Kilimanjaro training fitness and preparations is the physical exercise taken so that you could be able and fit to trek Kilimanjaro Mountain. Being good physically is something important in many aspects normally strong, trained legs make it easier to ascent and descent for sustained periods of time.
Overall aerobic fitness permits the body to function efficiently with less oxygen. A fit body is additionally probable to withstand the pressure of continuously days hiking and camping the mountain.
Always develop a positive mental attitude when fatigue and doubts arise. The previous exercise is important as you will be hiking between 5-10 miles a day for the number of your climbing days as you will take up to 9 days for a long route.
Don’t forget that your stamina is very important in high altitude trekking and also your physical strength.
Kilimanjaro Training Preparation & Fitness – Tips.
The Kilimanjaro trails is a normal hiking, therefore you have to exercise yourself respectively to Kilimanjaro training programs. Start exercise to build your shape and easy for your legs to work in ascending and descending with your day pack to build you physically and mentally. Mental preparation will also be important to your chance of successful to summit the mountain peak.
Gradually pushing the limits of your physical exercise will assist you to develop your ability to bear the strains. Self-determination and positive attitude is also important for the success as thousands of people have achieved this feat before you and that you can also do it too. You have to be prepared for challenges and specific the hardest levels during the climb, however your guide will be there to give you hope and inspire you.
The Aerobic exercises will assist you to use oxygen sufficiently to meet the energy demands of exercise through aerobics metabolism. The kind of training that use aerobic breakdown are normally light to moderate intensity activities like long distance jogging, swimming, cycling and walking. These training will build the cardiovascular system which is important when trekking Kilimanjaro. The strong cardiovascular system will help you to process limited oxygen in a more adequate way.
Though there is another way through. The more fit you will be the harder and the faster you can push yourself and the faster you think you can ascend the Kilimanjaro. Your body also demands time to acclimatize to high altitude and the strongest cardiovascular system can assist but they can fail if you could not push yourself too hard.
For relatively fit personnel who have already started the cardiovascular trainings we recommend you to maintain your regime until one month before your trekking. During this time we advise you to increase the time of exercise but not intensity of exercise.
Once more time the best way to train yourself as a Kilimanjaro hiker is to prepare for trekking to the high altitude. Though this seems to be difficult for most people. Note that the higher the altitude the longer the hikes.
You can choose to hike 1000 feet to the top of the local hill as part of the exercise. This will allow you to get used to your backpack and boots, running and biking are also very good and at least take your outdoors so that you can take a test to your hiking equipment. In addition to aerobic exercise, you can also be doing light strength training particularly for your legs and upper body. For your legs we recommend the following exercises:
- Front and Reverse Leg-curls (thigh muscle and hamstrings)
- Step aerobics
Also you can build your ability of your core muscles and upper shoulder muscles as you will be carrying a lightweight pack for up to 6-7 hours a day. We recommend the following exercise:
- Kettle-bell rows / swings
- Shoulder presses
- Back and shoulder flies
You are not advised to go for short and hard parties of training but long and sustained ones. A sufficient training regime is to maintain 80% of your max heart rate for an hour. This can be done 3-4 days per week. You have also to note that climbing in high altitude mountains needs acclimatization, self-determination and physically fit.
Climbing Kilimanjaro in reality is a long hike. The best way to prepare for a long trek is to do some of the training like two or three distance hiking. Doing this may give you advantages.
- You get to experience what a 5 hour hike on difficult terrain feels like,
- You get to wear in your boots. There is nothing worse than arriving in Kilimanjaro with unworn-in boots. This can extremely standoff your summit attempt as you will get sores feet primary on in your hike.
Regularly the thing that’s gets climbers to the top of Kilimanjaro is their self-determination or mental stamina. There will be times of night summit that you will want to give up and descending. So it is important to dig up for your mental ability.
Gratefully there are activities to train your mental strength. Most of them require some system of pushing your body absolutely. This is normally done in order to archive your goals.
We recommend the long distance running, specifically marathon but half marathon can do the same thing if you are not comfortable running long distance. Normally this kind of activity needs one to get attention on their mental reserves to get to an end.
You can ask people who run marathon what their state of mind will be while on the last mile to finish the race. If you can get into that state of mind once before you trek Mount Kilimanjaro then you will be perfect prepared for the final push up the slopes of Kibo.
In conclusion – Training to climb Kilimanjaro
We do believe most of the people regardless of age or physical condition have the ability to climb Kilimanjaro. What you need is to ensure your cardiovascular system is at good condition and also the good mental strength to trek to the end. So we advise you to do the following:
- Do aerobic trainings of the body to function with less oxygen as on summit day there is less oxygen.
- trek on mountain and hills or on gym trail machine to practice hiking
- Rise climbing distance and time of hiking to increasing your steadiness as on mountain you will have long trekking days.
- Wear your boot and day park on hiking as you hiking with daily on mountain.
- Eat more fruit and vegetable. Reduce red meat, smoke and alcoholic.
- Make your body shape and physical trails.
- Rest and sleep