{"id":1489,"date":"2020-04-10T12:49:58","date_gmt":"2020-04-10T09:49:58","guid":{"rendered":"https:\/\/africansermonsafaris.com\/blog\/?p=1489"},"modified":"2020-04-25T21:24:07","modified_gmt":"2020-04-25T18:24:07","slug":"the-ultimate-kilimanjaro-training-guide","status":"publish","type":"post","link":"https:\/\/africansermonsafaris.com\/blog\/the-ultimate-kilimanjaro-training-guide\/","title":{"rendered":"The Ultimate Kilimanjaro Training Guide"},"content":{"rendered":"\n<p>Around <a href=\"https:\/\/www.outsideonline.com\/2159711\/go-list-6-iconic-peaks-climb-and-guides-thatll-help-you-get-there\">35,000 people take on<\/a>\n the ultimate Kilimanjaro every year, but only 45% make it to the top. \nAnd it\u2019s the not surprising, as Africa\u2019s tallest mountain looms at \n19,341 feet.&nbsp;<br><br>Luckily, there are many ways to prepare your climb. Not sure where to start? Don\u2019t worry, here\u2019s everything you need to know.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Improve Your Aerobic Fitness&nbsp;<\/h2>\n\n\n\n<p>When training for climbing, it\u2019s important to focus on aerobic  training, otherwise known as cardio. This includes activities like  long-distance jogging, swimming, and cycling.&nbsp;<br><br>Aerobic training  uses oxygen to meet energy demands of exercise, the same demand as <strong>climbing Mount Kilimanjaro<\/strong>. Building your cardiovascular system helps  you process limited oxygen more efficiently, essential when you\u2019re at a  high altitude.&nbsp;<br><br>If you\u2019re unfit and <strong>training for Kilimanjaro<\/strong>,  give yourself four months to work on running at least five kilometers  three times a week. You can use a treadmill but set a consistent pace  and adjust the slope into a slight incline.<br><br>For those who already do cardio, continue your exercise regime but kick it up a notch a month before your climb.&nbsp; &nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Work On Your Endurance<\/h2>\n\n\n\n<p>As you climb Mount Kilimanjaro, you\u2019ll hear \u201cPole, Pole\u201d which means:  \u201cSlowly, Slowly\u201c, in Swahili. When training for Kilimanjaro, you must  also work on your endurance.<br><br><strong>Climbing Kilimanjaro<\/strong> takes multiple  days, from five to eight, so it\u2019s important your body can handle  sustained activity over a stretch of time. If you\u2019re a runner, swap long  runs for long walks and do these consecutively.<br><br>If you\u2019ve never  hiked before, start with shorter distances, at a slower pace, and  without your backpack. Gradually, as your fitness improves, increase all  of them to help build your endurance. On <strong>Mount Kilimanjaro<\/strong>, you\u2019ll walk  slowly for long periods, carrying around 20 pounds in your backpack. <br><br>Note that many climbers hire porters who not only handle their bags but also share their expertise and guide you on the climb. <br><br>Aim  to train three times a week, for at least one hour at the minimum. You  can also carry your backpack and use a StairMaster for two hours to reap  similar benefits. It&#8217;s important to do the most intense workouts a  month before you leave, and give your body two weeks to recover so it  has time to recover for Kilimanjaro.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Do Strength Training&nbsp;<\/h2>\n\n\n\n<p>Not sure&nbsp;how to train for mountain climbing?<br><br>Make sure you \nwork on your strength by carrying weight in your training. This is true \nfor those carrying a backpack as they ascend the mountain.&nbsp;<br><br>You must focus on your legs, core, and upper body. Try the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lunges<\/li><li>Squats<\/li><li>Leg curls&nbsp;<\/li><li>Sit-ups<\/li><li>Shoulder presses<\/li><\/ul>\n\n\n\n<p>Alongside this, practice hiking up and down hills as it\u2019s the best simulation for <strong>climbing Mount Kilimanjaro<\/strong>.<br><br>To  build your strength, do two long-distance hikes that are longer than  five hours. This means you\u2019ll understand what a long-distance hike is  like, how difficult the terrain is, and how it feels to go up and down  as it impacts people\u2019s knees and joints differently.<br><br>Gradually increasing the length of your hikes will boost your stamina and prepare your feet for walking long distances.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Break-In Your Equipment<\/h2>\n\n\n\n<p>The last thing you need climbing Mount Kilamanjaro is stinging blisters on the first day of the hike.<br><br>Break-in\n your hiking boots by hiking 40 kilometers so there\u2019s no risk of \nchafing. If anything causes discomfort, adjust so you can start your \nKilimanjaro hike comfortably.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Train at Altitude&nbsp;<\/h2>\n\n\n\n<p>Humans can go <a href=\"https:\/\/familydoctor.org\/condition\/high-altitude-illness\/\">up to 8,000 feet<\/a> with zero effect but on <strong>Kilimanjaro<\/strong>, most of the climb is at a high altitude.<\/p>\n\n\n\n<p>You should prepare your body for altitude sickness by exercising at \nhigh altitude as much as possible. Aim to do a long-distance hike at \nhigh altitude over the weekend and camp overnight so you get used to \nsleeping at an altitude too.<br><br>High altitude training systems, \nwhich you can use at home, simulate high altitudes which lets your body \nadapt. This means you\u2019ll have a higher success rate for your climb as \nyou\u2019ll know what to expect.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get a Medical Check-Up&nbsp;<\/h2>\n\n\n\n<p>You must have a medical check before embarking on the climb.<br><br>Discuss\n the situation with your doctor to see if high altitude trekking is \nadvisable for your age, fitness level, and current health. You should \nalso ask if any existing medical conditions will affect the climb or if \nyour medication can affect altitude acclimatization.&nbsp;<br><br>There isn\u2019t\n a maximum age for climbing Mount Kilimanjaro but, because the climb is \nstrenuous, there are health risks to those in high-risk categories.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mentally Prepare Yourself&nbsp;<\/h2>\n\n\n\n<p>Your mental attitude can either make or break your climb. As you push\n the limits of your physical training, it\u2019s crucial that you pair it \nwith a positive attitude.&nbsp;<br><br>As you <a href=\"https:\/\/africansermonsafaris.com\/blog\/tanzania-safaris\/\">climb Mount Kilimanjaro<\/a>,\n remind yourself of the thousands of people who have reached the summit \nbefore you, and you can do it too. But, there are inevitable times where\n there are difficult stages, and you may want to give up.<br><br>Instead,\n you must continue thinking positively about the path ahead. A great way\n to do this is participating in marathons, or half marathons, as you \nhave to draw on your mental reserves to pass through the finish line. \nBeing able to do this means you\u2019ll be far more prepared for Mount \nKilimanjaro.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">That&#8217;s How You Train For the Ultimate Kilimanjaro<\/h2>\n\n\n\n<p>You can take on the great Kilimanjaro with the right physical \ntraining, and the right mindset. Give yourself six months to train, \nfocusing heavily on cardio, so your body builds strength and endurance. \nGood luck!<\/p>\n\n\n\n<p>If you&#8217;re hoping to do an African safari, we&#8217;d love to chat. <a href=\"https:\/\/africansermonsafaris.com\/blog\/about-us\/\">Contact us here<\/a> for more details.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Around 35,000 people take on the ultimate Kilimanjaro every year, but only 45% make it to the top. And it\u2019s the not surprising, as Africa\u2019s tallest mountain looms at 19,341 feet.&nbsp; Luckily, there are many ways to prepare your climb. Not sure where to start? Don\u2019t worry, here\u2019s everything you need to know. Improve Your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1489","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/posts\/1489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/comments?post=1489"}],"version-history":[{"count":2,"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/posts\/1489\/revisions"}],"predecessor-version":[{"id":1503,"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/posts\/1489\/revisions\/1503"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/media\/1490"}],"wp:attachment":[{"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/media?parent=1489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/categories?post=1489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/africansermonsafaris.com\/blog\/wp-json\/wp\/v2\/tags?post=1489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}