How To Train Yourself For Everest Base Camp Trek

  • Day Tours Nepal
  • Last Updated on Apr 13, 2024

The Everest Base Camp Trek is not a technical climb, but it does require a good level of fitness. To prepare for the trek, you should focus on strength training, hiking, and cardiovascular endurance. No amount of training can fully prepare you for the altitude, but being physically fit will make the trek easier. Even if you are an experienced hiker, it is still important to train for the Everest Base Camp Trek. This will help to reduce your risk of altitude sickness and other health problems. The trek typically involves hiking for 4-6 hours per day, so you should be prepared for this level of exertion. You should also be prepared for the cold weather and the high altitude. By following these tips, you can make sure that you are properly prepared for the Everest Base Camp Trek and have a safe and enjoyable experience.

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How To Train Yourself for Everest Base Camp Trek?

Improving your cardio capacity

All the recent research shows that the best way to improve your cardio fitness is through a program of High-Intensity training. The key principle with this is very short blasts of exercise, 30 seconds is plenty, performed at the absolute maximum effort followed by short periods of recovery. Repeat this 5 times every other day and you will see really significant improvements in your cardio fitness.

Building your stamina

Aim to build up to doing at least 30 minutes at a good pace either running, cycling, or using a cross trainer. An energetic aerobic, Zumba, or spinning class works just fine.

Strengthening those legs

For a great set of leg strengthening exercises that you can do at home without any equipment have a look at this video – 3 times a week alternating with a stamina session is ideal.

how to train for everest base camp trek


Lots of injuries when trekking are caused by stiffness and inflexibility. Get into the habit of stretching properly before and after your hike to keep the body in great shape.

Yoga For Everest Trek

When exerting a lot of effort, it is common to hold your breath. However, yoga teaches you to breathe naturally through your nose, which, according to studies, can soothe the nervous system. When hiking, paying attention to your breath can help you stay calm and be more mindful of your body. Yoga also enhances flexibility by stretching the tendons, ligaments, and muscles that support the shoulders, hips, knees, and ankles that you use when hiking.

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