[vc_row][vc_column][ultimate_heading main_heading=”Getting Into Shape For Kilimanjaro Climb” heading_tag=”h1″][/ultimate_heading][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Getting Into Shape For Kilimanjaro Climb
Getting Into Shape For Kilimanjaro Climb, Mt. Kilimanjaro is popular climb because Kilimanjaro requires no expertise. In fact, it’s a hike. You can walk up to the top of Kilimanjaro.
That sounds easy but it is not that easy!
Training for Kilimanjaro and avoiding altitude sickness on Kilimanjaro is the key for a successful Mount Kilimanjaro summit
Kilimanjaro needs you to practice long distance trekking and hiking experience! It also helps if you have camping experience, because you will be camping during climb Kilimanjaro.
About 50% of the people who climb mt Kilimanjaro summit. There our client success rates is 80% to 90% because we prefer more days from 7 days
With the right preparation you have 90% success chance on Kilimanjaro.
Important points to remember before Kilimanjaro
Medical Check-up
Before going on a fitness program, it advised, first to visit a medical doctor. Feel free to share this program with your family doctor, Your doctor will be delighted to know that you will exercise regularly.
Progressive Resistance
The gym section of our training program consists of regular and progressive resistance exercises either free weights or free weight machines that are readily available in gym.
The idea of progressive resistance is that your exercise regime can be arranged to your age, physical condition and strength, steadily progressing to higher resistance level with time.
Safety Factor
Progressive resistance movements could be set to individual strength and fitness levels, therefore our fitness program is very safe. It is however important that all of the exercises be performed correctly and that basic safety procedures are taken into consideration at all times.
It is always a good idea to invest in reading on physical fitness and to ask your local fitness instructor about performing each exercise perfectly.
Sets and Repetitions
This workout involve repetitions and sets. A rep is a single count of an exercise like moving downwards for one squad movement. A set is a series of reps an average is 8 to 12 reps.
Warm Up
It is very recommended that one always warms up the muscles before starting exercising routine. The way is doing a variety of stretching movements to warm up, strengthen and progressively challenge the tendons, ligaments, joints and muscles. Stretching is very important and it is the best way to prepare for an injury-free workout.
Gym routine – 8 weeks guideline |
||||||
| Exercise | Monday | Wednesday | Friday | |||
| Sets | Reps | Sets | Reps | Sets | Reps | |
| Warm up and stretch | 5 mins | 5 mins | 5 mins | |||
Leg develop aerobics |
||||||
| Cycling | 10 mins | 10 mins | 15 mins | |||
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 develop aerobics |
||||||
| Stairmaster / climbing | 10 mins low resistance | 10 mins high resistance | 10 mins low resistance | |||
| Cool down and stretch | 5 mins | 5 mins | 5 mins | |||
| Total time | 1 hour 15 mins | 1 hour 15 mins | 1 hour 15 mins | |||
Other gym guidelines
- The above is a guideline and can be included to your time schedule and current fitness level, but it will give you good idea which muscles you should work on.
- Unfit people should use light weights during the first 2 weeks of this program.
- To stimulate enough muscle growth and development, the weights should be increased progressively at least every 2 weeks.
- For good muscle development every muscle or muscle group should be given a resting and recuperation period of at least 48 hrs after every exercising session if weights where utilized.
- It is essential to execute the various exercises in the same order as listed above.
- The above program can be done for home gymnasiums – we will advise you on request.
- If time allows it always a good idea to include some upper body development exercises in your program, in order to gain a more balanced and overall body development.
Hiking program
It is important to go for frequent walks at some uphill and down hills sections. Take your day pack and carry at least 3 litres of water or 3 kilograms. This will emulate the conditions you will face doing a one day local hiking trial in your area is an excellent way of preparation and enjoyable.
We have a good hiking program of least 4 weeks to ensure an enough level of fitness.
If your weather conditions are not good for outdoor activities you can do part of it on a treadmill and simulate the flat, uphill (inclined) and downhill (declined) section.
Stop your hiking program at least 4 days before you’re the start of your Kilimanjaro summit attempt to ensure sufficient rest before your climb.
Climbing Program-8 Weeks |
|||
Week 1 |
|||
| Tuesday | Thursday | Sunday | |
| Warm up and stretch | 8 mins | 8 mins | 8 mins |
Hike |
|||
| Flat terrain at 4,5km per hour | 10 mins | 10 mins | 10 mins |
Walk – lower leg development |
|||
| On heels, toes lifted | 3 mins | 3 mins | 3 mins |
| On toes, heels lifted | 4 mins | 4 mins | 4 mins |
Climb |
|||
| Flat terrain at 4,5km per hour | 40 mins | 40 mins | 40 mins |
| Cool down and stretch | 5 mins | 5 mins | 5 mins |
| Total time | 1 hour 10 mins | 1 hour 10 mins | 1 hour 10 mins |
Week 2 to 3 |
|||
| Tuesday | Thursday | Sunday | |
| Warm up and stretch | 8 mins | 8 mins | 8 mins |
Hike |
|||
| Flat terrain at 4,5km per hour | 10 mins | 10 mins | 10 mins |
Walk – lower leg development |
|||
| On heels, toes lifted | 3 mins | 3 mins | 3 mins |
| On toes, heels lifted | 4 mins | 4 mins | 4 mins |
Hike |
|||
| 40 mins | 40 mins | 30 mins | |
| Uphill at 2-3 km per hour | N/A | N/A | 20 mins |
| Downhill at 5-6 km per hour | N/A | N/A | 10 mins |
| Cool down and stretch | 5 mins | 5 mins | 5 mins |
| Total time | 1 hour 10 mins | 1 hour 10 mins | 1 hour 30 mins |
Week 4 to 8 |
|||
| Tuesday | Thursday | Sunday | |
| Warm up and stretch | 8 mins | 8 mins | 8 mins |
Hike |
|||
| Flat terrain at 4,5km per hour | 10 mins | 10 mins | 10 mins |
Climb – lower leg development |
|||
| On heels, toes lifted | 3 mins | 3 mins | 3 mins |
| On toes, heels lifted | 4 mins | 4 mins | 4 mins |
Hike |
|||
| Flat terrain at 4,5km per hour | 40 mins | 30 mins | 50 mins |
| Uphill at 2-3 km per hour | N/A | 20 mins | 40 mins |
| Downhill at 5-6 km per hour | N/A | 10 mins | 20 min |
| Cool down and stretch | 5 mins | 5 mins | 5 mins |
| Total time | 1 hour 10 mins | 1 hour 30 mins | 2 hours 20 mins |
The training program will prepare you physically for mount Kilimanjaro to the point that you are capable of hiking 100 kilometers in one week. If you are fit enough for this program, rest assured on your Kilimanjaro climb.
The guideline for the gym training and walking routine, will prepare you for Kilimanjaro physically.
In most cases of failed summit attempt is altitude sickness.
Is not about luck, age, or experience, it’s entirely up to you to be willing to research and invest your time and money in good operator.
Visit Our Facebook Page for more information[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”5222″][/vc_column][/vc_row]