Get Ready for Kilimanjaro: Effective Training Techniques
Introduction
Mount Kilimanjaro, often referred to as the Rooftop of Africa, is a majestic peak standing at an impressive altitude of 5,895 meters. While it may seem like a daunting challenge, rest assured that many trekkers, including beginners, have successfully conquered this adventure. If you're planning to embark on a Mount Kilimanjaro trek, proper physical and mental preparation is crucial. In this blog post, we'll provide you with valuable training tips to help you prepare for the journey ahead.
Physical Training for Mount Kilimanjaro
To prepare yourself physically for the demanding ascent of Mount Kilimanjaro, incorporate the following training methods.
Hiking and Stair Master Training:
To simulate the challenging terrain you'll encounter on the trek, there are a couple of methods that you can try. If you reside in a hilly, mountainous regions do not shy away from going on regular hikes or treks to prepare yourself for the Kilimanjaro climb. Day hikes are particularly beneficial and offer excellent training opportunities.
If you live in a plain region, but have access to a gym, make use of the stair master machine. This exercise simulates climbing and helps build strength and endurance in your lower body.
If that is not possible either, make sure you go on walks to build strength and endurance. Try to take even longer walks during the weekends.
Stretching and Warm-Up:
Stretching and warm-up exercises are crucial for preparing your body for the physical demands of a Mount Kilimanjaro climb. They help prevent injuries, improve flexibility, and enhance performance. Incorporate the following stretches into your routine:
Dynamic Stretches: Leg swings, arm circles, walking lunges, high knees. Lower Body Stretches: Standing quad stretches, calf stretches, hamstring stretches, hip flexor stretches. Upper Body Stretches: Shoulder rolls, triceps stretches, chest stretches, wrist circles. Core Activation: Planks, bird dogs, Russian twists.
Prioritise these stretching exercises to ensure a safe and successful Kilimanjaro adventure. Remember to listen to your body and stretch within your comfort zone.
Gradual Progression:
If you do find the opportunity to go on hikes in your region but are rarely new to it start with shorter time intervals, a slower pace, and no weight in your day pack. Gradually increase the duration, pace, and introduce weight as your fitness level improves. Remember that on Mount Kilimanjaro, you'll walk slowly for prolonged periods and carry minimal weight in your day pack, usually around 5 kilograms.
Mount Kilimanjaro is not steep, however, we still maintain a slow pace in order to make sure that our body gets time to get accustomed to the changing atmosphere
In a similar fashion, if you're not accustomed to regular workouts, start with easier exercises and longer intervals. Begin with brisk walking, swimming, or cycling, gradually increasing the duration and intensity as your fitness level improves. This approach allows your body to adapt and build endurance over time. Remember, the key is to start at a comfortable level and progressively challenge yourself to ensure steady improvement throughout your training journey.
Consistency and Frequency:
Try to train at least three times a week for a minimum of one hour per session.
If possible, aim for day hikes lasting four to six hours, incorporating moderate elevation changes of around 1,000 feet (305 meters) while carrying a 5-kilogram pack.
If a gym is your primary training option, walk on a StairMaster for 1-2 hours at a pace of 30 steps per minute, also carrying a 5-kilogram load.
Meeting these benchmarks will indicate that you're physically ready for the real challenge.
Taper Off and Rest:
During the final two weeks leading up to your climb, gradually reduce the intensity of your training. In the last few days, prioritise rest and recovery, allowing your body time to rejuvenate. This tapering-off period is essential to ensure that you're in optimal condition when it is time for the actual climb.
Supplement with Aerobic Exercises:
For those who will be able to go on hikes or use StairMaster for workouts, do consider supplementing your training with aerobic exercises like running or cycling. These activities will help increase your overall cardiovascular fitness, benefiting you during the strenuous ascent.
Other Considerations
Footwear and Gear:
During your Kilimanjaro training, wear the boots you intend to climb with to ensure they are adequately broken-in. Many get excited for the trip and buy new gear, clothes, and shoes. However, new shoes are not the best option as they can lead to blisters. Please use the hiking boots that you already own, or, if you do need to buy a pair of new boots, please get them much before the actual climb so that you can practice in them and wear them out enough to ensure comfort during the Kilimanjaro climb.
Similarly, use the same daypack you plan to carry during the trek, allowing your body to adjust to its weight and points of contact to reduce chafing and soreness.
Lifestyle Changes:
Remember that physical training is just one part of getting in shape for the climb. Use this opportunity to adopt a healthy lifestyle, incorporating nutritious food choices. Increase your intake of fruits and vegetables while reducing your consumption of red meat. Minimize or eliminate alcohol and tobacco use, and prioritize getting eight hours of quality sleep each night. A relaxed and well-rested body will contribute to your overall success.
Conclusion
Preparing for a Mount Kilimanjaro climb requires a combination of physical and mental readiness. By incorporating hiking, StairMaster workouts, gradual progression, consistency, and rest, you'll enhance your physical fitness for the challenge ahead. Remember to supplement your training with aerobic exercises and make necessary adjustments to your footwear and gear. Additionally, embrace a healthy lifestyle, as it will further support your journey to the summit. With proper preparation, you'll increase your chances of a successful and memorable Mount Kilimanjaro experience.
Please note that our experienced climbing team will be by your side, providing guidance and protection throughout the journey. They undergo regular training to ensure your safety and success. To learn more about what goes on during their training, please click here.
Embrace the adventure, knowing that you have a skilled team dedicated to making your Kilimanjaro experience unforgettable.
Image Credits (Bu sequence)
- Image by Chris 73 via Wikimedia Commons
- Image by Chris 73 via Wikimedia Commons
- Image by Tanner Strachan via Behance
- Image by Tanner Strachan via Behance
- Image via Wallpaper Flare
- Image by Chris 73 via Wikimedia Commons