Krm Adventure Training

Working Out for Everest Base Camp Preparing for trekking to Everest base camp in Nepal was the greatest motivation I ever felt for training. I would be doing all the training in Minnesota so the high altitude would be my most critical concern. I would be flying into Katmandu at 5000ft, staying there for two nights acclimating before flying to Lukla at 9000ft. From there we would be taking about nine days to hike to base camp 17,300ft and to the summit of Kala Pattar 18,100ft. Having never backpacked above 14,000ft I was concerned on how my body would react at the higher altitude. With less oxygen available the lungs work harder trying to deliver oxygen to muscles, heart, brain, and other tissues. Basically your whole body is working harder and more stressed in all activities above 10,000ft. You really are burning more calories while playing cards, drinking tea or even sleeping. So 6 months before my departure date I began a specific training program that would peak 2 weeks before leaving, allowing my body to get stronger during the rest and recovery. Strength Training Trekking and backpacking primarily involve your lower body from your hips to your feet. The demands on your knees are greatest in downhill hiking and large uphill steps. With all the aerobic conditioning involved for preparing for this trip, muscle imbalances are common in the hamstrings, buttocks, and hips. Exercises such as lunges, leg presses, leg curls, and squats will strengthen these muscles. By the end of the training cycle you should be doing 4 sets with 8 to 12 repetitions. Aerobic Conditioning Hiking at higher altitude requires a significant amount of aerobic endurance. You will need to improve your maximal aerobic capacity and your ability to work near your lactate threshold, because you will be walking on steeps slopes at a high altitude. Train by doing specific aerobic activities 5 to 6 times a week for 30 to 50 minutes. During your aerobic training you should also be tracking your heart rate, spending the correct amount of time in zones 3 and 4 developing your heart and lungs to their highest condition. Goal Specific Activities Within 3 months of your date of departure you should be scheduling goal specific activities, such as 10 to 15 mile hikes while carrying a 20 pound daypack. Going to a near by ski resort and switch backing up and down the hills, using trekking poles. Always making sure you bring plenty of water for hydration and food for fuel. This is only an introduction in to preparing physically for the trip to Everest base camp, if you would like more information on getting fit for any type of adventure trip please contact: Kelly R Murphy at KrmAdventureTraining.com