|Elevation:||8848 m | 29 028 ft|
|Location:||Nepal | Tibet | China|
Although not the most technically difficult peak on Earth, the altitude and the weather make Mount Everest a real challenge to be mastered by the most intrepid adventurers. Sir Edmund Hillary and Tenzing Norgay were the first to ascend Mount Everest in 1953. The Tibetan name for this, the tallest peak on Earth, is Chomolungma (goddess mother of the universe).
In Sanskrit it is named Sagarmatha (ocean mother). It was given its English name, Mount Everest, in 1865, after Surveyor General of India around that time, Sir George Everest. This majestic structure forms part of the 2414 kilometre long Himalaya mountain system.
1 April – 31 May 2019
Preparation for a successful climb
This training information is intended as a guideline and should be used as such. If you are unsure about anything, please communicate with me individually, but most important of all, before you embark on any exercise program, please consult your doctor or exercise physiologist to make sure that you are ready for the increased work load. A focused training program should begin 3 – 4 months before the expedition, but working on your base fitness before that is important as it lays a good foundation for the harder work that will follow.
Climbing big mountains requires cardiovascular endurance (via aerobic training), strength endurance (through strength conditioning) and climbing-specific training (i.e. hiking with a pack). Being in strong physical shape is one of the most important aspects for a successful climb of Everest. During your training, you should be planning to progressively increase your aerobic training and speed of weekly training hikes to give you climbing-specific conditioning that cannot be matched by any other sort of training.
Suggested activities include running, cycling, mountain biking, swimming, walking on an inclined treadmill, doing stair stepping or stepmill training, trail running, walking up and down hills or participating in step aerobic classes. When first beginning a cardiovascular training program, begin with three workouts (i.e,. Monday, Wednesday and Friday) of 30 minutes of sustained activity at a moderate intensity, and build up to 4-5 aerobic sessions of sustained effort for at least 45 – 60 minutes (taking Wednesday and Sunday as rest days, for example).
Be sure to include a 5-10 minute gentle warm-up before working at your target heart rate for the day. For most workouts, choose a level of exertion that allows you to connect a few words together in a phrase, but leaves you feeling comfortably tired at the end of the workout. Remember to cool down with 5-10 minutes of appropriate stretching of the muscles you use most in your activity, including lower back, calves, hamstrings, hips and quadriceps.
Training with weights, backpacks and gym machines will help you build overall strength, particularly in the
lower back, abdominals, upper back, shoulders and legs. Developing strength in your upper back and
shoulders will help with carrying a pack and using trekking poles. The calves, hips, quads, hamstrings and glutes are all involved in ascending and descending steep sections and snow and ice slopes, which will be encountered on Everest.
Before embarking on any weight training, please consult with a qualified gym instructor so that you are well briefed in terms of using the equipment. Most important in strength training is to be sure that you maintain proper form at all times in order to prevent injury or strain.
This involves hiking steep outdoor trails, going up and down stairs or training on an inclined treadmill. In
the months leading up to the expedition, it would be important to do some long walks in the mountains.
Remember our summit day is likely to be 15 – 18 hours long, involving steep inclines and descents. On
our summit push, we will ascend about 900 vertical metres and descend about 900 vertical metres the
Remember: All of your training is geared towards giving you the strength and endurance to stand on the roof of the world and successfully get down again.
- International travel
- All personal climbing gear
- Emergency evacuation
- Personal expenses
- Tips and summit bonus. (Please check with the office regarding our recommended gratuity.)
- Personal medical expenses, medical and evacuation insurance
- Any costs arising from flight cancellation/ delays, political disturbance or natural disasters. “