Everest Base Camp Trek is love at first sight! Whoever hears about it falls for it. But this beautiful package of adventure comes with some sort of challenges. That’s why whoever thinks of doing this trek asks one mandatory question “How fit do I need to be?”
Though the question connotes some sort of apprehension, the answer is simple “People of moderate fitness level can do it!” Ah such a relief! It is actually true that you don’t need to be super fit or in best shape with athlete physique. The trekking is not technical and you don’t need previous experience in altitudes. But the “moderate level of fitness” does demand some efforts from your side. After all you are covering 120 km (round trip) gaining approximately 300 m each day in one of the most extreme terrains in the world.
So, keeping fit does help a lot. But you don’t need to freak out! Trekking in the Himalayas requires some sort of playful seriousness. You should be concerned but without overshadowing the fun part. In short, with right preparation, right pace and right attitude, the mountains will welcome you wholeheartedly!
Here are some training tips we recommend you for Everest Base Camp Trek.
Tip 1: Walk Walk Walk
All you will be doing in the trek is hiking. You will be walking for 9-10 days with an average of 5-8 hours (approx. 15 km) per day. Though the distance you cover doesn’t sound very challenging but you will be basically walking uphill on rocky terrain with your each step gaining altitude. So, importance of hiking practice is not an overstatement.
Practising hiking helps you to get used to with the pace. Begin 7-8 weeks prior to the trek with about 2 hours each day and slowly increase the duration up to 5/6 hours. The best thing to do is simulation hiking in wilderness carrying some weight. This way you will know the spot in your body you need to strengthen. Don’t forget to wear the hiking boots you will be using in the trek as new shoes can give blisters. The thought of it alone can give you a nightmare! Try the boots in some steep terrain and try to find trouble spots. Lightweight boots with good ankle support, plenty of toe room for long descents, a stiff sole to lessen twisting torsion are the best.
Tip 2: Cardio Workouts
Any kind of cardio workout is good for Everest Base Camp Trek. It can be simple jogging, swimming, cycling or even treadmill walking. Or you can take help from YouTube where you can get many great ideas. Just make sure that you experience deeper breathing and light sweating during the workouts. You can do it about 30-45 minutes 2 or 3 times a week. It helps your body to work hard and adjust your pace with less oxygen. Though fitness level doesn’t determine how easily you acclimatize, cardio workouts will optimize your endurance chances. It will allow you to enjoy the views and bask in the beauty of the region rather than you bending over and struggling to catch your breath.
Tip 3: Strength Training
Trekking is simply walking, a basic natural activity humans have been doing all the time. However we do it in low oxygen conditions, which makes our breathing a bit harder and we get tired much faster. So, it’s highly beneficial if you increase your endurance and work on the leg muscles. Though the above mentioned tips (hiking and cardio) will help you a lot, the strength workouts will definitely improve your trekking performance. So, you can include squats, pull ups, push ups, weighted step- ups and lunges in your regular strength routine, about 30-45 minutes 2 or 3 times a week. You can schedule cardio and strength alternatively. Don’t overdo it, take your time and schedule it comfortably.
Finally, the most important tip is you should always consult your doctor before taking trekking challenges. It’s really important to know your body. Though it’s your soul that takes the pleasure of the experience, your body is going to bear the whole thrust. However, let me repeat once again, physical fitness doesn’t guarantee acclimatization but your fitness level does make the difference on how you experience your adventure. So, be fit, the rest will be fine!
All the best for your adventure in the Himalayas!!!!
1Million Tourists Nepal has achieved an unprecedented success in receiving tourists in 2018 with a record of 1,001,930 arrivals between January-November. According to Nepal Tourism Board, the month September alone has the record of 91, 820 visitors, a 33.8 percent increase compared to last year! The tourism arrival got the momentum throughout the peak tourist season between October-November. However, the total count doesn’t include overland visitors, which would have further increased the figure. India became the top source market with 260,124 visitors followed by China with a total of 134,362 Chinese tourist arrivals. The United States, Britain and Germany were enlisted as third, fourth and fifth source countries respectively.
“The growth can be attributed to concerted efforts of Government of Nepal, Nepal Tourism Board, private sector travel trade and media towards promotion of overall tourism sector in the international tourism arena,” said Deepak Raj Joshi, Chief Executive Officer of Nepali Tourism Board. Tourism industry of Nepal considers the record as crucial in Nepal’s tourism history as it indicates a brighter future to further realize the tourism potentials ahead of Visit Nepal Tourism Year 2020. Nepal had the record 940,218 tourist arrivals in 2017.
This spring ,Explore Himalaya organized Everest Base Camp Trek for,” All Hands Volunteers”, world’s leading disaster relief organization powered by volunteers with headquarters based in the US. The trek named as All Hands on Everest Challenge included a total of 21 members from various walks of life but with a common goal of rebuilding schools in the Nuwakot district. The group collectively raised more than 60,000 USD for the rebuilding works in Nuwakot.
The team started their trip flying to Lukla on the 23rd of June. Making an altitude shift from 1400m to straight 2850m, the members hiked up for 3 hours to a small village Phakding.
The next day, they walked up to Namche Bazaar (3330m), the Sherpa Capital; where they also rested a day for acclimatization. With a short hike up to Syangboche Airstrip – the drop zone for Everest Skydive, they spent the day drinking coffee, eating pies and doing some last minute shopping.
The following day, the group hiked up to the Buddhist lighthouse of the region- Tengboche, where they visited the famous Tengboche Monastery and witnessed a group of Lamas chanting prayers. With the clouds clearing up the next day, the group saw the magnificent views of Himalayan giants like Everest, Lhotse, Nuptse, and Amadablam, and headed up to Dingboche.
With just a few days remaining for the main goal of reaching Everest Base Camp, the team members further prepared themselves by making an acclimatization hike up to 4600m. The next day, the group started early and walked up to Lobuche, a small settlement below Lobuche peak (6119m). The place mainly caters the needs of tourists moving to Base Camp. As the place offers spectacular views of mountains, the members spent their afternoon climbing up the moraines and taking photographs. It was an early night for the members as the next day was long towards the Base Camp and back to Gorakshep (5180m).
All the members made it successfully up to the base camp on a very special date of 29th May. The Mighty Everest was conquered by Sir Edmund Hillary and Tenzing Norgay Sherpa on the same day. The team also got a chance to witness the 11th edition of the world’s highest marathon- Tenzing-Hillary Everest Marathon held annually on the same day. The group then stayed overnight at Gorakshep as there are no lodges further to this point.
The next major goal for the team was to climb up to Kalapatthar at (5550m) which is the vantage point for Everest. The group got ready next day before the sunrise and trek further. “Harder the Climb Better the View”, the climb was strenuous one but the members were rewarded with breathtaking views of spectacular mountains like Pumori, Linftrend, Changtse, Everest, Nuptse, Lhotse, Amadablam, and Thamserku. Spending some time on the top, the group descended down to Pheriche, making lunch stop at Thugla, where there are memorials of the great climbers who lost their lives during the attempt to the summit.
After completing the most challenging days of the trek, the group descended pretty easily making night stops in KyangJuma, Monjo, and Lukla. On the 3rd June, all the members boarded the plane of Goma Air to Kathmandu. Upon arrival in Kathmandu, the group had some free time for their own. Later, they had dinner watching the Nepalese Cultural Dance. It was a great night as they all shared their memories, experiences about the treks. They sang and danced all night long.
Overall, the trip was a real success as all the members of the group reached the Base Camp and achieved the main goal of the trek. We, Explore Himalaya consider ourselves honored to be a part of this great cause and would like to thank All Hands Volunteers and the amazing team who have been doing so much for our country and countrymen.
Photographs Courtesy:Tom Vickers
A group of 21 trekkers led by All Hands representative Ashley Coral flew to Lukla today morning to begin their trek to Everest Base Camp, 5357m. Twelve days trek to the base camp of world’s tallest mountain is considered one of the adventurous treks across the world. The mission named All Hands on Everest has 12 Americans, five British & one each Canadian, Filipino, Vietnamese & a Bulgarian. Canadian Italian Actor Giacomo Gaanniotti also is the member of the group.
“All Hands Volunteers is US based non-profit organization empowered by volunteers who are expert in addressing the instant and long-term necessities of the communities suffering due to the natural calamities. They respond right away to such disaster hit regions, make attempts to recover what they have lost and renew these communities with innovative ideas to bring them back to normalcy.”
The trek that takes these young trekkers as high as Kalapattar, 5545m will be led by our veteran trek Guide Nima Tamang. Before their departure the group yesterday evening had a brief session that focused on safety measures trekkers should remember during the high altitude trek like Everest Base Camp Trek.
The remoteness of the place itself is the best part of this trek. The trek provides an opportunity to encounter with Sherpa lifestyle at Bedding; the largest settlement of Rolwaling famous for Mountaineering sports. The diverse floras and faunas, the landscapes along with the mesmerizing views of mountains like Gaurishankar, Melungtse are additional highlights. With regular ascend and descend on the hills, this trek offers you the ultimate reward when you find yourself standing besides the magnificent Tsho Rolpa Lake(4580m).
This trek further can be extended and merged with Everest Base Camp Trek. After the completion of Rolwaling Trek, trekkers can emerge at Khumbu. From here, Everest Base Camp Trek can be continued, crossing the Tashi Lapcha Pass. However, the mixture of Camping Trek and Tea House Trek will result this trip to be a bit expensive.
We work with the motto "Tourism for Development". Explore Himalaya Community Service Project was conceived to empower underprivileged segments of Nepal.