Mount Kilimanjaro is the highest freestanding mountain of Africa with an elevation of 5895 m. Every year more than 30,000 trekkers and visitors attempt for a successful summit at the Uhuru peak in their Mount Kilimanjaro Trekking Tours.
You don’t need to be a professional mountaineer, a marathon runner or have access to the fountain of youth to Climb Mount Kilimanjaro – all you need is a positive attitude and an excellent training program.
The training programs for Kilimanjaro Trekking Fitness not only increases your physical stamina but also boost your confidence and also enhance your mental perseverance.
As it is a hiking tours, you need to know the type of fitness requires for a successful summit. There are some exercises that you need to enhance your fitness only to prevent altitude sickness, breathlessness, Foot pain, Knee pain and dehydration.
Why it’s Important to Train for Your Kilimanjaro Climb
In order to prepare yourself for the physical rigors of your trek to the roof of Africa, Embark has developed a simple, four-month physical training calendar designed to help you improve your overall levels of fitness by focusing on four main areas:
- Improving your overall aerobic ability
- Strengthening your core
- Improving your balance and flexibility
- Building strength in your lower as well as upper body
The types of exercises required for Kilimanjaro Trekking Fitness are:
- Aerobic Training (to increase the usefulness of oxygen to meet the energy demands)
- Strength Training (to enhance the strength of knee, legs and shoulders. Example: squats, step aerobics, and lunges)
- Stretching (for joints and muscles)
- Walking “up and down” hills (for adapting to the hiking activities)
As one of the best Kilimanjaro Trekking Guide, Kilele Climb Tours gives you the perfect guidelines before taking part in the Kilimanjaro trekking fitness program.
Before joining to the fitness program for Climbing Mt. Kilimanjaro, you need the advice of a medical doctor. Share the details of fitness program with your doctor and check up your health. It will help you to find the required exercise in Kilimanjaro Trekking Fitness Programme.
Progressive Resistance Strength Training
It helps you to choose the gym section of the fitness program as per your level of resistivity. Generally, a gymnasium means exercising through free weights and free weight machines to progress of your resistance as well as muscles. In this level, you need to plan the gym exercises toenhance your resistance as per the age, physical condition and strength, to meet the demand of upper level resistance.
Our fitness programme offers progressive resistance exercises through weight lifting, free weight machines given by our experienced professional gymnastic trainer.
Safety Factors In Fitness Training
For progressive resistance movements, safety becomes an important factor where the progressive resistance can be modified as per the individual level of strength and fitness. It is very important to check the exercise performed correctly or not and should follow the basic safety procedures.
It is recommended to read the guides on physical fitness and consult our fitness instructor in any doubt about the exercise.
Sets and Repetitions Of Exercise
Do not forget to practice repetitions and sets. One repetition means to do a single exercise once whereas, the sets means the regular repetitions of exercises.
Examples for reps and sets exercises are Squats, Jump squats, Hip Roll exercise, Step up & down exercise OR walking “up and down” hills, and Squat Curl Overhead Press exercise.
These kinds of exercises are very important as these activities make you adapted for the hiking. On hills, you have to hike or walk through many ups and downs.
To develop the strong muscles for hiking, you need to practice itregularly on local hills. You may practice walking or hiking “up and down” on the stair case in your home. As the day increases, the time duration of your walking “up and down” should increase.
Warm Up and Stretch
To strengthen, warm up and improve the flexibility of tendons, ligaments, joints, and muscles, you need to do stretching movements. There are varieties of stretching exercises to warm up; you need to learn from your instructor.
Stretching should be done for warm up before doing any kind of exercises. This is a very important exercise that matters most for successful Climbing Mount Kilimanjaro.
Essential Kilimanjaro Training Tips
- Try your best but don’t push yourself.
- Relax yourself for 48 hours after resistance training.
- Increase your weights for steady muscle development, if required.
- Stay hydrated during your work out.
- Make your training program enjoyable with your friend and have fun.
- You should complete the fitness program successfully at least four days before you begin your journey to the summit.
- Use Stair for the practice for hiking “up & down”.
- Document your progress in a logbook or a vision board.
With these tips and some good preparation, you can Climb Kilimanjaro, regardless of your age or starting physical condition. Happy training!
If you read the guidelines and practice the exercises as per your age, strength, and fitness, then you can easily make your trekking successful. The training program not only boosts your fitness, but also boosts your mental and physical preparedness.
As one of the best Kilimanjaro Trekking Guides, Kilele Climb Tours providing the excellent training programmes through our experienced professional trainer.
Our trekking guides, porters and other staffs are well-mannered, learned, highly-skilled, and well-experienced to tackle any kind of situation to make your trekking successful. To know more visit us @ kileleclimb.com