Physical preparation for Climbing Mt. Kilimanjaro
It is very important that your body
is properly prepared for the physical challenge of the Kilimanjaro. The better
prepared you are, the better you plan to conquer the highest point of Africa.
Good preparation will make a significant contribution to your own confidence
and your mental strength.
How will you get fit?
The type of condition is more important than the degree of fitness. Kilimanjaro is a stroll, so the best preparation you can have is to walk, preferably under simulated conditions. Although to some extent it helps to go running/jogging, your muscles are still not preparing for seven days of quiet but heavy walking. I suggest that you will regularly walk long distances. Ignore the elevator and take the stairs.
How will you get fit?
The type of condition is more important than the degree of fitness. Kilimanjaro is a stroll, so the best preparation you can have is to walk, preferably under simulated conditions. Although to some extent it helps to go running/jogging, your muscles are still not preparing for seven days of quiet but heavy walking. I suggest that you will regularly walk long distances. Ignore the elevator and take the stairs.
Go walk, for example, in addition to
regular fitness to let your muscles develop more. And try to opt for regular
walks with altitude, so you can practice walking up and down at different
incline levels.
Take a daypack and certainly carry 3 litres of water with you. This way you also simulate the fact that you are climbing the mountain.
If the weather does not allow you to takewalks, you can also simulate the walk on the incline level of a gym's treadmill.
If you can walk 80 kilometres (50 miles) in one week, you have done the Machame Route. Train your body for extra resistance for your muscles, because on the mountain the inclination varries.
In a period of eight weeks, using the gym and the many hikes, you can become fit enough for the Kilimanjaro. Stop all sports activities in the week before the actual climb so your body can come to a resting point and will be completely prepared for the real work.
Take a daypack and certainly carry 3 litres of water with you. This way you also simulate the fact that you are climbing the mountain.
If the weather does not allow you to takewalks, you can also simulate the walk on the incline level of a gym's treadmill.
If you can walk 80 kilometres (50 miles) in one week, you have done the Machame Route. Train your body for extra resistance for your muscles, because on the mountain the inclination varries.
In a period of eight weeks, using the gym and the many hikes, you can become fit enough for the Kilimanjaro. Stop all sports activities in the week before the actual climb so your body can come to a resting point and will be completely prepared for the real work.
Medical check-up
Before starting a physical training program, it's always wise to get the approval of a doctor (especially if you are over 45 years old). Chances are that you will make him happy with your plans.
Build up more resistance.
A physical training program of eight weeks consists of regular exercises that help you build more resistance, both with free weights or with the equipment at the local gym. Such exercises can be tailored to your age, current fitness and strength. Ask your instructors at the gym how you should work on your resistance before climbing the Kilimanjaro.
Everybody is able to reach the
summit of the Kilimanjaro. Remember,
many have done so before you. Think about this when you prepare yourself for
the expedition. Always think positively and you WILL enjoy the climb!
Talk about your upcoming adventure with others, so you actually make a mental commitment to get to the top. Do it for a special person. Carry a photo with you that you can look at a night during the climb.
Talk about your upcoming adventure with others, so you actually make a mental commitment to get to the top. Do it for a special person. Carry a photo with you that you can look at a night during the climb.
Don't forget that you will be on a
mountain for 7 days and 6 nights.
Take enough clothing and especially warm socks. Because of potential rainfall,
as well as numerous streams on the route, it is very desirable to have dry
clothes in your daypack. Wrap them in plastic, so they certainly will remain
dry.
Proper clothing includes thermal underwear (don't wear cotton directly to the skin because it absorbs your sweat and therefore can reduce your body temperature), gloves (preferably mittens), a cap and rainwear. Wear clothing where the outer mantle is windproof, but it can still breath. Avoid tight clothing. A balaclava (ski mask) is a must, because it will shield your face against the cold, wind, sun and snow. Other clothing such as shorts, jerseys and T-shirts are highly recommended, especially while walking on the lower slopes as daily temperatures are still high.
It might sound a bit strange, but walking with walking poles is by many people known as a very pleasant experience during the climb. Indeed, it's power walking. With two poles you can better set off when climbing and lean on them downhill.These walking poles are for rent at the hotel.
Proper clothing includes thermal underwear (don't wear cotton directly to the skin because it absorbs your sweat and therefore can reduce your body temperature), gloves (preferably mittens), a cap and rainwear. Wear clothing where the outer mantle is windproof, but it can still breath. Avoid tight clothing. A balaclava (ski mask) is a must, because it will shield your face against the cold, wind, sun and snow. Other clothing such as shorts, jerseys and T-shirts are highly recommended, especially while walking on the lower slopes as daily temperatures are still high.
It might sound a bit strange, but walking with walking poles is by many people known as a very pleasant experience during the climb. Indeed, it's power walking. With two poles you can better set off when climbing and lean on them downhill.These walking poles are for rent at the hotel.
Client check list Gears
Ø
RAIN
COATS
Ø
WATER
BOTTLES
Ø
RAIN
TROUSERS
Ø
WARM
JACKETS (down or synthetic equivalent)
Ø
SUN
GLASSES
Ø
BALACLAVAS
Ø
WALKING
POLES
Ø
RUCKSACKS/
DUFFEL BAG
Ø
DAY
PACKS/LIGHT-WEIGHT BACKPACKS
Ø
PATAGONIAS
Ø
UNDERTROUSERS
Ø
SOCKS
Ø
GAITERS
Ø
PONCHOS
Ø
SLEEPING
MATRESSES
Ø
GLOVES
Ø
SLEEPING
BAGS
Ø
WARM
TROUSER
Ø
THERMAL
TOP
Ø
TOUCH(
HEAD LAMP)
Ø
MOUNTAIN
HIKING BOOTS
Ø
WATERPROOF
BAG COVER
Ø
CAMEL
BAK HYDRATORS
Ø
SLEEPING
BAG LINERS
Ø
SUN
HATS
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