Nyob zoo Noogdlej et al.
The Me Evrest Base Camp Challange is still on. I have pack some Hmong
clothes to be worn up there (if I get up there) to show that at least
one Hmong has been there''' like the Star Trek saying... Go where no
Hmong venture to go!!
Would any one like to sponsor me?... The starting ppint is at 2000
metres level... Qhat about $100 for every ascend of 500 metres... we
can us that money for a scholarship funds for he poor kids in Laos!!
Noogdlej & Suabnoog and any one else is always welcome to join me in
my challenge trek to Mt Everest Base Camp in October 2008.
Noogdej & Suabnoog... if you decide to join me... the first thing is
to loose some weight!! then start training - just start walking...
Mount Everest is the highest mountain on Earth and even though you
will not ascend to the summit, a trek to Base Camp is still a very
demanding climb. The Mount Everest Base Camp trek is not going to be
an 'easy' walk but instead one of the toughest physical and mental
challenges you will ever face.
You should be confident in your physical fitness before attempting
this trek. You should be able to walk for several hours without too
much of a problem. Aerobic activity, such as cycling or running, is a
fantastic way to get and stay in shape. Hiking before this hike is the
best means of preparing yourself for this adventure. Not only does
hiking prepare you for the particular difficulties you'll faces on
this trek but it will also further assist you in your efforts to
become physically fit.
The main concern on a trek of this nature is the altitude. The failure
of the body to adapt quickly enough to the reduced level of oxygen in
the air, as one reaches higher altitude, is the reason a person
experiences altitude sickness. Most people who hike at altitude will
have some form of altitude sickness. Mild symptoms include headaches,
light-headedness, nausea, loss of appetite, tingling in the fingers
and toes and mild swelling of the face/ankles/fingers. Altitude
sickness seems to affect people indiscriminately, regardless of age or
fitness level, yet becoming physically fit before your hike will
increase your chances of having an overall enjoyable trip.
We recommend beginning a strict training regime 3-6 months (or longer)
prior to the trek, achieving max physical fitness 2 weeks before the
actual trek to Mount Everest Base Camp.
There is no specific program based on what I have talked to the
expert... but there are few training program in the net that you can
check if it fit into your taste and timing.
On on the health issue, because I am over 50 years old, I opted to
have my cardivascular check with an Stress ECG, then an Echocradiogram
and even with a coronary angiongram to check all my heart blood
vessels... Remembers that when you get to Mt Everest Base Camp (that
is as far as I plan to go), the oxygen in the air is so thin- only 50%%
of what you & I are breathing now. So, if you are not a Sherpa person
who havs lives and evolves over the centuries, we just cannot tolerate
that lthin air... we have to braeth twice as fast to get enough air...
but if you breath too fast, it change the PH of ypour blood and your
brain began to get the wrong signal and and you can be fairly sick -
known as High attitude Sickness.
The only way to minimise the attitude sickness, you are aloow to
ascend a maximun of 500 meter/day only. So, it normally take at least
6-10 days of walking to get the Base Camp.
Here is some tips for training:
http://www.globaladv.org/trainingtips/training_tips_trekking.html
Trekking Training Guide
It is always advisable to train for a trek, and this should begin
several months before the event.
Remember, before starting any training programme you should consult
your Doctor
Although you don't have to be a 'Professional Athlete' for any of our
Challenges, you should always train and slowly build your fitness
levels up as the event approaches. Please find below tips and ideas to
get you started:-
Benefits of Walking
Walking improves circulation and breathing, it also strengthens your
heart, thus reducing the risk of heart attacks and strokes. It's a
great way to strengthen bones and tone your muscles, and also, it's
great to burn off those calories and help you manage your weight.
Techniques
Your shoulders should be level - pulled back and down - remember to
lift your chest. Always walk with your head up and eyes focused ahead.
Your heel should touch the ground first, then follow through the arch
of your foot onto your toes. Your toes will help you push off to
another step thus reducing the risk of shin splints and tendon pulls.
Your arms should be pumped forward and back, not side to side.
Your cardiovascular workout should improve the faster you walk. You
should try to keep an even stride, and a steady pace should be
maintained. When you start to walk faster, accelerate your arm
movements and take smaller, quicker steps. Avoid leaning forward or
arching your back, as this could lead to lower back pain.
Your Shoes
These will definitely be your best friend throughout the Challenge, so
make sure that they are comfortable and specifically designed for
walking. Reasonably high ankles are desirable and a stiff heel counter
will give you lateral support. It is always worth investing in a good
pair of trekking or hiking boots and the appropriate socks.
However, if buying new shoes, these should be well worn in. You could
wear them around the house, on the way to work, and even do your
shopping in them! You will find, once they have conformed to the shape
of your feet, you are much less likely to get blisters.
Taking care of your feet
Blisters can be avoided by keeping your feet dry and wearing socks
made out of fibres which draw moisture away from the skin - cotton is
not good for this. Your shoes should not be laced too tightly OR too
loosely as the irritation of rubbing and pinching may cause blisters.
The arches of your feet may ache whilst you walk- this is from
pounding on the floor. To avoid this, ensure you touch the ground heel
first and follow through to your toes. Arch supports may help.
To avoid blackened toe nails - caused from your big toe hitting the
front of your shoe - try to keep your toe nails neatly trimmed.
Stretch Programme
Hamstrings - Lie on your back, bending one leg and keeping that foot
on the floor to prevent you from lifting your buttocks during the
stretch. Raise your other leg, holding it either side of your knee
joint, and gradually pull the leg towards you. You should fell the
hamstring muscle stretching at the back of this leg. Concentrate on
keeping your buttocks on the floor, and keep the stretched leg as
straight as possible. Repeat with other leg.
Calfs - Standing one foot in front of the other, feet comfortably
apart, both feet facing forward, front leg bent, (knee over ankle
joint) back leg straight, back straight. Press the heel of the back
leg into the floor until a stretch is felt in the calf muscle in the
back of the lower leg. If you don't feel it stretch, slide the heel
slowly backwards keeping the foot on the floor.
Groin - Stand with feet 1 metre apart, both pointing forward. Keeping
your back straight and head up, slowly lunge down to right side
feeling the pull on the inside of your left leg. Hold for 10 seconds,
swap legs, repeat three times.
Quads - Stand and using a chair or wall for support, grab one leg at
the ankle, and slowly pull your heel up towards your bottom, whilst
slowly applying a stretch on the quadricep muscles (large muscles at
the front of the upper leg). Aim to keep your knees together and back
straight throughout the stretch. Push your hips forward to increase
the stretch.
Hips - Feet should be shoulder width apart and your hands on your
hips. Keeping your head still, rotate hips as far as they will
comfortably go, clockwise. Repeat 10 times. Repeat exercise anti-
clockwise.
Torso - Feet shoulder width apart with hands on head. Keep your feet
pointing forward but twist your body as far as it will comfortably go,
hold for 1 sec, face forward and then repeat twisting in the opposite
direction. Repeat three times.
Shoulders - Hold left arm with right arm at elbow. Bring left arm
across the body and hold for 10 seconds. Repeat with other arm.
N.B. You should only stretch warmed up muscles. Don't stretch too far,
remember, you should only feel a slight pull, never any pain. Always
stretch slowly. People with bad backs or any old injuries should be
very careful when stretching and exercising.
Long distance trekking - 14 week training programme
10 - 14 weeks before Challenge 2 x 30 mins walk, 1 x 2 hour walk.
Full stretch after each walk.
9 & 10 weeks before Challenge
Saturday or Sunday 4 hour walk and stretch
Monday Rest
Tuesday 1 hour walk, stretch and any personal exercise
(e.g. if you play football, go to the gym etc)
Wednesday Rest
Thursday 1 hour walk, stretch and any personal exercise
Friday Rest
8 weeks before Challenge
Saturday AND Sunday 4 hour walk and stretch
Monday Rest
Tuesday 1 hour walk, stretch and any personal exercise
Wednesday Rest
Thursday 1 hour walk, stretch and any personal exercise
Friday Rest
6 & 7 weeks before Challenge
Saturday or Sunday 6 hour walk and stretch
Monday Rest
Tuesday 1 hour walk, stretch and any personal exercise
Wednesday Rest
Thursday 1 hour walk, stretch and any personal exercise
Friday Rest
5 weeks before Challenge
Saturday AND Sunday 6 hour walk and stretch
Monday Rest
Tuesday 1 hour walk, stretch and any personal exercise +
