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UK Mountaineer Logs Most Everest Climbs by a Foreigner, Nepali Makes 29th Ascent

A handout photo made available by Seven Summit Trek shows tents set up on a glacier at a base camp, 5,364 m (17,598 ft) above sea level, of Mt. Everest in Nepal, 30 April 2024 (issued 12 May 2024). (EPA/Seven Summit Trek / Handout)
A handout photo made available by Seven Summit Trek shows tents set up on a glacier at a base camp, 5,364 m (17,598 ft) above sea level, of Mt. Everest in Nepal, 30 April 2024 (issued 12 May 2024). (EPA/Seven Summit Trek / Handout)
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UK Mountaineer Logs Most Everest Climbs by a Foreigner, Nepali Makes 29th Ascent

A handout photo made available by Seven Summit Trek shows tents set up on a glacier at a base camp, 5,364 m (17,598 ft) above sea level, of Mt. Everest in Nepal, 30 April 2024 (issued 12 May 2024). (EPA/Seven Summit Trek / Handout)
A handout photo made available by Seven Summit Trek shows tents set up on a glacier at a base camp, 5,364 m (17,598 ft) above sea level, of Mt. Everest in Nepal, 30 April 2024 (issued 12 May 2024). (EPA/Seven Summit Trek / Handout)

A British climber and a Nepali guide have broken their own records for most climbs of Mount Everest, the world's highest mountain, hiking officials said on Sunday.

Rakesh Gurung, director of Nepal's Department of Tourism, said Britain's Kenton Cool, 50, and Nepali guide Kami Rita Sherpa, 54, climbed the 8,849-metre (29,032 foot) peak for the 18th and 29th time, respectively.

They were on separate expeditions guiding their clients.

"He just keeps going and going... amazing guy!" Garrett Madison of the US-based expedition organizing company Madison Mountaineering said of the Nepali climber. Madison had teamed up with Kami Rita to climb the summits of Everest, Lhotse, and K2 in 2014.

K2, located in Pakistan, is the world's second-highest mountain and Lhotse in Nepal is the fourth-tallest.

Lukas Furtenbach of the Austrian expedition operator Furtenbach Adventures called Cool's feat remarkable.

"He is a fundamental part of the Everest guiding industry. Kenton Cool is an institution," Furtenbach, who is leading an expedition from the Chinese side of Everest, told Reuters.

Both climbers used the Southeast Ridge route to the summit.

Pioneered by the first summiteers, New Zealander Sir Edmund Hillary and Sherpa Tenzing Norgay in 1953, the route remains the most popular path to the Everest summit.

Kami Rita first climbed Everest in 1994 and has done so almost every year since, except for three years when authorities closed the mountain for various reasons.

He climbed the mountain twice last year.

Mountain climbing is a major tourism activity and a source of income as well as employment for Nepal, home to eight of the world's 14 tallest peaks, including Everest.

Nepal has issued 414 permits, each costing $11,000 to climbers for the climbing season that ends this month.

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Should You Stretch before Exercise? After? Never? Here’s What to Know

Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.