Author: Manav Kohli
Objective:-
This guide outlines key recommendations for preparing for a trip to the Everest Region, with emphasis on physical and mental conditioning.
Endurance & Cardio:
Importance: High altitude (up to 40% less oxygen) necessitates good endurance for efficient oxygen use.
Recommendations:
Frequency: 4 times/week for 2+ months before the trek.
Duration: 1 hour per session.
Intensity: Moderate (Zone 2 heart rate) - maintain a conversational pace
Activities: Walking, jogging, cycling, rowing, swimming, hiking
Benefits: Improved VO2 max (maximum oxygen utilization) and leg strengthening.
Strength Training:
Focus: Quadriceps, glutes, hamstrings, and calves.
Guidance:
Consult a trainer: Develop a personalized plan, ideally full-body routines.
Yoga alternative: Existing yoga practice can be sufficient for strength training.
Frequency: 2 times/week with a focus on legs.
Increased Lung Capacity:
Purpose: Enhance acclimatization by improving lung function.
Recommendation: Deep breathing exercises 3 times/week, similar to yoga's pranayama techniques.
The Extra Edge:
Monthly practice
Option 1: Hike to a local high point (1000ft elevation gain)
Option 2: Longer walk (12 km)
Benefits: Simulates trek experience and builds mental and physical resilience.
Gear:
Importance: Essential for comfort and safety; refer to Juniper's illustrated gear guide for specific recommendations.
Mental Preparation:
Resilience: Be prepared for unexpected challenges like weather or minor ailments.
Positive mindset: Maintain a determined attitude to complete the trek despite difficulties.