Cardio Aerobic training are significant to help to success the Everest Base Camp Trek. It is a trekking neither hard nor soft trek. It is important that we have to know before leaving to Everest. But it’s true that it is the one of the most popular trekking in the world. Reaching out world’s highest peak’s base camp (5360m) and Kalapathar (5555m) is the reason to be there. Trekking to Everest Base Camp does not involve tough climbing but if we are not prepared physically and mentally both it might be streneous.
Cardio Aerobic Training:
To set out Everest Base Camp we have to be in the normal condition in both mentally and physically. While trekking in high altitude it is very important to check the level of oxygen regularly. The cardiovascular training is the training of heart, blood cells, and lungs. If you are regularly walking up and down, cycling that would help you. If not it is better to have the training of stair, and cardio training at least 4-6 months before the trek. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session.
Hiking up to Everest Base Camp also require training of strength. It is a complete 11 days trekking and the minimum walking hours are 6-7 in a day. Your leg muscles, shoulders, and back should be strengths. Beside the aerobic and cardio training, you continue the routines of key strength training like sit ups, pull ups and crunches. All the training do not beyond the over exertion.
Altitude Knowledge and Training:
Before we left to trek we have to know that some basic rules of nature. Trekking in Everest Base Camp is walking on high altitude, which is reach out 5,555m from sea level. Everest Base Camp is in 5,360m and Kalapathar is 5,555m. The oxygen level is gradually decreasing just opposite of elevation. To avoid the altitude sickness we should follow the standard itinerary. This is one which I have followed during my trek to Everest Base Camp. On the itinerary, there is must be acclimatization day in below the 3500m and above the 4000m. On the acclimatization day please follow the guide rules, because on these day guide will take you near light hiking. That will play the significant role to success trek.
The key points to avoid the Altitude sickness:
- Drink the plenty of water
- Walk on standard slow pace
- Do not take long sleep rest on the way
- Mentally be ready for trekking up to Everest Base Camp and Kalapathar
- Consuming alcohol in altitude can be the reason of AMS.
- Always save your chest and head in the cold weather.