Pre-plan and Training for the EBC Trek is mandatory if you are doing this trek. Everyone dreams of reaching the base camp of the world’s highest mountain, Mt. Everest. Also, you pay a lot to do the EBC trek but sometimes you can’t make it or enjoy the beautiful mountain vistas during the trek. You struggle a lot to reach the destination because of your fitness level.
EBC is a multi-day mountain high-altitude trekking adventure that takes 12 to 14 days to complete. To make the two-week journey to EBC, it require endurance and determination and passionate trekkers. For instance, many children and old-aged trekkers can handle it, but if you are reasonably fit and have some prior trekking experience, you will find it easier. Hiking may be difficult for someone who has never done it before, but if you have some sort of regular exercise schedule, you will do right.
Lukla, the most popular starting point for the trek, is at 2,860m (9,383ft), and you will climb to 5,364m (17,598ft) at base camp. The trek becomes more difficult as you ascend because the air thins and the temperatures drop, particularly at night. The trail is steep at times, and some of the earlier days are constantly uphill, such as the climb from Phakding to Namche Bazaar at 3,440m (11,286ft) on day two of the hike. Because of the elevation gain, it is not recommended to complete the route faster. Go slow with the flow with a glimpse of the Himalayan glow.
Any trek above 2,500m (8,202ft) carries the risk of Acute Mountain Sickness (AMS). Acclimatization days are necessary to allow your body to acclimate, and guides will include these pauses in the itinerary. Above 3,000m (9800ft), some people begin to experience the effects of altitude, and by 4,000m (13,100ft), nearly everyone will have a higher heart rate, faster breathing, possibly a headache, and trouble sleeping. Prioritize proper acclimatization during the trek itself by ascending slowly and taking rest days as needed.
While some trekkers adapt to altitude quickly, others do not. The experience is generally easier if you are healthy and fit, even though everyone reacts to altitude differently and there’s no assurance that a fit traveler will handle altitude better than their unfit friend. The important point is you need to be mentally and physically fit before hitting the mountain trails.
When planning and training for the Everest Base Camp (EBC) trek, concentrate on:
- Developing cardiovascular endurance through aerobic exercises like regular hiking, stair climbing, and running/jogging. Develop the habit of waking up early and running about 5 km in the first few weeks. This will help strengthen your muscles and improve your cardiovascular fitness, building endurance for long walks.
- Strength training (like squats, lunges, step-ups, leg presses, and plank) for your legs, shoulders, and upper back
- Flexibility exercises like stretching and yoga.
- Incorporate Other Activities: Joining a climbing wall or cycling can also contribute to your fitness.
- Pack weight training: Gradually increase your pack weight to prepare to match the weight you will carry on the trek during practice hikes. Carry a weight of at least 4 kg and walk for a few hours. This will help to condition your body for the trek.
- Hiking boots and equipment: Before the trek, get comfortable wearing your hiking boots and equipment. If you have new hiking and trekking shoes for the trek, wear them during your training hikes. So you become used to and prevent blisters in your leg during the trek.
- Nutrition: To fuel your workouts, eat a well-balanced diet high in carbohydrates.
Drink plenty of water at least at least 3 liters of water daily. Take Ginger lemon honey tea while on the trek, a refreshing beverage that might aid in acclimatization.
- Health examination: In case if you have any existing health problems, consult with your doctor, before beginning the trek.
- Recognize Your Allergies: Recognize any food allergies or other allergies you might be going through.
To conclude, you can guarantee a successful adventure and improve your trekking experience in the Himalayas by adhering to these preparations.