Standing at a massive 5,895 meters above sea level, the Kilimanjaro is the tallest mountain in Africa. The mountain is located in northern Tanzania and is a popular mountaineering destination. Getting to the peak of the mountain takes five to eight days. When training for Kilimanjaro, the routines should be the same as those undertaken for any high altitude challenge. In this article, we will look at how you should handle your preparation.
Simply put, your physical exercise routines should be geared towards helping you cope with the challenges of high altitude such as progressively reducing oxygen levels as you go higher up the mountain. High altitude training at home will help you pre-acclimatize and increase your chances of conquering the mountain. If you can, get a training partner who has undertaken a similar activity before.
You should start preparing at least two months in advance. If you have not hiked in the past, conditioning your body should be done at a slower pace. Start by walking or running at a slow speed and for shorter distances and increase progressively over several weeks. Start with small weights and increase them progressively as well. If you can carry 20 pounds of weight and climb 30 stairs per minute comfortably, you are ready for the challenge.
It is important that you remain in close contact with your doctor even as you continue with your training. The doctor will help establish whether your body can withstand the physical exercise as well as the climb itself. He will also screen for any medical conditions that may be aggravated by the hike. Such may include spine disorders, metabolic disorders (such as diabetes), cardiovascular conditions (such as heart disease and hypotension) and respiratory diseases.
One of the markers of fitness is heart rate. The recommended heart rate for someone who plans to conquer a mountain of the magnitude of Kilimanjaro should be less than 100 beats per minute. A higher rate than this possess significant health risks. If you have such a rate, you may go ahead with your plans but only after a thorough check up by your doctor. Persons at extremes of ages (below 18 and above 60) have the greatest risk.
A number of vaccinations and preventive medications are needed when traveling to this part of the world. Immunizations for hepatitis A and B are among the most important. Hepatitis A is transmitted through close physical contact and though intake or contaminated food and water. Hepatitis B, on the other hand, is transmitted through body fluids such as blood and semen. Since you will be traveling to a tropical region you also need to be protected against malaria and yellow fever.
There are a number of requirements that you need to fulfill to gain entry into Tanzania. These include having a valid passport together with a visa, a residential permit or pass that are presented to immigration officials at the ports of entry. Visitors coming from most commonwealth countries have the visa requirement waived. Ensure that you establish whether this applies in your case in advance.
You need to assemble your own gear. In general, you will need technical clothing such as a hooded waterproof jacket, long sleeved shirt, hiking pants, fleece pants, hiking boots, socks, sports bra (for women) and gloves. Some of the equipment includes a sleeping bag, a trekking pole a head lamp and a duffel bag. You may also accessories such as sunglasses, a water bottle, a towel and a water bladder.
Simply put, your physical exercise routines should be geared towards helping you cope with the challenges of high altitude such as progressively reducing oxygen levels as you go higher up the mountain. High altitude training at home will help you pre-acclimatize and increase your chances of conquering the mountain. If you can, get a training partner who has undertaken a similar activity before.
You should start preparing at least two months in advance. If you have not hiked in the past, conditioning your body should be done at a slower pace. Start by walking or running at a slow speed and for shorter distances and increase progressively over several weeks. Start with small weights and increase them progressively as well. If you can carry 20 pounds of weight and climb 30 stairs per minute comfortably, you are ready for the challenge.
It is important that you remain in close contact with your doctor even as you continue with your training. The doctor will help establish whether your body can withstand the physical exercise as well as the climb itself. He will also screen for any medical conditions that may be aggravated by the hike. Such may include spine disorders, metabolic disorders (such as diabetes), cardiovascular conditions (such as heart disease and hypotension) and respiratory diseases.
One of the markers of fitness is heart rate. The recommended heart rate for someone who plans to conquer a mountain of the magnitude of Kilimanjaro should be less than 100 beats per minute. A higher rate than this possess significant health risks. If you have such a rate, you may go ahead with your plans but only after a thorough check up by your doctor. Persons at extremes of ages (below 18 and above 60) have the greatest risk.
A number of vaccinations and preventive medications are needed when traveling to this part of the world. Immunizations for hepatitis A and B are among the most important. Hepatitis A is transmitted through close physical contact and though intake or contaminated food and water. Hepatitis B, on the other hand, is transmitted through body fluids such as blood and semen. Since you will be traveling to a tropical region you also need to be protected against malaria and yellow fever.
There are a number of requirements that you need to fulfill to gain entry into Tanzania. These include having a valid passport together with a visa, a residential permit or pass that are presented to immigration officials at the ports of entry. Visitors coming from most commonwealth countries have the visa requirement waived. Ensure that you establish whether this applies in your case in advance.
You need to assemble your own gear. In general, you will need technical clothing such as a hooded waterproof jacket, long sleeved shirt, hiking pants, fleece pants, hiking boots, socks, sports bra (for women) and gloves. Some of the equipment includes a sleeping bag, a trekking pole a head lamp and a duffel bag. You may also accessories such as sunglasses, a water bottle, a towel and a water bladder.
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