Mount Kilimanjaro is the highest peak of Africa and tallest free-standing Mountain in the world offering scenic routes to attempt to the summit. It is the only summit which can be climbed with minimum technical skills but need a proper training. Hence, we are have made a detailed research to answer, “How to train for Kilimanjaro climb” as this is the important process while planning for Kilimanjaro.
You will need to progressively increase your body’s ability to do that just little bit more to adapt to the constantly changing climatic conditions in the ecological zones while Climbing Mount Kilimanjaro.
How to Train For Kilimanjaro Climb
Training for Kilimanjaro needs more dedication than climbing Mount Kilimanjaro. It is always recommended that you should warm up before any exercise and do lot of stretching movements to warm up, strengthen the ligaments, joints and muscles. You can join Kilimanjaro Training Program for better results of success.
The main factors which you should follow for training are:
This Training for Kilimanjaro will help you in strengthening the cardiovascular system and make sure your heart and lungs gets good blood circulation via aerobic metabolism. By doing this you will be able to sustain with limited oxygen in the higher altitude with most efficient way. You can go on a short jog, swimming, slow walking and running.
The Strength Training For Kilimanjaro includes strength exercise particularly for legs, core, and upper body. The strength exercise includes: Lifting weights, using resistance bands, doing push-ups, pull-ups, crunches, leg squats and push up against walls.
You will also need to concentrate on Altitude Training For Kilimanjaro as it is the first thing to be tackled in the mountain as you go 3000 meters above sea level. Getting adjusted to the altitude level and constantly changing climatic conditions is important.
Stretching is also important to get flexibility and keeps the muscle strength, and healthy. It is a Fitness Training For Kilimanjaro which should be followed until you reach back home after the successful summit, so that helps the body to maintain fitness level.
Why it’s Important to Train for Your Kilimanjaro Climb
Mount Kilimanjaro has recorded the highest altitude level and also has five different ecological zones to cross. Hence, it becomes important to get yourself trained before departure.
The Training For Kilimanjaro will help you with these main factors:
- Improves your overall aerobic ability
- Strengthens your core muscles
- Improves your balance and flexibility
- Builds strength in your lower as well as upper body
- Increases lean muscle mass and prevents from loss.
- Increases bone density and reduce risk of osteoporosis
- Increases metabolism to help with weight loss or weight maintenance
- Increases muscle strength to make everyday activities easier
- Lowers risk of injury as it allows the muscles to support the joints.
Preparation for Kilimanjaro Training
You are Climbing Mount Kilimanjaro and to be frank, the preparation never ends. It could be of excitement or precaution. Here are few things which you should not forget.
Before starting your training for Kilimanjaro program, it is always wise to seek the advice of a doctor, especially while Climbing Mount Kilimanjaro for Beginners. You should share this program with your family doctor and consider their advice and input.
Let your doctor advice what type of exercises you are undertaking and if you need any changes in them.
The medical check-ups before going to Kilimanjaro include; Yellow fever vaccination which is mandatory if your visit from a country which is affected by Yellow fever. The other check-up include; Malaria, Diphtheria, Tetanus, Measles, Mumps, Rubella, Polio and Hepatitis.
Preparing For High Altitude
It’s not only physical and mental fitness which needs to be maintained for Kilimanjaro but also being on a right high altitude diet is also important while preparing to Climbing Mount Kilimanjaro. You will need to intake adequate calories, carbohydrate rich food, protein and load up your body with iron.
The Right Age to Begin Training to Climb Kilimanjaro
There is no age restriction to climb Kilimanjaro, it’s just you need to be physically and mentally fit to tackle the altitude conditions. The youngest person to attempt Kilimanjaro is 7 year old.
Gear and Equipment
The gear and equipment’s are the main things which should be considered while climbing the Mountain. We have made a detailed research and listed the Kilimanjaro Gear List which is essential for you:
Your Backpack and what to put in:
You will always need to consider the size of your backpack as you will need to carry all the essentials and the backpack should be at least 25 to 30 litres. Make sure it has padded shoulder straps and load lifter straps. It should also have fully padded waits belt.
The main things which you need to carry is Navigation items, Extra food and water, Extra clothing, Rain gear, First aid kit, Skin care and other essential Kilimanjaro Gear List.
Hydration And Nutrition
It is always recommended to drink adequate water while climbing Kilimanjaro to overcome dehydration. However, it is advised to consume more water as it may dilute. So, 2-3 litres water per day is recommended for a perfect and successful summit to Mount Kilimanjaro. You can also carry some nutritious snacks which boosts your energy.
Boots And Clothing
You will need to select the perfect boot which will give you more comfortable while Climbing Mount Kilimanjaro. The clothing should be layered and give you more warmth on the way to the summit.
Kilimanjaro Training Tips
Last but not the least; we have few Kilimanjaro tips which will help you while Training For Kilimanjaro.
- If you are new to lifting weights use lighter ones for the first two weeks
- We recommend that you try your best but don’t strain yourself.
- For effective muscle development rest for 48 hours after resistance training.
- Increase your weights every two weeks for steady muscle development.
- Stay hydrated during your work out.
- Training with a friend makes the program easier
- Remember to have fun
- Your program should end at least four days before you begin your journey to the summit.
- The Stairmaster is a great way to train.
- Document your progress in a logbook or a vision board.
- Stay dedicated and remember to have fun.
Kilimanjaro is the only mountain which allows summiting the peak with minimum technical skill and a proper training. However, the main thing you should know before planning is, “how to train for Kilimanjaro climb” and the above factors will help you with the details of the same and you can have a successful summit.
We at Jerry Tanzania Tours prioritized your summit success as we are one of the leading operators with more success rate. Our team strives to give you an experience of a lifetime. Plan your next climb with us!