Trek Preparation to Everest Base Camp

There are many things to be taken care of for trekking in the Everest region of Nepal. Everest is at a higher altitude, making trekking in Everest more challenging as you need to be fit not physically but mentally. Now there is a question, “How fit should I be for Everest Base Camp Trek?” Everest Base Camp is not an easy trek and should not be taken lightly. The total trekking distance for Everest Base Camp Trek is 81 miles (130km). Trek Preparation to Everest Base Camp is a comprehensive blog giving you an idea of the necessities of Everest Base Camp Trek.

Everest Base Camp Trail is well known globally and is famous as the most adventurous trekking path globally. This blog will give you information on trekking preparation to Everest Base Camp.

What is required for a successful hike experience?

For Everest Base Camp, there might be a need for other things, and your regular hike won’t help that much if you are not doing it regularly and reaching higher altitudes on each walk you do. The good part is you won’t need previous mountaineering experience, and the EBC trek is more of a challenge to both healthy, fit individuals and people with old age. A well-planned moderate hike routine would be fruitful for all age groups, including old age people, Overweight and underweight, for completing this stunning hike to Everest Base Camp Trek.

Blood Oxygen levels must be in balance to acclimatize to higher altitudes reaching thousands of meters. It would help if you were well equipped with all logistics required to do Everest Base Camp Trek finely. So, please check out our complete packing list for Everest Base Camp Trek here in Nepal. A finely made item in your checklist will help you do this trek with ease. These small things matter in the long journey to Everest Base Camp.

And beyond regular items to Everest Base Camp Trek, other things are necessary to make your trip to Everest Base Camp more enjoyable and memorable. Please check out our next blog on “Tips to memorable and successful trek to Everest Base Camp”.

How much training is needed for Everest Base Camp Trek?

The average day walk during Everest Base Camp Trek is 9.5 miles(15km) per day, requiring 5-7 hours of hike. So, it is nice to have your body well prepared for the trek ahead. We would advise you to do some jogging in your homeland for at least 55 minutes for a few days. Training will bring you to shape for some months, depending on your fitness level. It all depends on the level of stamina you have. These small training will help you gradually prepare your body for Everest Base Camp Trek. Please find the status of your comfort and increase your stamina. There is no hard and fast rule for getting healthy, but well-prepared bodysuits in the mountains. It’s a dream for many to get to the foothills of Everest.

The difficulty level of Everest Base Camp Trek

Trek Duration

A minimum of 09 days of trekking continuously with a couple of acclimatization days is necessary to get to Everest Base Camp.

Trek Distance

The trek distance of 4-4.5 miles of hiking each day with all uphill ascends and a minimum of 11 miles of trekking when getting back from the base camp.

Backpack weight

Your backpack must have the essentials to help you during the trek. The backpack’s capacity should carry a load of around 8-9 kg.

Trekking altitude

We will be trekking at altitudes between 2500m to 5500m(8200 ft.- 18,045 ft.) in the atmosphere where one can have oxygen deficiency up to 30 to 50% for the entire trek.

Training and Fitness needed for Everest Base Camp Trek

It’s your body, and it is well advised to know the challenges that trekkers might come up to in the mountains. The more you are fit, the more you will have the stamina to do the entire trek more self-sufficiently. Every person has their own physical and mental abilities, and it is required to check your body and its fitness level. Before trekking to Everest, there are different courses that you can take on, like cardiovascular and strength endurance, flexibility, climbing and other various hiking activities.

Everest Base Camp Trek does not require pre mountaineering experience. But any training will add more comfort to your trek to Everest Base Camp. There are certain things needed to include in your routine of physical fitness;

Please make time for preparation.
Select acclimatization as per your body. You can acclimatize in low altitude locations if your body is not well adopting the attitude gained each day.
Build a physical fitness routine and do the work of body training regularly.
Add a nutritional diet to the menu during training.
Minimize training exercise at least one week before departure.
Focus on resting before the actual trek.

Please select training sections and types of exercise which is to be done for a few months before trekking in the Himalayan. Please read the following training tips in detail to better prepare for your physical self.

Do Short Hikes

Hiking in your homeland makes things easier for trekking ahead. Getting a blister on your toes on the first day of your hike would be a miserable experience. Hiking in the hills of your homeland helps to better prepare for long walks waiting in this Everest Base Camp Trek. While Hiking, wear authentic hiking shoes to have you well prepared beforehand for the pain knee experience and habit of wearing these shoes. It is good to do 5-6 Hours 3-4 short hikes with no problem to do Everest Base Camp Trek with ease.

Cardiovascular Conditioning

Exercise well to prepare your body to help deal with the oxygen deficiencies for an extended period. Cardio training is what well prepares your body and gives you the idea of your stamina level and oxygen in your body. We suggest you walk, run on a tilted treadmill, walk uphill and downhill, stair-stepping, or take an entire aerobic class for Everest Base Camp Trek.

Other exercises like swimming, biking and cycling are helpful for your stamina upgrade. Carry weight, too, as you have to carry your items during the Everest Base Camp Trek. Taking actual weight and walking uphill adds more value to the overall trek. Training sessions for swimming, Biking, or Cycling will increase general power and strength in the long run.

It is a fruitful training session that prepares your body for the trek. So, your focus area in the body should be on the lower back, legs and, upper back, abdominal regions. If you carry weights, gym exercise and body weight, or a backpack for hiking in your homeland, it will increase strength and stamina.

Strength Conditioning

Strength conditioning is not as necessary as aerobic and cardiovascular conditioning. But giving more power to your legs will help you enjoy the trek more. Our recommendation is a nicely made training plan that combines strength, agility, and stamina to enjoy Everest Base Camp. 5 – to 6 hours of walking with a backpack help better adjust the body to higher altitudes. Following are the recommendations for strengthening your legs;

Squats
Bench Press
Pull-Ups
Push-Ups
Leg Curls(Front and Reverse)
Deadlifts
Step – Ups
Lunges
Overhead Presses

Exercising that too with the proper technique is of the essence as doing any exercise incorrectly harms you. Legs areas we know are the most significant part while exercising. Yes, legs are essential, but the upper body part also has to be in good shape to do this trek as Upper Body has to be in proper form as it carries the load for you during the tour. Trek Preparation to Everest Base Camp must be done in correct way so that your total experience can be wholesome.

Our recommendation involves the following exercise to help strengthen your body.

Sit-Ups
Shoulder Press
Back and shoulder fly
Kettle-bell rows

The training process should gradually shift to building strength and mental and physical energy better. It is necessary to carry the weight of different capacities in your training session. Please remember to rest in between extra physical training sessions. The proper form of the body is needed to prevent your body from injuries or strains.

Mental Conditioning

Travelers and travelling enthusiasts usually tend to miss the importance of mental health needed to travel in this remote location where the weather can get extreme. Some days can be more challenging than others during the trek to Everest Base Camp. So, it is necessary to have well maintained mental health. Strengthening mental fitness is not an easy task. The only thing that remains during the trek is your mental stamina, as your body will be exhausted physically because of the long hour trekking.

Imagining that you are doing the trek itself helps well prepare your body for trekking ahead. Presume that you are already in the mountains while hiking in your homeland. Push your limits while exercising, which allows you to strengthen your mental health. Another way of increasing mental stamina is a half marathon or full marathon, which establishes mental grit and improves overall fitness level.

In Conclusion, it is just not cardiovascular activities or strength exercises that will help you prepare for the trek. The excellent blend of proper physical training, positive attitude and robust mental determination complete well-made training sessions.

General Conditioning for Everest Base Camp Trek

General conditioning for Everest Base Camp Trek involves the following;

Several training including weight in your back.
At least climb 1000m with a backpack weighing 12-18 kg for 2-3 Hours.
Gradually increase the weight daily for a week or two.
In indoor training, continue working gradually with a heavy pack and heavy boots or hiking shoes.
Do exercise on a step-mill machine that looks like a moving staircase while in the gym.
If you are in that area with no small hills, please add extra hours in the gym.
Listen to the body’s training response by adding one weekly recovery day.
During the final week of training, increase the intensity of your exercise to buy time for rest and prepare yourself physically and mentally.
Overall, a training session of 3-5 weeks before the hike is most fruitful for this trek.

Beyond the basic training and exercise you require, other few things keep you healthy for the entire trekking duration. Adopting slowly and steadily on the trail with proper rest in regular intervals helps for easy adoption of setting to your body.

Some essential tips for Trek Preparation to Everest Base Camp;

Drink at least 3-4 liters of water on each trekking day.
Avoid smoking and alcohol during the trek.
Take preventive medicines, which are required for the entire trek.
While you reach higher elevations, don’t go up quickly, gaining more altitude.
Please do make to sleep in lower elevation during the trek.

Final Words

Everest Base Camp is one of the most popular treks in the world. Most people can complete this base camp trek. One needs to be in good fitness and have a positive attitude to prepare themselves for Everest Base Camp Trek. It would help if you were hiking at a high altitude during the trek. The most challenging factor on the EBC trek is altitude acclimatization, which can be quickly adapted if you overcome the challenge in your training session.

Trek Preparation to Everest Base Camp