HOW TO TRAIN FOR KILIMANJARO CLIMB
Mount Kilimanjaro is the highest mountain in Africa and hiking to the peak is a challenge that should not be under estimated. With all the information you could possibly gather, added to being physically prepared, one’s chances of reaching the summit is substantially increased. Stamina and mental determination to a great extent, will determine whether or not you will be successful in you quest to conquer the Roof of Africa. Being physically prepared for the trek will also greatly contribute to the level of your perseverance, confidence and personal enjoyment!
How fit do you have to be to Climb Kilimanjaro?
The type of fitness is more important than the degree of
fitness. Climbing Mt. Kilimanjaro is a hike, therefore the best preparation one
can do is to hike, preferably under simulated conditions. Although jogging
could be beneficial to your fitness level, it does not fully prepare your
muscles for a strenuous 6-day hike.
For the best results, plan for 8 weeks of training before your Kilimanjaro Trek. This will allow you to build your endurance and strength. In addition to regular gym workouts, make sure you also go for walks in order to stimulate relevant muscle development.
Try to do a one- or two-day hiking trials in your area. This will not only be an excellent way for physical preparation, but also an enjoyable means to prepare yourself mentally.
We have furthermore developed a practical (in terms of time
and costs) fitness preparation guideline to assist you in getting your body
ready for a Mt. Kilimanjaro summit attempt. This guide contains a gym and a
hiking program that should be followed simultaneously over an 8-week period.
Important points to remember – Before you start your
Kilimanjaro Trek!!
Medical Check-up
Before embarking on a fitness program, it is always wise to
first seek the advice of a medical doctor. Feel free to share this program with
your family doctor for input. Chances are, your doctor will be delighted to
know that you undertake to exercise regularly. Learn more about Kilimanjaro
Medical check up
Progressive Resistance
In essence, the gym section of our fitness program consists
of regular and progressive resistance exercises with either free weights (like
barbells and dumbbells) or free weight machines that are readily available in
gymnasiums. The idea behind progressive resistance is that your exercise regime
can be tailored to your age, physical condition and strength, steadily
progressing to higher resistance level as you develop.
Safety Factor
Progressive resistance movements could be customized to
individual strength and fitness levels; therefore, our fitness program is
potentially safe. It is however essential that all of the exercises be
performed correctly and that basic safety procedures are followed at all times.
It is furthermore always a good idea to invest in reading material on physical
fitness and to consult your local fitness instructor about performing each
exercise correctly.
Sets and Repetitions
This workout consists of repetitions (reps) and sets. A rep
is a single count of an exercise, for example moving downwards for one squad
movement. A set is knowing as a series of reps – an average set consist of 8 to
12 reps.
Warm Up
It is highly recommended that one always warms up the muscles before starting with any exercising routine. The norm is doing a variety of stretching movements to warm up, strengthen and progressively challenge the tendons, ligaments, joints and muscles. Stretching is very important, as it is the best way to prepare for an injury-free workout
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Kilimanjaro
Training Gym program– eight weeks guideline |
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Exercise |
Monday |
Wednesday |
Friday |
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|
Sets |
Reps |
Sets |
Reps |
Sets |
Reps |
|
|
Warm up
and stretch |
5
minutes |
5
minutes |
5
minutes |
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|
Leg developing
aerobics |
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|
Cycling |
10
minutes |
10
minutes |
15
minutes |
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|
Leg
combination |
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|
Squats |
3 |
12 |
4 |
12 |
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|
Leg
presses |
4 |
12 |
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|
Thighs
isolation |
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|
Leg
extensions |
3 |
10 |
3 |
10 |
4 |
10 |
|
Leg
curls |
3 |
10 |
3 |
10 |
4 |
10 |
|
Lower
legs isolation |
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|
Calf
raises |
3 |
20 |
3 |
20 |
4 |
20 |
|
Toe pulls |
3 |
20 |
3 |
20 |
4 |
20 |
|
Lower
back combination |
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|
Hyper
extensions |
3 |
12 |
4 |
12 |
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|
Good
morning exercise |
3 |
12 |
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|
Abdominal |
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|
Crunches
(upper) |
2 |
20 |
2 |
20 |
3 |
20 |
|
Leg
raises (lower) |
2 |
20 |
2 |
20 |
3 |
20 |
|
Leg
developing aerobics |
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|
StairMaster
/ climbing |
10
minutes low resistance |
10
minutes high resistance |
10
minutes low resistance |
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|
Cool
down and stretch |
5
minutes |
5
minutes |
5
minutes |
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|
Total
time |
1 hour
15 minutes |
1 hour
15 minutes |
1 hour
15 minutes |
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More gym guidelines
1. The
above represents a guideline and can be adapted to your time schedule and
current fitness level, but it will give you an good idea of which muscles
you should concentrate on
2. Unfit people should utilize light weights during the first two weeks of this program.
3. To stimulate sufficient muscle growth and development, the weights should be increased progressively at least every two weeks.
4. For effective muscle development every muscle or muscle group should be given a resting and recuperation period of at least 48 hours after every strenuous exercising session if weights where utilized.
5. It is important to execute the various exercises in the same order as listed above.
6. The above program can be adapted for home gymnasiums – we will gladly advise you on request.
7.If time permits it always a good idea to include some upper body development exercises in your program, in order to achieve a more balanced and overall body development.
Kilimanjaro Training Walking program
It is advisable to go for frequent walks which should
include some uphill and down hills sections. Take your daypack with you and
carry at least three liters of water or three kilograms with you. This will
simulate the conditions you will encounter. As mentioned before, doing a one-
or two-day local hiking trial in your area is not only an excellent way of
preparation but also most enjoyable. We have developed an adequate hiking
program of least 8 weeks to ensure an adequate level of fitness.
If your local weather conditions do not always permit outdoor activities, you
can do part of it on a treadmill and simulate the flat, uphill (inclined) and
downhill (declined) sections. Terminate your hiking program at least 4 days
before you’re the start of your summit attempt to ensure sufficient rest before
the climb.
|
Week 1 |
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|
Tuesday |
Thursday |
Sunday |
|
|
Warm up
and stretch |
8
minutes |
8
minutes |
8
minutes |
|
Walk |
|||
|
Flat
terrain at 4,5km per hour |
10
minutes |
10
minutes |
10
minutes |
|
Walk
– lower leg development |
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|
On
heels, toes lifted |
3
minutes |
3
minutes |
3 minutes |
|
On
toes, heels lifted |
4
minutes |
4
minutes |
4
minutes |
|
Walk |
|||
|
Flat
terrain at 4,5km per hour |
40
minutes |
40
minutes |
40
minutes |
|
Cool
down and stretch |
5
minutes |
5
minutes |
5
minutes |
|
Total
time |
1 hour
10 minutes |
1 hour
10 minutes |
1 hour
10 minutes |
|
Week
2 to 3 |
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|
Tuesday |
Thursday |
Sunday |
|
|
Warm up
and stretch |
8
minutes |
8
minutes |
8
minutes |
|
Walk |
|||
|
Flat
terrain at 4,5km per hour |
10
minutes |
10
minutes |
10
minutes |
|
Walk
– lower leg development |
|||
|
On
heels, toes lifted |
3
minutes |
3
minutes |
3 minutes |
|
On
toes, heels lifted |
4
minutes |
4
minutes |
4
minutes |
|
Walk |
|||
|
Flat
terrain at 4,5km per hour |
40
minutes |
40
minutes |
30
minutes |
|
Uphill
at 2-3 km per hour |
N/A |
N/A |
20
minutes |
|
Downhill
at 5-6 km per hour |
N/A |
N/A |
10
minutes |
|
Cool
down and stretch |
5 minutes |
5
minutes |
5
minutes |
|
Total
time |
1 hour
10 minutes |
1 hour
10 minutes |
1 hour
30 minutes |
|
Week
4 to 8 |
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|
Tuesday |
Thursday |
Sunday |
|
|
Warm up
and stretch |
8
minutes |
8
minutes |
8
minutes |
|
Walk |
|||
|
Flat
terrain at 4,5km per hour |
10
minutes |
10
minutes |
10 minutes |
|
Walk
– lower leg development |
|||
|
On
heels, toes lifted |
3
minutes |
3
minutes |
3
minutes |
|
On
toes, heels lifted |
4
minutes |
4
minutes |
4
minutes |
|
Walk |
|||
|
Flat
terrain at 4,5km per hour |
40
minutes |
30
minutes |
50
minutes |
|
Uphill
at 2-3 km per hour |
N/A |
20 minutes |
40
minutes |
|
Downhill
at 5-6 km per hour |
N/A |
10
minutes |
20
minutes |
|
Cool
down and stretch |
5
minutes |
5
minutes |
5
minutes |
|
Total
time |
1 hour
10 minutes |
1 hour
30 minutes |
2 hours
20 minutes |
The above training program will prepare you physically for
Kilimanjaro to the extent that you are capable of hiking 100 kilometers in one
week. If you are fit enough for this, rest assured that your body will still
give you more when you need it. If you follow the guidelines for both the gym
training as well as the walking routine, you are definitely ready for
Kilimanjaro physically. You can now concentrate on being mentally ready, but
chances are…
YOU ALREADY ARE!