How to get in Shape for Everest Base Camp Trek?

31st July 2019

Hiking to Everest Base Camp isn’t just like walking in the park. It demands great strength and endurance. Walking a distance of 130 kms can seem a little tough for people with low fitness; especially when the majority of walk concerns uphill trek. However, an excellent level of fitness will definitely makes the trek easier; you don’t need to acquire high level fitness for Everest Base Camp Trek. There many examples of old, young, overweight and underweight people completing the trek successfully and the best part is they all loved it. Commencing from Lukla at 2,800m, trekking will be covering 15 – 20 km a day walking around 5 – 7 hours. Some days are tougher while some days brings pleasant hiking with easy terrain. Here are some tips to get in shape for Everest Base Camp Trek:

Give yourself time to prepare

In general, your body needs three weeks to three months to build up the strength and see a significant improvement in your fitness level. So if you booked the trip already, the best suggestion is to get started.

Focus on your cardiovascular fitness

It is suggested that every people must engage at least 150 minutes on aerobic activity a week for 50+ with at least half hour session at a time. Swimming, cycling, brisk walking or jogging are some best aerobic activities: all of which are great preparation for exploring Mt. Everest and Machu Picchu. Even if you are unable to make it to the gym, there are many great cardio exercises you can try at home to get your heart pumping. Jumping Jacks, half-jacks, squats and plank-jacks are some training that do not require equipment or skills.

Focus on your leg strength

As your leg will be doing bulk of work, you must focus on leg strength for an enjoyable experience. You will be walking 5 – 7 hours a day, it is therefore very significant to get your legs as strong as possible to take on the challenge. Lunges, Squats and calf-raises are some good exercises you can start with. Setting your treadmill at higher elevation is also a great preparation – or just climbing up a few hills on your evening stroll. Make sure to exercise doing a correct technique; if not it will harm you instead.

Make your back strong to carry your pack

You will be carrying your personal belonging like camera, cash, passport, permits, water bottle, some clothes etc. on your backpack. It can weigh anywhere between 5 – 7 kgs. So undeniably you need a strong back. The best is strap on your pack and practice pushups and step ups. These trainings will get your calves and back ready for the weight you will be carrying on a hike.

Don’t neglect your core

Everest Base Camp Trek is probably one of the toughest trek in the world. You must make every bit of your muscle strong to enjoy the trek. So after all training, don’t forget to train your core muscles. Your core muscles are your abdominal muscles, back muscles and the muscles in your pelvis. Making these muscles strong offer you a balance and flexibility. Crunches, bridges and planks are some of the best exercise to build a strong core.

Don’t forget to engage in hikes

Hiking is the best training to prepare yourself for hiking. As Everest Base Camp Trek takes you through some of the tough terrain in the world; search for the places with variable terrain and elevation. Then hike to the top so you can feel how your body responds to the stresses and elevation. Start with covering shorter distance and after you built the strength; you can add up more distance and challenge.

Mental preparation

Generally, overlooked, but the very important part of Everest Base Camp Trek is mental preparation. Fear is the biggest enemy when it comes to trying something new. Defend and defeat it with your physical preparation and positive attitude that you are doing something remarkable. Always remember, you are soon becoming among some of the few people who take on the challenge and conquered Everest Base Camp. Of course, a knowledgeable and experienced Everest Base Camp Trek leader can make a difference. Conclusion You don’t need to be in athletic shape for Everest Base Camp Trek in Nepal. But engaging on training session few weeks prior the trip will enhance your confidence and strength to successfully complete the trek.