Trekking to Everest Base Camp is a wonderful adventure, but fitness for Everest Base Camp Trek requires a good level of physical and mental preparation. Everest Base Camp Trek is a classic journey and unquestionably the most popular trekking route in the world. You will reach the foothills of Mt. Everest, the world’s tallest mountain (8,848.86 m). Everest base camp trek has been a traveller’s aspiration since Sir George Everest first telescoped the mountain in 1856 and Mt. Everest was depicted on the world’s map in 1856, whereas this trekking has been popular since Edmund Hillary and Tenzing Norgay Sherpa reached the summit of the world’s highest peaks in 1953. The Everest Base Camp journey is intended to fulfil the aspirations of individuals who wish to ascend the world’s highest summits.
Here are some tips and resources that might help you get ready for your trek:
The Everest Base Camp Trek involves hiking for about 130 km over 12 days, reaching an altitude of 5,364 m at the base camp. You will be walking on average 5-6 hours per day, mostly uphill and on uneven terrain. You will also be carrying a daypack with your essentials, such as water, snacks, a camera, and extra layers. Therefore, you need to improve your cardiovascular endurance, muscular strength, flexibility, core strength, and mental endurance.
A good way to train for the trek is to start hiking or taking long walks at least once a week, 8-12 weeks before your trip. You should aim to increase the duration, distance, and elevation of your hikes gradually until you can comfortably walk for 6 hours with a 10 kg backpack. Ideally, you should do your hikes in the same boots and clothing that you will use on the trek, to break them in and avoid blisters or discomfort.
Besides hiking, you should also do some strength and endurance exercises to improve your leg and core muscles, which will help you navigate the bumpy trails and maintain good posture. Some examples of exercises that you can do at home are step-ups, lunges, single-leg squats, single-leg skipping, and farmer’s walks. You can start with 3 sets of 10 reps for each exercise, and then increase the reps or sets as you get stronger. You should also stretch before and after your workouts to prevent injuries and improve your flexibility.
Another important aspect of training for the trek is to work on your mental fitness. Trekking at high altitude can be challenging and stressful, especially if you experience symptoms of altitude sickness, such as headache, nausea, fatigue, or insomnia. You need to be mentally prepared to cope with these difficulties and stay positive and motivated. Some ways to improve your mental fitness are to practice meditation, breathing exercises, visualization, or positive affirmations. You can also read some inspiring stories or watch some videos of people who have successfully completed the trek.
The Everest Base Camp Trek is a challenging trek that reaches a height of 5,545 meters. It becomes increasingly difficult to breathe as altitude increases. Putting together a training plan and gradually improving your level of fitness over a longer period of time will not only help you prevent injury but will also improve your performance in the mountains. This means that you should probably pick a different location for your first hike if it will involve high altitude. There are numerous additional high-altitude treks in Nepal, such as the Annapurna Base Camp Trek and the Langtang Valley Trek. These trips could serve as acclimatization hikes to help you reach Everest Base Camp.
Increase your nourishment to match your increased training intensity. When you increase your muscle mass and strength, you increase your caloric and nutrient needs. Staying nourished is important. If you want to be powerful and keep your level of fitness up, you need to eat a balanced diet. Your body and glucose stores will be put under increased stress as you begin working out and training more intensely. Therefore, it is prudent to provide your body with sufficient energy before and after exercise.
Cardio exercises (such as walking, jogging, swimming, and cycling) condition the body to exert itself with a diminished supply of oxygen. If you can maintain your breathing steady and your mind clear at high altitudes, you’ll have a far more pleasant hiking experience. Alternate your training routine and keep your muscles guessing. Carry your day pack and walk uphill for several hours, this lets your shoulders adjust the weight and experience carrying the additional weight.
This should be your top priority if you can only pick one area to focus on in your training schedule. Put on your hiking boots and set out on your journey. Attempting to simulate conditions as close to those at Everest base camp as feasible is the most effective kind of preparation. Hiking long distances and practising elevation gain and loss requires proper boots, a weighted daypack, and plenty of time outside. You may train your body to walk for long periods of time by going on hikes. To build up your stamina, begin at a distance that you feel somewhat comfortable with and gradually increase it. You should have done at least three 5- to 6-hour-plus day treks before your EBC climb. You’ll be in good shape for your Everest expedition if you can accomplish this without too much trouble.
