Nepali Reaches Summit of Everest for Record 30th Time 

Veteran Sherpa guide Kami Rita returning after scaling Mount Everest for the 28th time arrives at the airport in Kathmandu, Nepal, May 25, 2023. (AP)
Veteran Sherpa guide Kami Rita returning after scaling Mount Everest for the 28th time arrives at the airport in Kathmandu, Nepal, May 25, 2023. (AP)
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Nepali Reaches Summit of Everest for Record 30th Time 

Veteran Sherpa guide Kami Rita returning after scaling Mount Everest for the 28th time arrives at the airport in Kathmandu, Nepal, May 25, 2023. (AP)
Veteran Sherpa guide Kami Rita returning after scaling Mount Everest for the 28th time arrives at the airport in Kathmandu, Nepal, May 25, 2023. (AP)

Nepali climber Kami Rita Sherpa broke his own record Wednesday as the person to have scaled Mount Everest the most times, achieving the milestone 30th ascent of the world's highest peak.

The 54-year-old, known as "Everest Man", reached the summit for the 29th time earlier this month, before climbing to the top again.

"Kami Rita reached the summit this morning. Now he has made a new record with 30 summits of Everest," Mingma Sherpa of Seven Summit Treks, his expedition organizer, told AFP.

A guide for more than two decades, Sherpa first stood on the 8,849-meter (29,000-foot) peak in 1994 when working for a commercial expedition.

Since then he has climbed Everest almost every year, guiding clients.

"I am glad for the record, but records are eventually broken," he told AFP after his 29th climb on May 12.

"I am more happy that my climbs help Nepal be recognized in the world."

Last year, Sherpa climbed Everest twice to reclaim his record after another guide, Pasang Dawa Sherpa, equaled his number of ascents.

Kami Rita Sherpa previously said that he has been "just working" and did not plan on setting records.

He has also conquered other 8,000-meter peaks including the world's second-highest mountain, K2 in Pakistan.

- Romanian climber dies -

His success on reaching the top came as the season's death toll climbed to five.

A Romanian climber died during a bid to scale Lhotse, the fourth-highest mountain, his expedition organizer said.

"He was found dead in his tent on Camp Three on Monday morning by his guide," said Mohan Lamsal of Makalu Adventure, naming the climber as Gabriel Viorel Tabara.

Everest and Lhotse share the same route until diverting at 7,200 meters.

"We are making efforts to bring his body down," he said.

Earlier this week, two Mongolian climbers went missing and were later found dead after summiting Everest.

Two more climbers, one French and one Nepali, have died this season on Makalu, the world's fifth-highest peak.

Nepal has issued more than 900 permits for its mountains this year, including 419 for Everest, earning more than $5 million in royalties.

Around 500 climbers and their guides have already reached the summit of Everest after a rope-fixing team reached the peak last month.

This year, China also reopened the Tibetan route to foreigners for the first time since closing it in 2020 because of the pandemic.

Nepal is home to eight of the world's 10 highest peaks and welcomes hundreds of adventurers each spring, when temperatures are warm and winds typically calm.

Last year more than 600 climbers made it to the summit of Everest, but it was also the deadliest season on the mountain, with 18 fatalities.



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.