I vår artikelserie om att klättra Everest så är det dags för del 4 som ger dig ett bra upplägg på din träning inför klättringen. Artikeln är skriven på engelska då den har publicerats på en amerikansk artikelsida.
How often do I need to train and for how long.
First of all I want to stress that my program is only ONE of many ways to get in your best physical shape. Training is an individual thing and your sports background and your age will be taken into account when deciding on a routine. Let’s cut the program into three different parts. Remember, before your advanced training starts, go and see your doctor as I mentioned earlier.
Together with your training program don’t forget to eat well; leave the junk food behind if you haven’t already done this. Drink a lot of water and remember to eat and drink after every training session. By doing that you will refuel your body’s energy supplies.
Part 1:
Basic training will take 3-4 months if you haven’t been working out for a while. Work out 3 times/week. Start slow and make sure you don’t hurt yourself. Do aerobics, stamina, core and some weight lifting. You are ready to move on to the next tougher part when you feel that your body is responding well to your training. Your body shouldn’t feel sore next day after a training exercise.
Part 2:
Strength training and aerobic exercise will take at least 6 months to complete. When you are finished you will feel strong and fast and have great stamina. For this part, you should work out 4-6 times/week. Again, do aerobics, stamina, core and weight lifting. Do a lot of different exercises and make sure to have as much fun as possible. Go rock climbing, play basketball or anything you feel will add variety to your normal exercise routine.
Part 3:
Tuning. This is the last part before leaving for Everest. It should last 6-8 weeks. Work on muscles or exercises where you are lagging. Don’t feel stressed out about having feelings that you should have trained even harder or other such negative thoughts. If you have followed the program with advanced training together with eating a well balanced diet you will be ready. When you fly up to Lukla you will trek in to Everest Base Camp and here you have another 10 days of exercise and hiking before your climbing adventure starts for real.
Follow my upcoming articles on how you can successfully prepare yourself to actually climb Mount Everest. The fifth and last episode will in detail describe each part of your training before going to Mount Everest. It will be out soon.