Preparing a training plan is a golden step toward a successful Everest Base Camp Trek. You look already worried about how to train for Everest Base Camp Trek, which is good. Otherwise, some do not know or care about Everest Base Camp Preparation.
In this blog, we will talk about how to prepare or train for Everest Base Camp Trek. It will be a guide for the right preparation.
Before that, some people should know why preparation is necessary.
Well, Everest Base Camp Trek is one of the ultimate treks for trek passionates. It is an exceptionally beautiful journey. However, this takes work. Like for every good thing, we have to put in some hard work.
The Everest Base Camp journey will require long trekking days, steep trails, high-altitude walks, facing extreme weather, and more. The maximum altitude gain of the trek is 5,555m, and the total length is 130km. There are times when you will trek so hard and so long. You will have a long distance to cover.
We should have good physical training to do such a testing trek. Not just that, we also need to be mentally prepared as well.
Only with the right training planning can we achieve our desired goals. If Everest Base Camp is our goal, in this case, we should plan the right physical preparation.
You must build a good fitness level with strength, flexibility, cardiovascular, and endurance training. From hitting hiking trails to hitting gyms, you have to do all to prepare for the walk.
The training will prepare our body and mind for the trek if done strictly. Not just EBC Trek, we can do the hardest of hardest treks too. All the challenges will feel normal if we are physically ready. The steep trails may not feel steep. The long trek may feel short.
That will happen if only we make a good plan A and stick to it. There is no plan B for it. So let’s roll into the blog to make plan A.
Why is Everest Base Camp Preparation compulsory?
Everest Base Camp Trek is one of the greatest treks in the Himalayas. It leads to the base camp of the world’s highest peak. The journey is picturesque and exciting. On this walk, the trekker experiences many beautiful encounters, whether in nature or culture.
However, the trek is not super easy. To experience its happening, a trekker has to make some effort. The trekker has to face steep ups, foreign weather, uneven trails, high altitude, and more.
If you are not used to such extremes or are a beginner trekker, you must do Everest Base Camp Preparation necessarily. Even the experienced must do some physical and mental preparation before this trek.
Preparation is pivotal to preparing you physically and mentally. The game can be challenging if not prepared well. On Everest Base Camp Trek, you will walk on steep, rough, and uneven terrain. The soaring elevation and novel topography will impact your body. If you are not physically or mentally prepared to endure such situations, you might have a tough time there.
How to train for Everest Base Camp Trek?
This question knocks on every Everest Base Camp trekker’s mind. It should knock everyone. Only then can a trekker prepare well for the trek. Otherwise, being not serious about the trek, the trekker has to face challenges.
Simply, Everest Base Camp preparation is a must. Here are the points on how to train for Everest Base Camp Trek.
Conditioning Hikes
As you will be trekking for around nine days on Everest Base Camp Trek, doing some conditioning hikes is fruitful. You have to trek on average for 6 hours every trekking day. The daily distance to be covered every day is also 15km. On top of that, you have to walk on a rough and steep route.
Doing conditioning hikes, around three hikes, before Everest Base Camp Trek can be very useful. Choose the long and steep hikes that are similar to Everest Base Camp. These hikes will condition your body and mind to take on the uneven trail.
Carry 10-15 kgs back, wear hiking shoes, and use trekking poles if possible. It will replicate the same experience of the Everest Base Camp Trek. Later, on the trek, you will have a few hassles.
Go on as many hikes as possible. Go to places that are steep and demanding as the EBC Trek. You can also do altitude hikes as well. If you manage that, you will trek nicely in the main one.
Cardiovascular
Cardiovascular is one thing we should consider while preparing for Everest Base Camp. Normally, we, who do not exercise regularly, do not have good cardio. With such a body, we tend to have low oxygen levels and exhaust quickly.
Also known as aerobic training, Cardiovascular training enhances the lungs and heart’s capability to supply oxygen to our muscles. It also boosts our muscle’s ability to use the supplied oxygen for physical movement.
If you run out of oxygen and do heavy breathing after a short, fast run, your cardio is not at the top. Thus, we should build good cardio. EBC Trek is all about trekking and more trekking. In those high areas, our body will need a good oxygen supply. In this case, only having good cardio is the solution.
To develop fine cardio, we can routinely exercise like running, jogging, swimming, cycling, aerobic dance, snowshoeing, and brisk walking. These activities help to shape a good cardiovascular level required for the trek.
While training, it is best to imitate the activities you’ll do on the trek. Be sure to do around 3-4 sessions of 30 minutes of activity at a fair intensity. Begin by warming up by stretching at ease. Have a break after intense work. Do some muscle stretching to finish the day’s session.
Overall, plan an aerobic training plan that builds strong cardio and leaves you a bit tired after every session. Stay disciplined, and you shall prepare well.
Strength Training
Like Cardiovascular enhances our body’s oxygen process, strength training toughens our muscles. It is about strengthening our body, mainly the legs, shoulders, and upper back.
We must have firm shoulders, hips, and legs for a trek like Everest Base Camp Trek. There will be tough uphills, rapid downhills, and rough terrain. Our bodies will walk across all terrain for around 6 hours daily. We may also have a heavy backpack. Hence, it is necessary to build strength training.
We can climb all the walk challenges if our shoulders, legs, and upper back are muscular. Our trek becomes much easier. We can easily carry our bodies and even backpack on the trail. Otherwise, we are sure to face difficulties.
You can plan exercises like lunges, squats, deadlifts, push-ups, pull-ups, dips, overhead presses, etc. It is better to hire or consult with a physical trainer. An experienced trainer can make a good strength training plan for you.
You can begin with free and light activities and then slowly progress further. Full body strength training for 30-45 minutes each is good for the first week. The lightweight and low reps, 8-10, can work.
As you gain momentum, you can switch to more intense training, increasing reps to 10-15 and time to one hour. You can also add weight to the training. Add more reps but lower the weight when the trek date is near. Throughout the process, vary the number of sets, weights, and reps as required. Most importantly, always try to avoid any strain or injury.
It is recommended to do the strength training session twice a week. You can change it as per your availability. Also, you must begin doing it around 2-3 months before the trek date. Throughout the process, remain determined and stick to schedule. You will achieve your goals.
Flexibility Conditioning
The next thing you must have is a flexible body. You can have that sort of body if you do flexibility conditioning. Often, it is ignored by people in the face of cardio and strength training. However, it makes the Everest Base Camp Preparation complete.
Flexibility saves your body from any kind of strain and injury. As Everest Base Camp training continues, you will participate in cardio and strength exercises. If your plan has no flexibility exercise, you are prone to injuries.
Forward lunges, backward lunges, crossover, seat stretch, etc., are ways to do flexibility conditioning. These will not only help during the preparation but the whole trek.
Mental Conditioning
Mental conditioning is one of the most undermined things during Everest Base Camp Preparation. It is as vital as the other training. You know Everest Base Camp Trek is a demanding trek.
You will have tough days on the trail dealing with steep, rough, and high altitudes. Your physique will come into the work. However, mental strength will become more handy. Ultimately, your mind decides whether to continue or give up.
If you have a prepared mentality, one that is strong, you might win the battle. Hence, preparing your mind for the conditions is equally important for EBC preparation.
Beginning by conditioning your mind to all kinds of circumstances of the trek, be it cold weather, high altitude, or steep uphills. Try to build mental strength while doing the abovementioned strength, cardio, and hike training.
The mental conditioning will foster the attitude you need to complete Everest Base Camp Trek. With that attitude, you will take on Everest Base Camp Trek effortlessly.
The Weekly Training Plan for Everest Base Camp Preparation
To make things a bit easy for you, here is the weekly training plan suggested by experts. If you still have a query about how to train for Everest Base camp, this example plan should answer you.
Monday
Strength Training
- Full body, 1 hour, 12 to 15 repetitions per set
Cardio Training
- 30 minutes, no backpack
Flexibility Training
- 10 minutes after the training
Tuesday
Strength Training
- Full body, 1 hour, 12-15 repetitions.
Cardio Training
- Hill, stair climbing, or Inclining treadmill with a 20lbs backpack
Flexibility Training
- 10 minutes after the training
Wednesday
Cardio Training
- 75 minutes, no backpack
Flexibility Training
- 10 minutes after the training
Thursday
Strength Training
- Full body, 1 hour, 8-10 repetitions
Cardio Training
- 45 minutes, no backpack
Flexibility Training
- 10 minutes post training
Friday
Free Day
Saturday
Conditioning Hike
- 6-8 miles with 20 lbs backpack, gain 3000 ft.
Flexibility Training
- As needed
Sunday
Conditioning Hike or Trek
- 8-10 miles, with a 15lbs backpack, gain 3,500m+
Flexibility Training
- As needed
Tips on How to Prepare for Everest Base Camp Trek
- Gain the experience of walking rough, rugged, and high altitude(if possible).
- Train in circumstances as near to the EBC as possible.
- Get used to your trekking gear like hiking shoes, poles, and backpacks
- Plan and start the Everset Base Camp Preparation 9-11 weeks before the trek.
- While training, look at your nutrition and diet. Eat a protein and nutrient-fueled diet.
- Do not rush while training. Take it slow and avoid injuries and quick tiredness.
- Do flexibility exercises before and after the training. It will make your muscle flexible, and you will avoid strain or injury.
- Stay calm if you have a busy schedule to train. Use weekends for hikes and free time for some cardio exercise. Just do something whenever you find time.
- Track your training and monitor your improvement.
- If your body is tired, do not push every time. Take it easy while exhausted.
- Use all kinds of things like backpacks, shoes, and poles to imitate the trek while preparing.
- Talk to your gym instructor and follow their instructions
- Also, talk to an experienced trekker who has been in the mountains.
- Do one thing at a time, and do not panic.
- Slow things down as you reach close to the trek date.
Packing List for Everest Base Camp Trek
Preparing a backpack is also a part of Everest Base Camp Preparation. It is something that everyone has to do. Experienced trekkers may not need physical training but need clothing and gear.
So we also mentioned here the packing list for Everest Base Camp Trek:
Clothing
- Base Layer shirts
- Trekking shirts
- Trekking pants
- Fleece Jacket
- Down Jacket
- Sweatshirts
- Trekking shorts
- Water-proof jackets
- Gloves
- Winter hat
Headwear
- Sun hat
- Sunglasses
- Scarfs
- Beanies
- Headlamp
- Woolen Cap
- Neck Gaiter
Handwear
- Inner gloves
- Outer gloves
Footwear
- Hiking boots
- Hiking socks
- Warm thermal socks
- Gaiters(winter)
- Slippers
Accessories
- Sleeping Bag
- Water Bottle
- Trekking Pole
- Crampon(Winter)
Backpack
- Day Backpack
- Duffel Bag
- Backpack
Medicine
- First aid kit
- Water purification tablet
- Oximeter
- Lip Balm
Toiletries
- Sunscreen
- Wet wipes
- Sanitizers
- Toilet paper
- Sanitary pads or women’s toiletries
- Soap & shampoo
- Toothpaste, Brush, mouthwash
Documents
- Visa
- Travel Insurance
- Passport
Miscellaneous
- Camera
- Power banks
- Pen and journal
- Cards and books
- Batteries
- Playing cards
Now, when readying for EBC, you will not panic while packing your backpack. The above list is the basic one that will guide you.
Frequent Faqs of Everest Base Camp Preparation
Can a beginner trek to Everest Base Camp?
Yes, a beginner can do it, but only with appropriate preparation. As mentioned above, a trekker has to indulge in cardiovascular, strength training, flexibility training, and conditioning hike. Plus, a beginner must do proper acclimatization during the trek.
How long does it take to prepare for Everest Base Camp Trek?
If you are serious about EBC Trek preparation, you should start the training at least three months before the trek. The three months of cardio, strength, and flexibility training is enough to prepare. However, you can take more time too.
How fit do you need to be to walk Everest Base Camp?
Everest Base Camp Trek is a moderate trek. You have to maintain a good fitness level. There is no necessity for a great physique. Good fitness with sound health is enough for the expedition.
Do you need help to do Everest Base Camp?
It is not the easiest one nor the hardest. With good preparation and acclimatization, a trekker can comfortably complete the walk.
How do I prevent altitude sickness during EBC Trek?
Acclimatization is the first and most important thing. We should give enough time to our bodies to understand a new altitude. Likewise, we should keep our bodies hydrated and avoid dehydration. Similarly, trekking gently without any rush is another way to avoid it. Eat well and eat enough. And you will prevent the sickness.
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Final Remarks on Everest Base Camp Preparation
Every journey is easier if we have preparation. Everest Base Camp Trek is also the same. We can easily complete this if trained for this walk. Or, we might face hurdles if we prepare. Therefore, it is so important to prepare ourselves.
Everest Base Camp Trek is a moderate trek. It has some difficulties and many rewards. We have to be careful with altitude by acclimatizing. Similarly, long and steep trekking days can be hard at times. The weather may also get extremely cold at times.
Challenges are meant to be overcome. Prepare for these, and you will have a wonderful trek. With the proper preparation and training, no adversity is difficult. Not even Everest Base Camp.
