squats to your gym workout to strengthen your legs. Continue to focus on your technique and relax afterward.
Training Preparation Schedule for Everest Base Camp Trek (EBC)
| Days | Weeks (1-2-3-4) |
|---|---|
| Sunday | Hiking Practice (4hr) |
| Monday | Strength Training Workout (1hr) |
| Tuesday | Body Focus Training (1hr) |
| Wednesday | Jogging (1hr) |
| Thursday | Core + Gym Workout (1.30 hrs.) |
| Friday | Cardio Exercise (1.30 hr.) |
| Saturday | Rest Day |
Things to Know while preparing for Everest Base Camp Trek
We can get lot of information about the trek to EBC on the internet. But you need to find the right information about the trip provided by an expert who have been done the route for many times before.
The best training program for Everest Base Camp Trek are listed below with most effective technique with priority. I hope this guide will help in your fitness training for Everest & decide when to travel Nepal for Everest trekking.
1. Qualified Trekking Guide or Leader:
When escorting the trip, it is critical to have a guide that is well-versed in the area. A leisure tour can last a day or several weeks, but the guide should be knowledgeable about the area culture and traditions. They can also share their own personal stories and experiences with the tour. This can improve the overall perception of a trip for customers looking for a more open experience outside of the typical tourist destinations.
According to my eight years of experience in trekking & tour leader, my role in the trip is to inform, direct, advise, and provide important knowledge about the locations where we will be landing the next. My job as a tour leader is to make the trip exciting, instructive, and safe, so that the clients may enjoy the entire journey without hesitation.
2. Health Condition & Requirements:
Trekking to Everest is not that risky affairs as far as your health concern. Actually, Nepal is a developing country & there is not any specific health requirement for entry into Nepal. Therefore, make sure you’re up to date on your vaccinations and medical health checkup before planning for Everest base camp trek. If you consult to doctor about your health condition before beginning trek can protect you from the unpredictability of the hazard.
Please be aware that the medical facilities are not of same standard you might expect at home. It is strongly advised that you carry a personal first aid kit as well as necessary personal medical supplies. Dehydration, diarrhea, fever, headache, tonsil & blister difficulties are common throughout Everest Base Camp Trek. As a result, make preparation for that purpose. When you feel particularly cold, warm up your body by drinking hot water, garlic or turmeric tea, or soup.
3. Right Trekking Gear while preparing for Everest Base Camp Trek:
It is very important to have a right gear while preparing for Everest base camp trek packing list. For instance, hiking boots, merino layers and sleeping bag, down jackets, a backpack, gloves and other modest essentials are required. These things are important for your comfortable trekking journey. Here are some trekking equipment choices for the Everest region trip.
Make sure you have a right clothing
Other Important Trekking Gears & Supplies
Food or Snacks (Carry your favorite snacks for long drive & treks)
Bio Degradable Toiletries
Sunscreen | Lim Balm | Toothbrush | Toothpaste | Hair Comb | Ear plug | Body lotion | Feminine Hygiene Products | Wet Wipes | Hand Sanitizer | Shampoo | Deodorants | Soap | Toilet Paper | Diamox (for altitude sickness | First Aid Kit with sufficient medical requirements | Razor if you need & other personal important.
4. Travel Insurance that cover Medical Emergencies:
Travel insurance is mandatory for every traveler before trekking to Everest region of Nepal. Remember that unforeseen and unexpected things may happen during the trekking to EBC. For instance; If you become ill or injured unintentionally while trekking to Everest Base Camp, there is not any option of availability other than calling helicopter. Because, you are going to trek a remote part of the country where there is not any motorable road accessible. Therefore, don’t forget to obtain the travel insurance from your home country.
A travel insurance must cover against Personal accident, Emergency Medical Expenses and Evacuation, Hospital benefits, Loss of checked baggage & Delayed baggage, Loss of passport, Personal liability, Travel delay, Hijack, Trip cancellation, Catastrophe, Legal Expenses, Repatriation etc. While selecting insurance company, be aware about the services they provide. For instance; excellent medical support 24 hours a day, 7 days a week, anywhere on the planet that covers up to 6000 Meter above the sea level. My recommendation is World Nomads travel insurance for trekking in Nepal or for Everest base camp trek in Nepal.
Everest Base Camp Trek
Preparing for Everest Base Camp Trek is very important. Because this is a high altitude trek that reach up to 5364 M. The more active you are, the more likely you’ll enjoy every moment of it. Training for EBC trek should begin a months before you go, but don’t forget to consult to your doctor before beginning any exercise routine.
