> On Nov 13, 2:58 am, Pao dex.hmoob.net> wrote:
>

>> On Nov 9, 2:54 pm, noogdlej yahoo.com> wrote:

>

>>> Dr.Pao,

>

>>> Koj has tag los has dlaag na. Qha zoo zoo seb yog thaum twg tag es
>>> peb txhaj npaaj tau nrug koj moog nce roob sab nawb. Kuv xaav npaaj
>>> pib dlaav hlau tamsim nuav ntaag laiv. Es what do I need to prepare
>>> myself sub kuv thiaj yuav raws tau koj thiab koj tus ntxhaib neb
>>> nawb. Kuv tsis xav tuaj ib lom es raug mus pw caws ceeg nraim hotel
>>> nyob tos nej rov los xwb nawb. I want to go all the way to the top.
>>> Ib hnub kuv yuav khiav pestsawg mile es thiaj li npaj tau ne yod?

>

>>> Noogdlej

>

>>> ps.....kuv yuav coj suabnoog nrog kuv tuaj thiab nawb. Nws yuav nrog
>>> kuv khiavdim os. Tagkig xwb wb twb yuav pib khiav npaj lawm nawb.
>>> Tsi tas li wb tseem yuav mus cab, moobsib, nojnkawb, phwvnyawm, me tub
>>> tseemyeej thiab nkaujmoob xauspaum, zhen tus me virgin,------tsi kam
>>> coj vajmoob (ntshai ntshai tsam mag yaim), coj kuamemiab thiab B2BH
>>> koj tus best friend.....thiab saib leejtwg xav tuaj thiab
>>> lauj........okay

>

>> 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 ...

>

>> read more »

>
> Dr. Pao
>
> Ua tsaug rau koj cov lus qhia rau Noogdlej peb cov uas xav xav nrog
> koj mus ce roob Mt. Everest. peb cov no ces yeej niaj xyoo mus tua
> nas thiab tua deer ces mam kawm koj cov technique ntxiv thiab ces nyaj
> yuav lam tuav tuav koj kotw nees ce nyiaj koj txog los kuv yuav txog
> thiab laub. Tabsi nyuag Noogdlej ntawd mas, nqaij nas los tsi nyiam
> noj, nqaij deer los tsi nyiam noj mas tsi kam mus yos havzoov kiag mas
> ntshe nws yuav tau mus xyaum walking heev tsawv mam li fit ntag laub.
> Tiam si nyaj yuav tsi txhawj pestsawg rau qhov noog yeej tuaj tis,
> txawm nce tsi taus los mam ya kiag xwb. hihihihihi
>
> Suabnoog