Kilimanjaro Climbing Fitness

Kilimanjaro the highest mountain in Africa. With all the information you have, added to being physically prepared, your chances of reaching the summit is substantially increased. The tests of physical endurance and mental stamina will determine, to great extent, whether you’ll achieve success in you quest to overcome the Roof of Africa. Being physically prepared for the trek also will greatly contribute and make a world of difference to the foremost valuable advantage of your preparation– your mental confidence and strength!

How fit do you have to be to climb Mount Kilimanjaro?

The type of fitness is more important than the degree of fitness. Kilimanjaro may be a hike, therefore the best preparation you’ll do, is to hike, preferably under simulated conditions. While running helps to a point , it doesn’t fully prepare your muscles for a strenuous 6-day hike. We suggest that you spend some of your training time by simply walking. Going for walks, additionally to regular gym add order to also stimulate some muscle development, has proven to be the foremost successful preparation. Try to do a 1 or two day local hiking trial in your area, which can not only be a superb way of preparation, but also most enjoyable.
We have therefore developed a practical (in terms of your time and costs) fitness preparation guideline, which we’ll assist you greatly in preparing your body for your Kilimanjaro summit attempt. This guideline contains both a gym also as a hiking program which should be followed simultaneously over an 8 week period.

Important points to remember – Before you start!!

Medical Check-up

Before get on on a fitness package, it is constantly wise to pursue the consent of your family doctor. By all means show him this program so that he can see exactly what you are talking about. Chances are that he will be delighted that you will be exercising regularly.

Progressive Resistance

In essence this gym fitness program consists of regular performance of progressive resistance exercises with either free weights (barbells and dumbbells) or free weight machines as found in gymnasiums. The idea behind progressive resistance is that your exercises are often tailored to your age, conditioned and strength and getting to higher resistance or weights as you develop.

Safety Factor

Since advanced confrontation movements are tailored to your strong point levels the package is possibly safe. However it’s essential that each one the exercises are performed correctly which the essential safety procedures are followed. it’s always an honest idea to take a position during a book on fitness or to ask the local gymnasium instructor to point out you ways to perform each exercise correctly and safely.

Sets and Reps

Your workout is made up of repetitions (reps) and sets. A rep is the only sum of an exercise. — I.e. going down for one squad movement. If you perform a series of reps (the average is 10 to 12) and then stop for a breather, this is known as a set.

Warm Up

You should always warm up your muscles before any exercising routine. This means putting your body through a variety of stretches to warm up, strengthen and progressively challenge the tendons, ligaments, joints and muscles. Stretching is very important; it’s the best way to prepare you for an injury-free workout.

Gym program – eight weeks guideline
Exercise Monday Wednesday Friday
  Sets Reps Sets Reps Sets Reps
Stretching and warming up 5 minutes 5 minutes 5 minutes
Leg developing aerobics
Cycling 10 minutes 10 minutes 15 minutes
Leg combination
Squats 3 12 4 12
Leg presses 4 12
Thighs isolation
Leg extensions 3 10 3 10 4 10
Leg curls 3 10 3 10 4 10
Lower legs isolation
Calf raises 3 20 3 20 4 20
Toe pulls 3 20 3 20 4 20
Lower back combination
Hyper extensions 3 12 4 12
Good morning exercise 3 12
Abdominal
Crunches (upper) 2 20 2 20 3 20
Leg raises (lower) 2 20 2 20 3 20
Leg developing aerobics
Stairmaster / climbing 10 minutes low resistance 10 minutes high resistance 10 minutes low resistance
Stretching and cool down 5 minutes 5 minutes 5 minutes
Total time 1 hour 15 minutes 1 hour 15 minutes 1 hour 15 minutes

Other important gym guidelines

The above represents a suggestion and may be adapted to some time schedule and current fitness level, but it’ll offer you an good idea of which muscles you ought to concentrate on.
Unfit people should utilize light weights during the primary fortnight of this program.
To stimulate sufficient muscle growth and development, the weights should be increased progressively at least every two weeks.
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.
It is important to execute the various exercises in the same order as listed above.
The above program can be adapted for home gymnasiums – we will gladly advise you on request.
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.

Walking program

It is advisable to travel for frequent walks which should include some uphill and down hills sections. Take your daypack with you and carry at least three litres of water or three kilograms with you. This will simulate the conditions you will encounter. As mentioned before, doing a 1 or two day local hiking trial in your area isn’t only a superb way of preparation but also most enjoyable. We have developed an adequate hiking Programme of least 8 weeks to make sure an adequate level of fitness.
If your local weather don’t always permit outdoor activities, you’ll do a part of it on a treadmill and simulate the flat, uphill (inclined) and downhill (declined) sections. Terminate your hiking program a minimum of 4 days before you are the start of your summit plan to ensure sufficient rest before the climb.

Walking program – eight weeks
Week one
Tuesday Thursday Sunday
Warm up and stretch 8 minutes 8 minutes 8 minutes
Walk
Flat terrain – 4,5 kms 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 – 4,5 kms per hour 40 minutes 40 minutes 40 minutes
Stretch and cool down 5 minutes 5 minutes 5 minutes
Total time 1 hour 10 minutes 1 hour 10 minutes 1 hour 10 minutes
Week two to three
Tuesday Thursday Sunday
Warm up and stretch 8 minutes 8 minutes 8 minutes
Walk
Flat terrain – 4,5 kms 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 – 4,5 kms per hour 40 minutes 40 minutes 30 minutes
Uphill – 2 – 3 kms per hour N/A N/A 20 minutes
Downhill – 5 – 6 kms per hour N/A N/A 10 minutes
Stretch and cool down 5 minutes 5 minutes 5 minutes
Total time 1 hour 10 minutes 1 hour 10 minutes 1 hour 30 minutes
Week four to eight
Tuesday Thursday Sunday
Warm up and stretch 8 minutes 8 minutes 8 minutes
Walk
Flat terrain – 4,5 kms 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 – 4,5 kms per hour 40 minutes 30 minutes 50 minutes
Uphill – 2 – 3 kms per hour N/A 20 minutes 40 minutes
Downhill – 5 – 6 kms per hour N/A 10 minutes 20 minutes
Stretch and cool down 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 simply 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 rules for both the gym training also because the walking routine, you’re definitely ready for Kilimanjaro physically. You can now concentrate on being mentally ready, but chances are…