Divisions II-IV: Training for Everest Challenge Activities

A. Introduction

Online Video 1 | Online Video 2 Les Gramantik and Byron Smith demonstrate Training for Everest exercises.

The physical programs in this challenge simulate the training of Byron Smith, Everest 2000 Expedition Leader. Les Gramantik, Byron's personal trainer emphasizes an overall approach to conditioning the body, with a focus on developing strong posture for a stronger body with longer endurance.

It is up to the students, in cooperation with their teacher, to determine to what level they will advance in the Training for Everest program.

Teachers should use the exercises and activities at their own discretion.

The level of difficulty is based not on concepts, but on the goals the individual student sets for himself/herself.

Encourage students to set realistic, but challenging goals. They will design their own workout from the suggested groups and levels of exercises (section E).

The most important objective of Training for Everest is to motivate students to make physical activity a regular part of their lives.

Not everyone will become an athlete, but we can all make good lifestyle choices for a longer, healthier life.

Climbing Mount Everest takes great commitment to physical training, but it also means giving your body time to rest. Byron's exercise schedule is adjusted according to the strengths and weaknesses he identifies as he works out. Over the past year Byron's routine has included the types of exercises given in this program, balanced with hiking, mountain climbing, running and scheduled rest periods.

Les says that Byron sometimes finds it more difficult to commit to the rest periods than to his exercise regime!

MORE: Byron's training schedule or Background information on Energy and the Human Body

As the Everest 2000 team gets closer to the summit of Mount Everest, there will be other activities for you to participate in while continuing your training. You will explore how training affects a person's ability to participate in extreme physical activity at high altitudes. You will conduct experiments, explore information on the Everest 2000 website, and communicate with the Everest 2000 Team.

B. Resources - What can I do on-line?

1. Online video: Meet Byron Smith as he invites you to take the Stairway to Everest Challenge and participate in the Training for Everest. Byron will encourage you to choose a healthy, balanced lifestyle that includes regular, moderate exercise. Also meet Byron's physical trainer, and get motivated as you set out on your virtual trip to Mount Everest! Instructional videos will cover posture and technique for each of the exercises suggested in Training for Everest. Byron and Les will demonstrate exercises and give valuable safety information for training.
Stairway to Everest Challenge | Training Tips Video 1 | Video 2
Video and Audio Archive

2. Review Byron's training schedule.

3. Read more in the Energy and the Human Body Background Information pages.

4. E-mail questions to Byron and Les, regarding your or Byron's training program, via the education coordinator at info@everest2000.ca. E-mails about the Training Challenge should be sent with the subject heading:"Training for Everest Question" and must be received between February 1 and March 14, in order to be reviewed by the team.

You can still participate in the Training for Everest after March 14, but your questions must be sent by March 14 to be reviewed.

C. Activity Instructions: (written as to students)

• You will design your own training program, and through simple techniques of testing heart rate, you will set and commit to goals for your training.
• You will decide on which exercises you can do (according to difficulty level), and in what volume (how many repetitions you will complete) by monitoring your ability and progress.
• You will decide how often to exercise each week (minimum 3 days - maximum 5 days).
• As you monitor your progress, you will either continue your plan for the next week, or develop a new training plan.
• You will use your record sheet (see section F), to record your goal, heart rate measurements and weekly exercise plan and achievements.

Get started by following steps 1-4 and by filling out the preliminary testing section of your Training Chart outlined in Section F.

DAY 1 - What is your physical training goal?
Byron Smith and his team set a goal to summit Mount Everest.

• What would you like to do that you could do better if you were more physically fit?
• What do you do now that you could improve upon?

Suggestions:

• If you are taking part in the Stairway to Everest Challenge, you might want to climb more stairs than you can now. You might want to finish your stairs in the quickest time compared to others with the same goal.
• If you play hockey, you might like to be able to skate faster (especially if are a forward) or hit a stronger slapshot.
• If you like running, you might want to run faster than your sister or someone on another track and field team.

1. Decide on a goal
2. Fill in 'Goal' on your record sheet.

DAY 2 - Do you know how to test your heart rate? Heart Rate is the number of times your heart beats per minute. A heartbeat is a steady rhythm of pulses as your blood flows through your body.

There are certain places where it is easier to find and measure your heart rate. The wrist (at the radial artery) is the easiest place to measure your own heart rate, but it is also commonly measured on the neck (at the carotid artery), or at the chest if you have a stethoscope to listen to the heart directly.

Find your pulse with your fingers:

• First you have to find one of the tendons on your wrist. The one you are looking for is the most prominent one. With your palm facing you, flex your wrist towards yourself. The tendon should pop up. Note: it's called the flexor carpi radialis.
• Now using both your index and middle finger on your other hand, place them on the side of the tendon closest to your thumb. Press gently.
• When you have found your pulse, count the number of times it beats in 6 seconds.
• Multiply that number by 10 to calculate your heart rate.
• See Training Q&A in the Energy and the Human Body Background Information for information on the normal heart rate ranges of a variety of animals.

• Place the stethoscope to the left of the center of your chest, or that of your partner.
• Clean the ear pieces before putting them in your ears. Use rubbing alcohol.
• When you have found the pulse ('lub-LUB' sound), count the number of times it beats in 6 seconds.
• Multiply that number by 10 to calculate your heart rate.

DAY 3 - How do I use my heart rate to design my training plan?

Now that you know how to measure your heart rate, you will have to do some calculating. Before you start training, you will need to practice. Follow the steps below:

1. Measure your Resting Heart Rate (your heart rate first thing in the morning or after relaxation). Record your resting heart rate in your chart as marked. It should be close to the one you recorded yesterday.
2. Measure your Heart Rate just before you exercise in Step 3. Record this Pre-Activity Heart Rate information in your chart as marked.
3. Participate in 5 minutes of physical activity such as a physical game, running around the gym, some jumping jacks etc. Exercise until you can feel your heart beating quickly, and you are warm and a little tired.
4. Measure your heart rate immediately. Record your Active Heart Rate in the chart.
5. Sit quietly for 3 minutes and measure your heart rate again. This will be your Post-Activity Heart Rate. Record it in your chart.
6. Subtract your Post-Activity Heart Rate from your Active Heart Rate. Record the number in your chart.

• If your Active Heart Rate is more than 20 beats higher than your Post-Activity Heart Rate, then the activity you just completed was a little too intense. When you start your training program, this would mean that you should choose fewer repetitions of the same exercises or choose exercises at a lower level for the following week's program.
• If the two numbers are very close (10 beats or less), then you would probably be ready to increase the number of repetitions for the same activities or choose activities rated at higher levels for the following week's program.

DAY 4 - Choose your exercises.

There are four groups of exercises to choose from (See the exercise descriptions in the background information for Energy and the Human Body). In each group, there are five levels of difficulty; with level five being the most difficult exercise to perform. Ensure that you are completing each exercise properly by referring to the Training Tips video on-line.
Stairway to Everest Challenge | Training Tips Video 1 | Video 2
Video and Audio Archive

Training plans are not determined by a formula. You have to make some good guesses about your ability and if you a really aren't sure, follow the method in Day 2 to calculate your heart rate. If the plan you choose in the first week is either too challenging or too easy for you, you can make the appropriate adjustments for the next week. You should conduct your heart rate measurements each day you exercise.

1. Read the exercise descriptions and watch the video clip on Training Tips. Practice each exercise at least once.

2. Choose your Week 1 exercises by following Les Gramantik's Training Plan Guidelines below. Record your chosen exercises in the chart. Each day that you work out, record the number of repetitions you completed for each. Don't forget to measure your heart rate!

3. Identify the major muscle groups targeted in each of the exercises in the training program. These are described in the Energy and the Human Body Background Information regarding Training for Everest.

D. Les Gramantik's Training Plan Guidelines

Byron Smith's personal trainer has provided the following guidelines. Please use these guidelines when choosing your exercises. You may need to seek help from your teacher regarding the rules.

a) You must exercise for at least 5 - 10 minutes per session. You may exercise longer, but that time should gradually increase as you reset your goals based on your progress.

b) You should work out for a minimum of three days a week, and a maximum of five. You should allow days for your body to rest and recover. If you find the plan you have chosen for the first week not challenging enough, exercise five days that week. If it is too difficult, just exercise for three days that week. Then change your levels and volume of repetitions the following week.

c) You will choose a total of four exercises. Choose your exercises by group (there are four groups in all) and level (there are five levels). For example, the Level 1 exercise in Group B is called B1; the Level 5 exercise in Group A is called A5.

d) You MUST have one exercise from each of groups C and D. Read the Training Q&A in the Energy and the Human Body Background Information for an explanation of why. You may choose up to two exercises from any category, but you must still include one from C and one from D.

e) You can only have exercises ranging in level by two levels. For example, if you have chosen A1, you can choose C2 or C3, but not C4.

f) You should make a six-week commitment to the Training for Everest program. It will take that long to see noticeable differences and to feel better. There will be two three-week cycles for a total of six weeks. This cycle is similar to that of an athlete in training. The human biorhythm is 21 - 28 days, which makes this an optimum training cycle. See the Training Q&A for more information about training cycles.

g) You will stay with the same exercise program for at least one week before changing your design. Test your heart rate before and after your exercise to help set short-term goals for the upcoming week in order to work towards your long-term goal.

h) Each activity has a "minimum volume" (number of repetitions) that you must complete at one level before moving on to the next. Please follow this guideline. Completion means that you are performing each repetition according to the proper technique. For example, in the half-squat, the optimum angle for your knees, without lifting your heels off the floor, is 90 degrees. If you complete 5 squats, but not at 90-degrees, then you have not yet met the requirements for moving to the next level.

i) Changes to your exercise program have to be made by paying attention to your body, and being willing to challenge yourself without over training. Other decisions that will make a difference include proper sleep, hydration and nutrition.

E. Practice and Choose your Exercises

Please print and use the exercise descriptions and simple diagrams to refer to as you plan and follow your training plan. Before you begin your training, please view the Training for Everest Tips. Then try each one of the exercises, using the diagrams and descriptions, to get a sense of the difficulty level and proper positions for each exercise. This will be important as you plan your program and set your goals.
Exercise Descriptions | Training Tips Video 1 | Video 2

F. Create a record chart

Create a chart to record your heart rate measurements and outline your exercise plan.

At the top, make a box to record your "Resting Heart Rate."

Then create a table to layout your exercise plan and record observations on your performance. The table will have six headings across the top and six divisions (Week 1 to Week 6) down the left side.

The first heading across the top, "Program Plan, Group and Level x repetitions," will be divided into four columns underneath -- one for each of your chosen exercises.

The next column, "Active Heart Rate," is where you'll record your heart rate, immediately after exercising.

Under the third heading, "Post-Activity Heart Rate," record your heart rate 3 minutes after completing your exercises.

Under the fourth heading, "Active Heart Rate minus Post Activity Heart Rate," make the calculation to determine the spread between the two rates.

Use the fifth heading, "Too hard? (Y/N)," to make a decision on how you're doing, based on the previous calculation. (See "What do the calculations mean?" under DAY THREE, above)

The last heading, "Ready to increase level or reps? (Y/N)," follows directly from the last two questions.

Depending on your response, adjust your planned exercises under "Program Plan" for the next week, or leave them the same.

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