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How to Train for Everest

Commit to Physical Training
1. Begin your training regimen at least a year in advance. Ensure that your strength training starts early enough in the year to graduallybuild muscle.
2. Engage in aerobic (biking, running, stair climbing, swimming), anaerobic (tennis, sprinting, weight training) and strength training exercises (sit-ups, push-ups, pull-ups,rowing).
3. Increase the duration of your aerobic workout throughout the course of the year. Start with 30 minutes of aerobic exercise everyday, and increase this time length at regular intervals untilyou are doing aerobic exercise for an hour or more daily by year's end.
4. Climb steep hills or small mountains with a pack carrying water for added weight. A good goal is to ascend for 2 to 3hours carrying 55 to 60 pounds. Water weight can be dumped out for the descent for less stress on the knees.
5. Perform any aerobic exercise on hilly terrain. Renowned mountaineer Ed Viestursrecommends running an hour on hills everyday for four days, then taking a break for one day.
6. Gain weight. The physical demands of Everest as well as simply existing at higher altitudes will cause youto lose up to 20 percent of your body weight.
7. Plan and execute a preparatory climb on another large mountain (i.e., Mount Kilimanjaro or Mont Blanc) where the altitude is extremely high.Prepare for Non-Physical Demands
1. Enroll in a mountaineering course to learn snow and ice techniques. Ice climbing and hiking on snow and ice require specialized knowledge.
2. Travel to Tibet orNepal prior to your Everest climb. You can acclimate in either region, but Tibet is higher in altitude and has a number of other climbs that you can do in the Lhasa area before proceeding to Everest.3. Ready yourself mentally. Peruse accounts of Everest expeditions and become as knowledgeable as you can about what conditions are like. On the mountain, you will experience a lot of down time...
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