Everest base camp trek guide, fitness ideas and packing list information
- Table of Contents
- Overview of trekking
- Training for EBC trek
- Right gears
- Whats look a like Everest base camp
- Getting fit
- Be vegie lover
- What to take
- how to improve trek stamina
Everest base camp trek guide
Trekking is a kind of Hiking or walking on foot, which is an extended experience, especially to the rural and mountainous vicinity. Mostly the trekking is done in adventurous and volatile regions wherein one could view the natural beauties, experience the lifestyle of the area, climb the mountains, go through the steep trails, take walks inside the hard ways, and so on. Talking about Nepal, there are numerous places for Trekking like Everest Base Camp trek guide is a dream destination for many. But not everyone gets to experience the heavenly beauty.
Nestled with mountains and snowy plains, the Everest Base Camp trek is alive with energy. This trek gives you the lifetime opportunity to discover the remote monastic caves, the life of Sherpa’s, their culture & traditions. The journey takes you to the fabled Khumbu Ice Fall and its towering seracs to the 5600 meters summit of Kalapathar. The vibrant and unobstructed view of the mountain range, sunrise, and the chilly wind at the top is a stunning experience. It includes a total of 16 days of the trek with 6-7 hours of continuous walk daily. Every time the Everest region will welcome you with its diversified flora and fauna.
But this legendary trip comes along with similar challenges and adventures. We all know, Trekking in the Himalayas is a serious challenge that requires significant preparation. Many risks are going on the high altitudes of Everest Base Camp, but it can be safe if done correctly. For that, you need to prepare before heading. And for preparation We would suggest you follow these aspects:
Training for Everest base camp trek
Everest is the region with extreme weather conditions and many other obstacles. For tackling them, you should be properly trained and fit. You should be in good enough shape for the trek.
You should consult your doctor, get a physical examination, and make sure your body is functioning the way it should be. This trek also makes sure your body can handle the conditions well there. You should practice carrying standard weight, handle the low air pressure, and withstand high winds and low temperatures.
Be prepared mentally, physically, and financially as it is said, ‘Train hard, fight easy.’ Focus primarily on strengthening legs, core strength, and endurance. Also, don’t forget to take enough diet.
Training can be divided into the following categories:
- Cardiovascular Training – Perform cardio exercise at least six months before the trek, for about 30 minutes and four times a week. This helps to strengthen the heart & lungs and also increase bone density. You can carry your day-pack or a weighted vest to accommodate your back and shoulders. Besides, swimming, cycling, climbing, etc. can also be done.
- Strength Training – Conditioning your leg muscles, shoulders, abdomen & back, should be an integral part of your preparation. It helps to increase your stamina and improve strength endurance. Aside from aerobic and cardiovascular training, start doing essential strength training routines like pull-ups, sit-ups, presses, and crunches. They maintain the proper form of body to prevent injury or possible strain. Increase the frequency and duration of the routines simultaneously, but make sure not to train beyond overexertion.
- Trekking and Altitude Conditioning – This training is for high hills and slopes that you will be walking. Go for hikes, treks, or regular walks. To adapt the altitude of EBC, try to ascend around 2,000 feet of trail with sufficient loads on your back. You can decide to increase the mileage, load, and speed in each trek. Nowadays, there is a unique technology known as an altitude gym, which can lower the average oxygen level and create higher altitude conditions.
- Mental Conditioning – Well, I would say this tryout is the most significant of all. If you aren’t prepared in your mind, it would be impossible to complete the journey. There might be many obstacles on your way. Be calm and have patience. Get into your account. The walk is not easy, but you can handle every challenge with optimism. You can train your mind through meditation and yoga.
Picking up ‘The Right’ Gears
Everest Base Camp trek is not a technical climb but saying, so it is not even that easy. You should be ready in every way. And the preparation is incomplete without sufficient gears. How you prepare for the trip makes a huge difference in how you enjoy the trek.
There are several essentials that you need for EBC trek to ensure its safety and success. But few things are of utmost importance.
While packing, don’t forget essential items like passport, permits, travel insurance, and enough cash. Talking about the clothing items, trekking boots, and down jackets are a must.
- Trekking Boots: During the trek, you will be walking for long hours every day. You don’t want to injure yourself. Thus, you need trekking boots with proper traction and makes you feel comfortable. For that, you will need appropriate waterproof and comfy trekking boots to protect from hazards of the cold and rocky trails.
I usually suggest taking your running shoes for the trek. They are incredibly comfortable with walking high and long distances. Plus, they are breathable too. Most importantly, running shoes protect your feet from minor injuries to a major like plantar fascistic, tendinitis, pronation, etc.
Get yourself a pair of best women’s running shoes for plantar fasciitis.
- Down Jacket: While trekking at a high altitude of Everest base camp, it will be freezing. The chilly wind can quickly get on your nerve and cause severe problems like nausea, headache, frostbite, pneumonia, etc. Moreover, the uneasiness may cause altitude sickness. Thus, make sure to warm your chest and head.
Nothing helps to beat the cold like a high-quality down jacket. Before taking one, don’t forget to check the necessary features, material, and down fill power. You have the option to buy or rent it in Kathmandu. If you don’t have any idea regarding them, go through the best down jacket of 2017. This jacket will undoubtedly help you find a better one. Other essentials include sleeping bags, water bottles, sun hat, gloves, sunscreens, medications, personal health requirements, and many others.
What’s it like the trek to Everest Base Camp
Aside from the fantastic landscape, voyagers to the area can encounter remarkable Sherpa society by going by religious communities and exhibition halls along the way. Days are loaded with strolling for the sheer delight of it, past beautiful supplication to God wheels and crosswise over swing scaffolds straight out of an Indiana Jones motion picture, while night times are rewarded with hot sustenance and discussion with similar individuals around the lounge area fire.
The powerful blend of natural excellence, entrancing society and a particular feeling of accomplishment, and also warm Nepalese neighborliness, makes the Everest Base Camp trek one of the world’s generally remarkable.
How would I get fit as a fiddle?
Nothing can genuinely equip you for the Trek’s compelling mounts and elevation of up to 5545m. But don’t be put off – individuals with natural wellness can do this trek. ‘Gradual’ is the way to accomplishing and appreciating your trek.
Plan with cardiovascular preparing a few times each week: cycling, swimming, mount climbing, and loads of strolling. Search out mounds or discover a tall developing and over and again walk and down the stairs.
What would it be a good idea for me to take?
Pack gently – point for 10 to 15 kg. Think about your doorman’s heap before you incorporate that massive container of cleanser or pair of pants.
A soft coat, down coat, and warm clothing are an absolute necessity, as the Himalaya gets frosty over 3000 m at whatever time of the year. Likewise, take two sets of long jeans, a few T-shirts (engineered fabrics – not cotton – that wick away sweat), and another warm jumper or light wool.
Footwear requires softly broken-in boots, trekking socks, and shoes, or shoes for nights. You will likewise need a waterproof shell, gloves, woolen cap, sun hat, and enraptured sunglasses. An excellent dozing sack (evaluated to -20c) is crucial; if its winter, a warm liner makes it additional toasty.
Pick travel-size toiletries, including a great sunscreen, lip demulcent, travel towel, and tissues. Child wipes are convenient for a long time when you can’t shower.
Your medical aid pack ought to incorporate medicine for loose bowels, anti-microbial for a midsection or sinus disease, and cement swathes for rankles. Visit your doctor for Nepal-particular immunizations. Utilizing two 1l water containers with water cleaning tablets is a reliable and safe approach to drink water – and more ecologically amicable than purchasing packaged water from cabins.
Take as much time as required. Height infection can influence anyone – even the amazingly fit. (The acclimatization days, for the most part at Namche and Dingboche, are situated for a reason.) Watch for indications of elevation disorder: symptoms incorporate cerebral pains, unsteadiness, and restlessness, the misfortune of hankering, and shortness of breath. Bring a supply of the prescription Diamox for medicine; if symptoms endure, dive.
Be a veggie lover.
As enticing as it is to attempt a succulent yak steak or ‘buff burger,’ be mindful that all meat is conveyed up by doormen from underneath Lukla because of the no-killing strategy in Sagarmatha National Park, so when you have it, it’s getting old. The most secure, healthiest alternative is to consume Dal Bhat (lentil soup with rice) – it’s made crisp day by day and is an extraordinary wellspring of protein and vitality.
Talking about the places to Trek in Nepal, the first thing that pops up in everybody’s mind is Everest Base Camp Trek. It is the most popular and chosen destination for many. Reaching the base camp and the nearer view of the highest peak of the world “Mt. Everest” can be the amazing thing to experience.
Low Stamina, how to improve your trekking stamina ???
No worries. Here are a few methods to help you enhance your trekking stamina if you are willing to trek to the hard trails.
1. Try going for small hikes
Hiking is considered to be a potent activity that could decrease the danger of coronary heart illnesses, blood pressure, makes your bones strong, and additionally allows in reducing the frame weight. Because it lowers the chance and makes you bodily suit, people who are physically fit can go without difficulty trek to the close vicinity too. Also, people with low body weight can stroll longer compared to the ones who are fats. Also, practicing small hikes can make you modify and address the problems that arise while trekking to long routes. Going sluggish and focusing the trekking is a quality manner to increase the stamina for the lengthy treks.
2. Eating healthy diets
Ingesting is necessary for all the activities that we do. The better way to boom the body stamina is a healthy diet. Focusing on the meals behavior can reduce a variety of body problems and make you physically fit so that you can trek easily with your healthy body.
3. Stay active
Even in the offseason, go for training as well as a small trek. Especially winters when people feel lazy, cold, and which is not the season for trek or hike go for it. It will balance your body and strengthens the lung and overall body during cold. Skiing, indoor rock climbing, can be done, which will help you to improve your stamina.
4. Focus on the overall strength
Taking part in sports, practicing to walk longer is the best way to increase endurance. Likewise, the exercises like lunges, calf raises, crunches, and pushups will be helpful to increase the trekking competencies.
You may or may not be the regular trekker, but if you focus on the activities mentioned above, then it will help you overcome the difficulties in the challenging trekking trails.
For making these preparations successful, don’t forget to take a well-balanced diet for the right level of health. Also, while you are on the trek, follow correct acclimatization schedule, and have rest as much as possible. Keep yourself hydrated; drink 4 to 5 liters of water each day. Have a slow, relaxed walk and help your body accommodate the oxygen level to keep away fatigued. Keep in mind that you are traveling to one of the most beautiful places on this planet. So please do not rush. Embrace the vibrancy of this beautiful region.
Respect the culture and the people whom you will find very friendly. Take your time and make beautiful memories from this legendary trekking route.
Mount Everest has enthralled brave men and ladies since the 1920s. The endeavors of legends, for example, George Mallory, Sir Edmund Hillary, and Tenzing Norgay put the mighty mountain on the guide; thousands have emulated, making colossal tributes – numerous with their lives – in their endeavors to the summit. Today, the trek to Everest Base Camp has turned into an achievable objective for individuals from varying backgrounds that need an impression of the world’s most astounding crest.