How to Train for Everest Base Camp Trek
How to Train to Everest Base Camp Trek
Nepal is a privilege with uncountable Himalayan ranges, sparkling villages, beautiful temples, and many more. Not only has this, but Nepal alone also possessed 8 mountains out of the top 10 mountains in the world. How to train for Everest base camp trek is a challenging and equally important question.
The name that comes immediately with Nepal is Mount Everest. Mount Everest is famous all over the world. People from all over the world dreams of visiting this country. They wish to lie in the lap of the world’s tallest mountain. As a result of which, Everest Base Camp trek is one of the popular trekking destinations in the eye of travelers. Everest base camp trek always stands at the top position of the wish list of travelers.
EBC is the most popular trekking destination is accessible to all people around the world. However, you need proper training and good physical fitness to accomplish this trek. Clearly speaking this trek is not for any novice trekkers. You should have enough preparation before heading to the Everest Base camp trek. Therefore, this article will help you to accomplish your dream journey with proper preparation.
Everest base camp trek is challenging and equally thrilling trekking destination. For a non-technical trekking person, it may be really arduous and challenging. Saying that doesn’t mean this trek is impossible for those people. With the proper experience and full knowledge about how to train for EBC trek, this trek is definitely possible. The level of difficulty of this trek involves the number of people traveling, different age groups, time of travel, and the service provider.
Training needed for Everest Base Camp Trek
Most importantly, training to EBC comprises physical fitness training, aerobic training, strength endurance training, etc. Aerobic training will help to adjust your body to less oxygen. Those who cannot cope with less oxygen must adopt this training and prepare well. Furthermore, physical fitness training comes under Strength endurance training.
Another important training is Elevation training. This training helps to strengthen your muscles for better handling of elevation gain.
Below are some of the points with a detailed description related to how to train for EBC trek?
- Enough Acclimatization
The very crucial factor for accomplishing EBC trek includes a maximum of acclimatization.
You should include enough acclimatization on your itinerary. The proper acclimatization of 3 nights in Namche Bazaar is recommendable. The Namche Bazaar the gateway to Mount Everest lies at the height of 35,00m/ 11,500 ft. Doing this would provide you enough time to adjust to the less oxygen elevation. There is a saying “slow and steady wins a race”. This statement exactly fulfills EBC trek requirements. Your journey would only be possible if your pace is slow. Furthermore, walking slowly will give you more time to spend with nature and observe it.
Interestingly, the additional time provided for you in the acclimatization helps you to produce more red blood cells. The more red blood cells would assist in carrying more oxygen. Thus you can move safely to the lower elevations.
Lesser acclimatization may lead to altitude sickness problems. It is actually critical to acclimatize to the higher region. Thus the upwards journey would be extremely tough without proper acclimatization. High pass altitude sickness would surely grab you with having a lesser acclimation period.
Specific Training to take
The very specific training you need to accomplish this EBC trek is physical training.
Walking continuously 6/7 hrs. per day is not a joke. Anyone must be physically fit and have enough strength to walk. I repeat this is not any kind of marathon competition.
In fact, hiking up and down on the random trail would be your task. You know what the more challenging task is walking up by carrying the weight of 6kg backpack on your back.
Isn’t it scary? That is why this trek is only suggested for those with good physical health and strength. Some days maybe even longer than others.
Interestingly, your stamina training and leg strength are more valuable factors. In addition to this cardio training is another important training to be taken. You should be good enough to carry maximum weight. Thus, training to at least 4 to 5 times a week is mandatory. You can also head to a short hike around Kathmandu valley or any other place. Doing this can be one measure of training.
Aerobic Training which is also known as cardio training is also important for preparing yourself for a strong person. Nevertheless, this training is regarded as horrible. The literal meaning of Aerobic is “requiring free oxygen”. Aerobic training is the method in which the bodies will be prepared for producing oxygen. In the time of energy demand, the body will produce extra energy. Thus, it acts as an energy storage procedure. Avoiding the breathless problems is the main objective of conducting Aerobic training.
Any normal person may not know the fact that the EBC trek is a very high altitude. Due to which the amount of oxygen is less there. Taking this exercise will help you to cope with less oxygen. It will prepare you for the cardiovascular system to deal with less oxygen area for a long period of time. Thus doing so would make your trip more pleasant. Long-distance jogging, swimming, walking, cycling, and skipping, etc are some of the great aerobic exercises.
To summarize, you should have at least 3-6 months of Everest Base Camp trek training plan. Running at least 6-12 km, three times a week would be the best option.
Train yourself to become Strength is another category of exercise, Everest Base Camp trek preparation plan includes.
Strength and positivity are equally important for EBC preparation. However, increasing the strength of your muscles, particularly of the leg, will make you stress-free as well as make strong enough to accomplish the journey. Hence, you can later enjoy your trip to the fullest. Trekking at least 5 hours a day requires lots of physical stamina and strength. Squats, Lunges, Mountain Climbing, Step aerobics, Front and reverse and leg curls, etc are the type of strengthening you should do.
Most importantly, while doing these exercise you must consult a trainer or experts so that you can adopt the correct technique. Proper exercise would make you stress-free and happy. As a result, increasing the energy level. Doing the exercise in the wrong way would harm you instead of increasing strength.
Along with leg training, your upper body should also be strong enough to carry a heavy backpack.
You should do the following exercise to strengthen your upper body and core:
- Mountain Climbing
- Shoulder press
- Back and shoulder flyes
Additional tips for training for Everest base camp
- About Elevation
You should all know about the sorts of elevation you can cover in your journey. So that you can train you enough for that level of elevation. Another best part is, pre mindset about anything would make you easy to cope with.
- Adopt the right training plan
Undoubtedly, various training is a vital part of the Everest Base camp trek. Doing training in the right way is only considered reliable and helpful. Hence, make a proper training plan, follow it strictly as mentioned by your mentor. Allocate at least 3 to 6 months for proper training before heading to the mountain climb. Walking, cycling, swimming up to 15 km is highly recommended. The right training plan is directly associated with the level of elevation you are gaining. No worry, our staff members are well experienced in providing such type of training. They have climbed many times.
As we all know Everest base camp trekking is a challenging task and needs a long time duration to complete this journey. It can only be achieved if all the right gears are with you, along with proper training. Right clothing contributes to making the journey easy and comfortable. Right sleeping bag, merino layers, trekking boots are essential gear that comes under clothing. Enough acclimatization and the longer sleeping hour is what most needed in the middle of your journey. The right clothing will make you comfortable and invigorate energy.
- Trekking Trousers and Shorts
- Base Layers
- Insulation layer
- Outer layer
- Waterproof Jacket and Trousers
- Neck Gaiter
- Inner Gloves
- Outer Insulated Gloves
d). Trekking boots and socks
Buying the right trekking boots is another important advice you should follow.
The trekking trail would be random, with lots of stone and uneasy ladders. Thus the trekking boots with the grip in it would be helpful for easy walking.
Trekking Shoes / Sandals
Warm Thermal Socks
While choosing boots, you should pick light warm, waterproof boots. Make sure to carry 3 to 4 pairs of different types of boots with you for your easiness.
Packing List –Toiletries (for EBC trekking):
- Soft Towel for body cleaning purpose
- Toilet paper (minimum of two rolls)
- Mouth wash
- Sunblock lotion/lip balm
- Sanitary napkin
- tampons (for female)
Nepal Everest Base Camp Trek Gear List -Electronics:
- Mobile phone
- Extra batteries
- Power banks
- International electric plugs
- Electrolyte powder
- Water purifying tablets or droplets
Water bottle (6 per each person)
Chips/ fast food
Nepal Everest Base Camp Trek Gear List –Miscellaneous
- Board games
- Pee funnel
- Extra tote bag
- Well Hydration
Drinking enough water and keeping well hydrated is another wise thing to do. Drink at least 4 to 5 liters of water per day your trekking day. Keep well-hydrated prior to the climb. Hydration is extremely critical in the area of a low oxygen environment.
Besides being hydrated, you should stay out of the sun. Use sun hat, to avoid sun burning. Dring 1 liter of water early morning and 2 liters before lunch. this is the best way for how to train for Everest base camp trek.
The pace of your walk
The pace of your walk determines how easily you complete your trip. “Slow and steady wins the race” statements are highly suggested. Walking at a correct pace is another challenging task. The right pace of walking ensures energy saving and making your journey fruitful. Your aim of climbing Everest base camp depends upon these factors. Descending down the trail is much harder than climbing up. Thus you need actual training on how to walk.
Your walking pace will directly affect the heartbeat. As the high altitude consists of less oxygen amount which is below 50%.
High altitude sickness may easily attack you with a fast running pace.
Hence, acclimatize slowly, minimize your damage to your muscles to keep you healthy and strong.
Final Thoughts on How to train for Everest base camp trek
As a clear conclusion, the Everest Base camp trek can be easily accomplished with proper above-mentioned training. Otherwise, it may be difficult and challenging for non-technical people. Picturing EBC trek like any kind of marathon would not help to complete this journey. People with different age bar is restricted for this trek. Such as children under age 15 cannot go there. Similarly, people of higher age group above 55 cannot go there. I am sure your question on how to train to the EBC trek is answered by this article.
Accepting the fact, this trek is real tough. But with the combination of right positive attitude, enough preparation, with a well-experienced travel team, the right pace, this trek is always possible.
You should not oppose yourself from getting physically and mentally ready for this. Also, you don’t need to be a marathon expert or any top-grade athlete for this trek.
Good practice and proper preparation are all that this trek needs to make it successful.