Physical Fitness Required for the EBC Trek
It is well known that the Everest trek is a moderate trekking destination; a beginner can also complete this trip by following our tips and tricks. The level of oxygen fluctuates depending on the elevation. So, this trek requires your body to be prepared to adjust to higher altitude places. As you go to the upper region, the temperature turns colder to coldest.
Besides, it takes almost 6-7 hours to reach the sleeping destination per day. It means the walking distance is 15 kilometers per day.
The fitness tips and tricks are as follows, but those who actively participate in physical activity like sports daily in their lives may need less time to gain the tips below;
Hiking
Hiking is the exclusive activity to make your body ready for the high-altitude area treks. It strengthens your breathing habits and stamina.
Engaging in the Hiking activity by carrying a light load of up to 10 kgs in a week is very supportive in reducing tiredness and helping your body acclimate slowly.
Besides, you must wear comfortable boots for hiking. If you are thinking of buying new boots for the Everest Base Camp Trek, we recommend getting used to be habituated with those boots first before beginning the trek.
Aerobic Training
Aerobic Training helps you build your cardiovascular capacity. Activities like swimming, Cycling, Brisk Walking, Running, Hiking, and so on. So, these are the compulsory workouts for the Everest Base Camp Trek.
Apart from it, this training builds up your body flexibility and stamina to survive longer in the high-elevation places of the Everest region.
Proper Diet Consumption
Following the proper diet chart helps to make your body healthy. For the Everest base camp trek preparation, you need to consume high-calorie foods that boost your energy level.
However, we recommend eating a small amount of high-calorie foods by balancing them because frequent eating habits help you reduce your hunger and weakness.
Make your body hydrated
Excessive water drinking habits reduce the problem of dehydration. It boosts your energy level and immune system. So, you will feel fresh and hydrated all day during the EBC trek. Water, juice, and other healthy cold drinks are best to drink.
We strongly suggest avoiding smoking and alcoholic beverages during the trek.
Healthy Mentality
A trekker needs to be healthy, not only physically, but mentally too, because half of the energy always comes from willpower. If you are physically getting tired, but you have a strong mental plan to succeed, you will definitely reach your destination.
A healthy mentality plays a prime role in conquering the Everest trek. It builds up your optimism capacity and creates scenarios in your mind of conquering the trek. Activities like meditation and yoga are best for enhancing your mental health and strength.
Managing the gear
Managing the gear is equally important as other activities for the Everest base camp trek. We recommend preparing the equipment list first, collecting it, and packing it properly.
Strength Training
Engaging in strength exercise at least two times a week helps to train your calves, upper body, and core. It makes your leg muscles very strong. The activities such as squats, lunges, resistance bands, pull-ups, backpack weight lifting, etc, are popular stretch workouts.
Stair Climbing up & down
This workout helps your legs become familiar with the ascending and descending trails during the trek. This is the best practice for boosting your cardiovascular stamina and your walking capacity.
Stretch Exercise
Stretching exercises build up the flexibility of your body. It elastically stretches your muscles and helps to reduce the possibility of muscle soreness, and soothes. Focusing on your glutes, lower back, hips, calves, and hamstrings helps you to walk easily during the trek.
We recommend continuing to engage in this activity regularly, even during the trek days at least 5-10 minutes per day.
Additional Tips
- Engage in normal exercise like cycling, walking, and jogging at least one month before the trek
- Reach some hiking destinations for the acclimatization practice
- Avoid smoking and alcohol things
- Drink plenty of water and electrolyte-rich beverages to keep the body hydrated
- Measure your oxygen level in high-altitude places during trekking
- Engage in fitness activities before the trek begins
- Do stretching workouts regularly to avoid muscle soreness
- During trekking or practicing, always make your body feel comfortable. If not feeling well, take a rest or reserve a day for acclimatization
- Take a hygienic sleep to reduce tiredness and altitude sickness
- Eat a healthy and nutritious diet
- Whole body check-up before the trek begins
- Apply precautionary tips for keeping the body healthy
- Pack the gear properly and re-check once before leaving home for the trek
- Make the feet comfortable with the footwear
Everest Base Camp Trek Accommodation
While talking about the accommodation factor, the teahouses are used for getting rest and spending the night. These teahouses are considered normal hotels and lodges in the Himalayan region of Nepal.
The best teahouses for trekking to the base camp of Everest are equipped with everything at the lower elevation. You can get a private bedroom as well with an attached bathroom. Free Wi-Fi, charging as well, and hot water. Varieties of food can also be found in the lower altitude lodges.
On the other hand, you can expect a teahouse with few facilities at a higher elevation. This trek provides a shared room with a shared traditional toilet in high-altitude places. You may get limited seasonal foods only. And the most important thing is that you need to pay for Wi-Fi and mobile charging. Showering with hot water also takes a little amount of cost.
Everest Base Camp Trek Best Season
Mt. Everest trek is possible all the time throughout the year because every day has its own uniqueness and specialty. However, spring and autumn are considered the best times of the year to trek to the Everest base camp.
The former season includes the months of September, October, and November. On the other hand, the latter contains March, April, and May.
During these months, the weather remains stable. So, you can focus your concentration only on your trek. You do not need to be worried about the weather conditions in the Everest trek region.
Due to the clear sky and sunny days, the mountain views look crystal clear during these seasons. The pleasant weather adds extra charm to your trek to the campground of Mt. Everest.
Though the EBC trekking in winter and Monsoon is also possible, you may feel bored for some time because of the continuous cold and rainfall, respectively. But you can make a plan during these times as well if you are a cold and rainy lover.
EBC Trek Distance
The total distance from Lukla to the foothills of Mt. Everest is 62 kilometers. It means 124 km for going up the foothills of Mt. Everest and coming back to Lukla after finishing the trek.
More importantly, you have to finish this entire trek within 12 days. But we are flexible, so you can make your itinerary yourself if you want to cut off or add days to the itinerary, crafted by Rising Adventure.
This 12-day Everest base camp trek itinerary includes two days of rest for proper acclimatization. Because if you are not well acclimatized, you may suffer from high-altitude sickness. And you have to cross the 5000 meters above sea level. Therefore, we have designed the EBC trek itinerary considering these factors.
However, Rising Adventure can customize the itineraries as per your requirements. So, please be known of the Everest base camp trek distance before preparing your itinerary.
Porter
All the porters of our company are from Lukla, who are strong and carry up to 20 Kg. We primarily hire those porters who did not get the opportunity to go to school, aiming to provide them with financial support.
Normally, a porter is used for two travelers. If you hire him for Lukla, you do not need to pay for his flight ticket to Lukla from the capital city of Nepal and return.
EBC Trek Difficulty
The difficulty level question arises in the mind of every Everest trekker, and it is good thinking. It is a moderate trek. No, technical walking is required. So, this trek is preferable for all age groups.
If you are fit and fine both mentally and physically, it would not be harder for you. But if you do not exercise regularly and do not fit physically and mentally, it would be hard.
It would be helpful if you have previous hiking experience as well. But you do not need to be worried because a non-experienced trekker can also do the Everest trek.
Only a daily exercise like a morning walk is very supportive for completing the entire trek to the foothills of the world’s tallest mountain.
All the guides and porters of Rising Adventure are excellent physically and mentally. They are strong enough. But sometimes, they also face difficulties during trekking to the Everest base camp due to the lack of proper acclimatization.
Therefore, Rising Adventure strongly suggests that the trekker be well acclimatized to avoid the Everest trek difficulty.
However, you do not need to be worried about how hard it is to trek to the foothills of Mt. Everest. Our strong and experienced guide will handle everything. We may also charter the helicopter if you need it.
Our Everest base camp trek itinerary is created concerning those acclimatization issues.
Overall, the Mount Everest advanced base camp trek is not too strenuous. So, too much physical fitness is not required. A normal man with almost 2-3 hours per day of regular walking can complete the entire trek to Mt. Everest.
We also operate an Everest base camp Helicopter tour with landing at Kalapatthar. It is a day tour more than the Everest base camp luxury trek. This tour is preferable for avoiding hindrances that occur during the trekking period.
Everest Base Camp Trek Elevation
The trekking elevation of Mt. Everest is neither too much higher nor too much lower. 5,545 meters at Kalapatthar is the highest Everest trek. On the other hand, 2,610 meters at Phading is the lowest trek altitude.
The EBC trek elevation details;
- Lukla (2800m)
- Phakding (2610m)
- Namche Bazaar (3,438m)
- Tengboche(3,870m)
- Dingboche (4,360m)
- Lobuche (4,920m)
- Gorak Shep (5,170m)
- Everest Base Camp (5,364m)
- Kala Patthar (5,545 m)
- Pheriche (4,288m)
Key attractions of the EBC trek
- Mt. Everest Views
- Mt. Everest is the major attraction of the foothills of the Mt. Everest trek. It is the tallest mountain in the world. It is situated 8848.86 m above sea level. The trek is accomplished by the farther and nearer panoramas of Mt. Everest. It looks very beautiful.
- Mountains over 8000 meters, except for Mt. Everest
- Except for Mt. Everest, the Everest base camp trek offers other mountain views as well. They are situated over 8000 meters above sea level. They come under the taller mountains in the universe.
- Mt. Lhotse is the fourth-tallest mountain in the world, while Mt. Cho Oyu is the sixth. Its elevations are 8,516 and 8,188 meters, respectively. Similarly, Nuptse, Chagtse, and Pumori are other mountains over 7000 meters above sea level.
Please, read other Everest Base Camp Trek FAQs as well.
