By William Sanga
Climbing Mount Kilimanjaro, the highest mountain in Africa is a physically demanding and challenging undertaking that requires a good level of physical fitness and mental preparation. If you are planning to climb Kilimanjaro, it is important to train in advance to increase your chances of success and reduce the risk of injury.
Also, your physical fitness is important while Climbing Mount Kilimanjaro and makes it easy to climb. You will need to start preparation before 2 weeks of Climbing Kilimanjaro. You can get into a normal in the park for 5-6 miles or hike a short hill or climb a short mountain.
It’s not only physical stamina but mental stamina is also important while Climbing Mount Kilimanjaro. It will be a real help on your summit attempt. The type of fitness is more important compared to others. Jogging would also be beneficial for fitness level.
How To Perfectly Prepare For Mount Kilimanjaro Climbing:
It would be better if you start Fitness Training for Kilimanjaro yourself 2 before weeks of departure to Kilimanjaro and get adjusted to the terrain levels. However, it is recommended that you will start the training to climb Kilimanjaro 2 months before, most importantly, if you are a beginner and you should start within shorter time intervals, at a slower pace with no weight in your day pack. It should gradually increase all the above as your fitness level improves. You can join Kilimanjaro Training Program by consulting with your physicist.Kilimanjaro Training Routine
Preparing for a Mount Kilimanjaro climb requires a well-structured training routine, starting 12 weeks before the climb and intensifying as the departure date approaches. Experts have designed a comprehensive schedule to ensure climbers build the necessary endurance, strength, and resilience. Our detailed guide breaks down the essential workouts and activities for each week, focusing on cardiovascular fitness, strength training, and hiking practice. As the climb date nears, the routine becomes more rigorous, emphasizing acclimatization and altitude simulation. By following this expert-recommended plan, climbers will be well-prepared for the challenges of Kilimanjaro. Explore this post for the full breakdown and start your journey to the summit today.12 Weeks Before your Climb
- Day 1: Hike/Stairmaster for at least one hour
- Day 2: Light leg workout with weights, or cycling, jogging
- Day 3: Hike/Stairmaster for at least one hour
- Day 4: Rest
- Day 5: Open day to do any exercise you like
- Day 6: Hike/Stairmaster for at least one hour
- Day 7: Rest
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Notes: For your hikes and Stairmaster sessions, you can begin with carrying a little weight in your daypack.
Build your foundation of endurance and strength. Keep workouts challenging and fun.
8 Weeks Before Climb
- Day 1: Hike/Stairmaster for at least one hour
- Day 2:Moderate leg workout with weights
- Day 3: Hike/Stairmaster for at least one hour
- Day 4: Rest
- Day 5: Open day to do any exercise you like
- Day 6:Hike for at least three hours with a weighted pack
- Day 7: Rest
- Notes: Increase the weight of your pack to about 20 lbs. Weekly, do one long hike that takes a full day of 6-8 hours of hiking. Also, plan at least one overnight backpack trip where you can test out your sleeping gear.
4 Weeks Before Climb
- Day 1: Hike/Stairmaster for at least one hour
- Day 2:Hard leg workout with weights
- Day 3: Hike/Stairmaster for at least one hour
- Day 4:Light leg workout with weights, or cycling, or jogging
- Day 5: Open day to do any exercise you like
- Day 6:Hike for at least four hours with a weighted pack
- Day 7: Rest
2 Weeks Before Climb
- Day 1: Hike/Stairmaster for at least one hour
- Day 2:Light leg workout with weights, or cycling, or jogging
- Day 3: Hike/Stairmaster for at least one hour
- Day 4: Rest
- Day 5: Open day to do any exercise you like
- Day 6:Hike/StairMaster for at least one hour
- Day 7: Rest
Strength Training:
While you are in your Aerobic training to climb Kilimanjaro, it is also necessary for you to build the immune system of your body. You will need to do some Strength Training for Kilimanjaro for better fitness and increase stamina. The main strength exercise is particularly for the legs, core and upper body. The strength exercise includes: Lifting weights, using resistance bands, doing push-ups, pull-ups, crunches, leg squats and pushing up against walls.
Aerobic Training:
Cardio is among the best pieces of training to do. It normally uses more oxygen to meet the energy demands of exercise via aerobic metabolism. The Aerobic exercises which are a bit of moderate intensity are; long-distance hogging, swimming, slow walking and running. These exercises differ from other high-intensity exercises which are weight lifting and sprinting. Include the Aerobic exercises in your Training for Kilimanjaro.
Practice For Hiking:
This is one of the best Training for Kilimanjaro, you just get on your boots and start climbing a short hill. You can opt between walking in parks or within local for about 3-4 hours. Choose your nearest hill and give work to your feet for a few hours or a full day. Walking “up & down” on the staircase is the best exercise for the Altitude Training for Kilimanjaro.
The small hiking practice allows you to understand the stress your joints will be put under and how well you can deal with this. It also allows you to be comfortable in your boots.
Weight Training:
Weight training increases lean muscle mass and prevents loss. It also increases bone density and reduces the risk of osteoporosis. Weight training boosts metabolism to help with weight loss or weight maintenance. Helps to increase muscle strength to make everyday activities easier. It lowers the risk of injury as it allows the muscles to support the joints. This is the best Training for Kilimanjaro, especially for backpackers.
Building your core muscle and upper shoulder muscle is also important as you will be carrying a lightweight pack for up to 6-7 hours a day.
Mental Stamina:
Climbing Mount Kilimanjaro For Beginners and even experienced needs mental stamina or strong determination that helps to achieve the goal by overcoming the hurdles.
The number of people who climb Kilimanjaro on a successful summit is equally proportional to the mental stamina of the climbers. Mental stamina is important because Mount Kilimanjaro is not a small hill, it is the highest peak in Africa. Kilimanjaro Altitude Sickness may be severe and dangerous if you are not prepared, there are times when you will feel to give up and get back down. If you have the determination to climb, then you can climb to the summit.
Food Supplement:
The high-altitude level will require its own type of food intake. It plays a key role while Climbing Mount Kilimanjaro. The main Kilimanjaro Foods with nutritious ingredients are:
- Consume adequate calories: Your body needs extra energy to fuel your adventure. If you have signs of losing weight on a trip, then it is suggested to eat more calories. It will also help your immune system.
- Consume carbohydrate-rich food: Your body needs carbohydrates at higher altitudes. Your hormones increase the use of carbohydrates for fuel. It is also the body’s preferred energy source. The main source of carbohydrates is Bread, Pasta, Fruit, Potatoes, Milk, Rice, Quinoa and Tortillas.
- Consume adequate protein: Eating about 20 to 30 grams of protein after exercise is enough for overall protein throughout the day is probably sufficient.
- Load up iron before your trek: Iron is an important factor while you are on a trek, if you are attempting high altitude with low iron, you may be left feeling fatigued.
In conclusion,Training For Kilimanjaro is highly recommended for a successful summit. Proper training will provide the endurance & aspect for a great Kilimanjaro Success Rate.
We hope, you can get a brief idea about how to be fit enough to Climbing Mount Kilimanjaro. You can join the Kilimanjaro training program given by us or by other professional trekkers.
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