Kilimanjaro Fitness Program
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?
The type of fitness is more important than the degree of fitness. Climbing Mt. Climbing Mt. Kilimanjaro is a hike. Thus for preparing yourself hiking is the best activity to perform, preferably under simulated conditions. Even though jogging will be beneficial, it does not fully prepare you and your muscles for summiting the mountain on a strenuous 6-day hike. We suggest that you spend some of your training by merely hiking. 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.
Important points to remember – Before you start!!
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.
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.
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 consist 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 knows as a series of reps – an average set consist of 8 to 12 reps.
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
We will do our upmost to ensure that you are prepared for your climb. All you must do is make sure you have these few essential items.
Get fit and ready for your trek with this 3-month gym program
3 months before your trek:
Increase your fitness by doing 2 sessions of intense cardio per week.
Take 10-15 minute walks daily. The more you walk, the better!
Now is the perfect opportunity to start cutting out soft drinks, sugar and junk food.
2 months before your trek:
Kick it up to doing 3 cardio sessions a week. Yoga and swimming are highly recommended to increase mental stamina and physical improve physical conditioning.
Continue taking walks as often as possible, but make sure you have at least one session a week where you walk for over an hour.
Get into a good habit of drinking water. This will flush toxins from your body and maintains ahealthy perfusion of the body’s cells
1 month before your trek:
Keep up the fitness routine, but don’t push yourself too hard. You don’t want to sustain an injury before your trip, so remember to stretch before and after fitness sessions.
Plan 4 small hikes for this month that are at least 2-3 hours each. Remember that with good practice, each hike will be easier than the last!
By now you should focus on having a diet that is high in protein and fiber. Remember that eating 6 small meals throughout the day with healthy snacks in between is 100 times better than eating 3 big meals
Climbing to the summit of Mt Kilimanjaro
After years of trekking experience, we know all the do’s and don’ts to climbing to the top. Please follow our important guidelines, and don’t hesitate to contact us should you have any questions. Our tour guides will give you a detailed briefing before and after each day of the climb.
The above training programme will prepare you physically for Kilimanjaro to the extent that you are capable of hiking 100 kilometres 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 however you follow the guidelines for both gym training and walking routine, you’ll definitely get ready for hiking Kilimanjaro. Now, you should focus on building mental strength, Practice mental fitness for better achievement.
Now you are ready and Kilimanjaro awaits you. Be excited to stand at the highest place in Africa, Mt. Kilimanjaro Uhuru Summit.
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