How to train for ebc trek
Training for Everest Base Camp
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one of the most common questions that
crops up is how fit do I need to be to
take to Everest base camp well in this
video I'm breaking down the physical
demands of the trip and also going
through the most important training
elements so that you can not only
complete the trip but enjoy it every
step of the way
[Music]
hey guys chase here from trekking FAQ is
keeping you informed and in shape for
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as well as fitness tips just like this
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video
in this video I'm covering the four
things that you can do to train for the
Everest base camp trek and the first one
is boost your immune system it's no
secret that being in the mountains
especially at altitude is a very
demanding environment and it's going to
be putting your body in a weaker state
making you more prone to getting sick
this is especially true with the Khumbu
Valley the region in which Everest base
camp sits because there's so many people
coming from all corners of the globe
bringing their germs with them not to
mention the food preparation standards
the water quality and the hygiene is
generally a lot lower than what you
would find in the Western world so what
exactly can you do to boost your
immunity well the simplest way is to be
doing regular exercise before you go on
your trip and we'll go into a little bit
more detail on how later
now obviously improving your diet and
eating as healthy as you can for a
minimum of six weeks before your trip is
going to go a long way to boosting your
immune foods that you can eat that have
been proven to boost immunity and I have
a post about this called ten foods for
mountain health the link is in the
description if you want to check that
out number two is actually go hiking
now obviously training smart for Everest
base camp trek means you're going to be
doing quite a bit of hiking now that's
important not only to build up the
muscular strength so that you're not
experiencing muscular soreness every day
when you're on the trip but it's so that
you build experience
experienced hikers know how to use their
bodies and their equipment to be
efficient in the mountains they have
better reaction speed than the average
person they have the balance and it's
these things that help prevent Falls and
injuries when you're going over slippery
surfaces moose rocks
ice and snow which you're going to
encounter the only problem is most
people can only go hiking once or maybe
twice a week if they're lucky and if
that's the only training you do you're
gonna find yourself really struggling
panting and wheezing your way up the
mountain because let's face it hiking at
sea-level really isn't that demanding in
terms of cardiovascular abilities so we
need to do something else now after
training hundreds of people personally
for the Everest base camp trek the vast
majority of them stated that the hardest
and most challenging day wasn't actually
the day of getting to Everest base camp
it was the day after when they climbed
up caliper top caliber tyre is perhaps
the most spectacular viewpoint on the
trek it's actually higher than Everest
base camp at five thousand five hundred
and forty five meters so keep that in
mind you don't want to exert yourself on
that Everest base camp day only to be
too tired to drag yourself out of bed to
do the optional side trip which is what
most people describe as being the trips
highlight ascending caliper time is
always done in the early hours of the
morning ideally you arrive at the summit
of kelipot our first sunrise and
inevitably this is going to see you in
the dark with a head torch in the
freezing cold taking only five or ten
steps at a time panting and wheezing
more than you've ever done in your
entire life and if you want to actually
be able to achieve the trek to color
pitar and do it without exhausting
yourself you should prepare adequately
by doing number three which is
cardiovascular training now doing some
cardiovascular training is not only
going to help you improve your immune
system that like I mentioned earlier but
it's also going to improve the health of
your heart and that's very important
because as you go into high altitudes at
around 5,000 meters you've got about one
third of the available oxygen there then
you would norm
at sea level which means the heart has
to work a lot harder to be pumping that
measly amount of oxygen around your body
to the organs that need it most
now even walking at a very slow pace
that this altitude becomes immensely
difficult but for those that put the
work in it can be an enjoyable
experience and the fourth thing that you
can do to improve that even further is
by doing strength training strength
training is perhaps the most underrated
and least talked about element of
training for hiking and where it becomes
very apparent is in the descent have you
ever gone hiking on a mountain and spent
almost all of your energy on the way out
and by the time you're getting back down
to the bottom of the mountain you can
hardly feel your legs we're the best way
to prepare the muscular system for that
is to do some strength training
beforehand
particularly in the core legs and lower
back by doing some strength training
beforehand you'll be minimizing the
likelihood of you experiencing and
delayed onset muscle soreness from those
cumulative days of doing hard work up
and down mountains on your Trek as well
as ensuring you are still feeling strong
on the descent things like squats lunges
deadlifts step ups and step downs glute
bridges wall sets these are all the kind
of exercises that make the difference in
that all in my Everest base camp program
the program is completely adaptable to
all types of people whether you're
really quite fit or whether you're just
starting out whether you want to train
in the gym or if you want to keep it
simple just by training at home we want
to get you on the right path of training
today so that you can get to Everest
base camp and back and have great
memories of that track for life so if
you want to make absolutely sure that
you're going to be fit enough and you
want this track to be more than just
suffering and take advantage of this
deal subscribers to trekking FAQ can get
20% off by using the code FAQ S at the
checkout you can join now getting access
to our resources and our private
Facebook group and start the training at
any date in the future that you saw back
if you have any more questions about
that hit me up in the comment section
below
time for me to ask you guys a question
I'm sure
many of you who have been to the
Himalayas before so any of this what is
the number one piece of advice you would
give to a trekker going to Nepal for the
first time put it in the comments
section below so that's all for this
video guys I hope you found it helpful
if you did please hit the like button
and also subscribe and hit the
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post new videos just like this one if
you have any further questions the best
place to get in touch is emailing me on
Chase at Basecamp fit calm and you can
also join our Facebook group tracking fi
Q's is a link in the description below
that's all for this video guys here's a
couple of extra videos that you might
find useful and until next time tracking
fa Q's is keeping you informed and in
shape for the mountains we'll see you in
the next video
Related queries:
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