How to train for Everest base camp? Tips for Everest base camp trek training

Climbing EBC is kind of no joke though, it has an altitude of 17,598 ft. (5,364 meters) and most people say that the challenging part of Everest base camp trek is not the trek itself but the high altitude! Also because the trek is spread over 12 days, it requires a huge amount of stamina as there will be at least 6-8 hours of trek per day! However, the good thing is that there is no need for technical experience to climb to EBC. let’s read the rest of Everest base camp training tips and process. So here are five tips to how to train for Everest Base Camp trek.

It won’t be easy, mind you. Hiking in Nepal straight for more than ten days–and rising to an altitude of more than 5,000 meters–would inevitably cause some strain on your joints and muscles. That’s why starting off on the right foot is very necessary.

You don’t have to be a powerlifter to climb Everest. But you want to make sure that you have a pair of strong legs that hold you up. After all, you’ll spend nearly two weeks walking on them.

Hiking is a big part of the puzzle. Hiking will form your specific training and expose the body to a wide range of motions. Generally speaking, you want to start with a reasonable distance and then gradually increase your carrying time or load.

Actually, the main tip for Everest Base Camp training is that even a bit goes a long way. Whether you’re hitting the gym, the stairs instead of the elevator, or you’re local hiking spot, when you reach the Himalayas, your body will be thankful for the exercise and all the hard work you’ve done.

Some of the best Everest base camp trek tips is Practise Hiking

There are few more serene things than an outdoor walk. Note the dappled sunlight that during the spring shines through the tree canopy and the showy autumn leaves, and the intense burning feeling in your muscles after a long walk through hilly terrain. Hiking is one of the most mentally and physically rich and satisfying activities we do. There is a distinction, however, between good exercise and extreme tiredness.

It’s a good idea to plan by practicing ahead of time to combat the pain on the hiking trail. The amount of training will depend on your expected duration and type of hike. That being said, there are some good basic strategies that relate to any kind of hike training that focuses on the head, thighs and calves, back and shoulders. With these workouts, in just a few weeks, you’re going to go from a listed schlep to a hiking champion. At least on the trail, you’re not going to die of exhaustion.

Good, old-fashioned walking is the best exercise to prepare for a hike. Walking offers both a cardiovascular exercise and improves the muscles you’re going to use on your walk. Start by walking three days a week for 30 to 45 minutes to train for a five-mile (eight-kilometer) walk. Take a longer walk each week on a fourth day until you walk about two-thirds of your hike’s length.

Choose Hilly Hiking Trail

Through walking over hilly terrain while you practice, you can increase your workout speed. A walk along a flat stretch will support your spirit, but the muscles you’re trying to use on the trail won’t work out. Although natural hills are preferred, people can exercise on stairs or an aerobic step machine for a hike in flat areas. If you plan to take a backpack with you, carry it on your workouts on your walk. Start with a little weight at first, then add each week to your pack until you reach the weight on the trail. You should feel your walking workout; around 70 percent of your maximum heart rate should be your target heart rate, which is 220 minus your age.

The training regime also benefits from stretching and calming exercises. Stretching will help train the muscles to climb ahead for the long uphill and downhill. The figure-4 stretch is a good simple stretching exercise. Sit on the floor with your right leg spread out before you and your left foot’s sole pushed against your right inner thigh. Lean forward, bent at the knees with your neck. Keep for 30 seconds, then move your legs. Repeat for three leg stretches.

Weight training also helps to develop stamina, such as lungs and squats. Consider two to three days a week for eight to twelve repetitions for three to four weeks before your walk. You can also attach and hold dumbbells to the other exercises while you exercise.

Ultimately, trail experts argue that taking shorter hikes before your planned trip is the best way to train for a hike. Such drills and preparation methods can go a long way in preventing a perfectly pleasant hike from becoming a pain and humiliation workout.

The other Everest base camp trek tips are to the Gym workout 

As you’re going to hike for 9 out of 14 days on the trek, it would make sense to do some practice hikes. Over the course of 6 hours, an average day will require about 15 km of walking–not a crazy amount given that it is just under 3 km per hour. This will be mostly uphill and on rugged, uneven ground, the difficult portion. You also need to be able to walk comfortably on back-to-back days, which is why endurance is critical.

It’s important to practice hikes so you can get used to the slow pace and rhythm that long distance hiking involves. You’ll get the impression that joints are sore and that muscles need to be reinforced. You should start hiking at one or two hours as soon as possible, working your way up to 5/6 hours hikes. Ideally, these should be done in the hiking boots you’re going to use in Everest so you can break them in because after day 1 of 14 there’s nothing worse than a big red blister.

When you regularly go on long hours of jogging and still feel good afterward, your fitness level is already pretty good and you shouldn’t be suffering at all. Nevertheless, some aerobic training is needed for most of us to be able to cope with the conditions of high altitude / low oxygen on the Everest Base Camp Trek. While the trek is completed at an accommodating speed, the high altitude makes it slightly harder to breathe and will make you tired much more quickly. Being used to train the body under low oxygen conditions to maximize its oxygen intake per breath while exercising is a great way to make the journey more enjoyable. It training makes healthy and easy to boost up your stamina.

Don’t train too hard during the trek

Whether you’re just beginning a wellness scheme or trying to get your summer body back after hibernating in winter, exercise is an effective way to help you achieve your goals, along with a balanced diet and lifestyle.

There are so many ways to exercise— yoga, swimming, weight training, jogging, running, walking, rock climbing— and all of them have unique advantages. Exercise can help with mood, sleep and stress management outside of physical changes such as building muscle and losing fat. Nevertheless, when it comes to physical exercise, there is something like overdoing it. So, how much is too much exercise? And when do we need to rest, how do we know?

There is no question that there are some great health benefits to carry out. Experts say, however, that there may be negative side effects during preparation, some of which are quite severe. When you find that your body has any of the following symptoms, maybe it’s time to listen to it, slow down, and give it the rest it needs by doing something that isn’t as exhausting. Consult with a trainer who can guide you and build a routine that does not over-stress your body and risks your safety.

Studies published in the journal Preventive Medicine showed that you may be prone to anxiety, depression and poor mental health if you are exercising for more than 7.5 hours a week. An over pressed body may also cause confusion, irritability, frustration, and changes in mood. While moderate exercise can relax you and offer a night of happy sleep, because of restlessness and disrupted sleep, too much can cause you to toss and turn all night.

If you don’t give your muscles time to recover. It will result in chronic soreness that can severely hamper your daily activities, in addition to making you feel lousy. After a workout, if you find color changes in your urine, it may signify a condition called rhabdomyolysis, in which substances from weakened muscle tissue leak into the blood. This may also cause problems with the kidneys.

More tips for how to train for Everest base camp training. 

Get your equipment early

It doesn’t take too much to pack for a short hike. After all, during your hike you’ll take everything with you. So the lighter you’ll wear, the better. But, if you plan on hiking all day, you’ll need a few essential items. Here’s a list of hiking gear to use as your guide to packaging:

Navigation Tools:

Take your hiking trip with a map, compass or GPS. You’re going to want to know where you are and where you’re going at all times. But you’re going to want to know where all the campsites are located, emergency exits, water sources and rest areas. The American Hiking Society suggests that you carry along a map or compass, even if you have a backup GPS. You can prepare other things easier if you know what to expect and enjoy the trip without worrying about getting lost.

Adequate water:

the most important item on your hiking gear list may be water. Your body can not function at its best without enough water. Before the walk, make sure to hydrate and drink water.

Adequate Food:

You want the hiking experience to be as fun as possible, and when your bellies are full, everyone is happier. Take along extra snacks to enjoy long moments near a mountain stream with you and your hiking companions.

Clothing and Rain Protection:

Sometimes the weather proves to be wrong, no matter how much you plan. A sudden storm or rain shower can’t always be predicted, but you can prepare for surprises. Pack a lightweight poncho or dress in layers to solve this problem so you can easily adjust to changes in temperature.

Safety Items:

If you’re walking on a clear, well-maintained trail that sees a lot of foot traffic. You might not be as concerned about safety. You’ll want to include a Firestarter, a torch and a whistle in your safety bag, no matter what you expect your hike to be like, so you’re ready for any scenario. A fire can signal help and keep you warm, call for help with a whistle, and a flashlight will guide you.

First-aid kit:

Create a customized first-aid kit, including blister cream, bandages, tape, antibiotic ointment, gauze pads and any medicines you or your companions might need.

Multi-purpose tool or knife:

a knife or multi-purpose tool is another must-have walk. You never know when to cut tissue to make bandages or even open a stubborn trail mix bag. If you need to make a fire, a knife can also be useful.

 Sun Protection:

Protect your skin from sunburn and ultraviolet (UV) radiation with sunscreen and do not forget to cover your eyes with sun lenses. Use an SPF 15 or higher wide-spectrum sunscreen and sunglasses that provide 99 to 100 percent UVA and UVB protection. When possible, try to walk by 10 a.m. on shaded trails. And now at 4 p.m. When the sun shines brightly, using open-area hiking in the evenings. When you sweat a lot, reapply sunscreen every two hours or more.

Final Thoughts on Everest Base Camp Training

To help how to train for Everest base camp Nepal Hiking Adventure present though about bootup training. fell easy and make your preparation for your Everest base camp trek.   Putting the Base Camp trek in perspective is critical. It’s an over 120 km of the round trip. But all the way we’re going to go slow and steady. We have been leading the trek for 11 days: eight days, three days down. You will spend 2 days on the way up to resting and acclimatizing to the elevation. Most days at a pretty reserved pace will have about 5-8 hours of trekking. We will reach an average elevation of about 300 m (1000 feet) every day. We want to enjoy the views, and there is plenty of room for us. Slow and steady is the best way to enjoy the ride safely and alleviate elevation sickness symptoms.

It is important to understand that physical fitness does not guarantee that High Altitude Sickness will not affect you. It will help you overcome the hardships of the trek and much more appreciate your experience. But the way your body adapts and reacts to intense elevation is only slightly affected by your physical fitness.

Throughout high altitude sickness go higher live lower and drink more water during the trek. if you do this, it helps you.