How to Prepare to Everest Base Camp for Beginners?

everest base camp trek for beginnners

The Everest Base Camp trek is one of the most challenging treks in Khumbu, Nepal. The Everest Bar camp trek distance is a 130 km round trip starting from Lukla.

Anyone having a dream to reach Everest Base Camp with a positive attitude can reach Everest Base Camp with adventurous memories. You don’t need proper muscular physique to reach the base camp. Anyone of any age group (i.e. young, old, overweight, underweight) can complete the trek.

However, there is a big challenge for a person with no trekking experience, to reach the Everest Base Camp. As in record, the average walking speed of a human is 5 km/ hr. So, walking 130 km to reach Everest Base Camp may or may not sound like a long distance.

Depending on one’s fitness level, you must involve yourself into training activities for a few weeks-months to get into the shape for The Everest Base Camp Trek.

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit”.


Hiking Practice Before Trek

The activity of going for a long walk near your town is basic for hiking practices. Make sure that you complete 5 to 6 hiking practices before you start Everest Base Camp trek. If there are no places for hiking near the places you live, you can also book an early trip to Nepal. Here in Nepal, we have good hiking trails in the hills that surrounds Kathmandu valley. Champadevi hike and Nagarkot hike, Shivapuri hike, Nagarjun hike, namobuddha hike, etc. are available for anyone who is looking for a cheap hike.

If you have busy schedule and don’t have time for preparing hiking in Nepal you can try walking, jogging long distances. You can also manage by walking in places that are flat can be good for preparation.

As Everest Base Camp trek sums up for the 14-day plan in which you have to walk for almost 9 days with your trekking boots. As walking uphill through rocks and unstable landscape will be difficult yet adventurous part of the trek.

Hiking practice allows your body to get into the flow of long-distance walks. You will have a feeling in which joints are hurt and your muscles need nourishment.

Begin with a short distance with your trekking boots, you will be wearing in Everest Base Camp trek so that you don’t get blisters during the trek.

Train yourself to walk uphill for a maximum of 6 hrs with your boots and a backpack. If you do long hikes before your trip and you feel comfortable. You will be ready for the actual trek.

Cardiorespiratory Fitness Training

Cardiorespiratory fitness refers to the potential of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.

As everyone knows that the Everest base camp is located at high altitude where the presence of oxygen is quite less amount. Thus, while trekking at high elevation, it makes breathing slightly difficult and your body gets tired faster. So, exercising under low oxygen conditions and training your body accordingly will optimize its oxygen intake per breath when exerting is a great way to make the trek more pleasant.

Therefore, aerobic training is effective for many trekkers to survive at higher altitude with lesser oxygen. Aerobic training is a simple form of cardio exercise. “Cardio” is just a simple exercise that generally requires you to generate a lot of energy.

You might be dread that you’ve not taken these exercise routines seriously before. The best part is that it is not mandatory. As with all things you are good at, this will come with time as well.

The examples of aerobic exercises include:

  • cardio machines,
  • spinning,
  • running,
  • swimming,
  • walking,
  • hiking,
  • aerobics classes,
  • dancing,
  • kickboxing, etc.

Always start with 30-45-minute jogging session at an incline on the treadmill, or uphill and slowly increase your workout up to 60-90-minute sessions for a few weeks to months. This will increase your strength while simultaneously working on the muscles that you will be using on the trek.

Strength Training

As you will be walking uphill carrying your rucksacks stuffed with your personal item. You will also have to practice some strength training besides hiking practice and aerobic training. As strength training is a type of workout specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

However, your shoulder, your arms, and your legs will immerse pressure from your body. You should focus on strength training exercise to nourish your arm and legs. There are different types of strength training as:

  • Squatting
  • Lunging
  • Aerobics (especially stepping)
  • Push-ups
  • Sit-ups
  • Shoulder press

It is important to maintain proper form and to start with

  • 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% – 80% of a one-repetition max. depending on the training level of the participant.
  • 2 to 3 minutes of rest is recommended between exercise sets to allow for proper recovery.

Mental strength

During the trek, there will be a time when you want to give up and go back. The Everest Base Camp trek is long and someday it’s hard. Although walking for several hours (5-6 hrs) a day, it takes a lot of power and bravery. So, having a positive thought will help you complete the journey happily.

While walking through the path of nature, you can strengthen your mental stamina by looking at the green environment, blossoms, different species, hills, and mountains, etc.

Gracefully, you will also have a group traveling to the same destination with the same effort and grace. Everyone can be motivation to each other and make the journey memorable. It also creates a social and enjoyable atmosphere on the trek. You can surely be good friends on a 14-day hike.

Winding up

The journey to the Everest base camp can be amazing, adventure experience, with the above-mentioned training plans. It can be followed up by every individual who has the dream to reach the base camp with ease.

After all, when your body is ready to go, it’s all about your mind you need to convince with optimistic thoughts for a long journey up in the mountain to make it worthy.