Training

Who Can Climb?

Climbing Mount Kilimanjaro is a challenging and rewarding experience which is surprisingly accessible to all who have positive attitudes, determination, and adaptability to weather conditions. However, it is important to note that the climb is physically demanding and requires a good level of fitness. Climbers should be in good health and free from any medical conditions that may be exacerbated by high altitude. Before embarking on a Kilimanjaro climb, if there are any medical concerns, you should first seek the advice of a physician. With proper preparation and guidance, anyone can climb Mount Kilimanjaro and experience the breathtaking views from the summit.  

Getting Motivated 

Even if climbing Kilimanjaro seems out of reach, considering some days we don’t have enough energy for the simplest of tasks, booking a Kilimanjaro climb will give you the gift of purpose, a personal mission which leaves you no choice but to prepare. Once your climb is scheduled, the tangible reality of your challenge will generate enthusiasm and motivate your actions, such as exercising, spending time outside, and making daily progress towards the goals. 

Practice Hikes

To prepare for your Kilimanjaro climb, we recommended you take frequent walks that include both uphill and downhill sections.  You may simulate conditions by carrying your daypack weighted with three liters of water or a three kilogram dumbbell. Not only are local trails a great way to prepare, but also you are likely to see improvement in your general health and sleep patterns. If weather conditions do not permit outdoor activities, a treadmill can be used to simulate mountain intervals. These practice hikes along with our suggested two month training program ensure adequate mountain fitness. We recommend ending your practice hikes at least 4 days before the climb. 

Two Month Training Routine 

Warm Up 

Prior to beginning any exercise routine, it is crucial to properly warm up and activate the muscles. This is typically achieved through a series of dynamic stretching movements, which serve to enhance flexibility, strengthen tendons and ligaments, and gradually challenge joints and muscles. Dynamic stretching, individuals can significantly reduce the risk of injury during training. 

Week 1-2: 

Cardiovascular exercise: Begin with moderate-intensity cardio exercises such as brisk walking, jogging, cycling or swimming for at least 30 minutes a day, 3-4 times a week. 

Strength training: Focus on building strength in your legs, core, and upper body. You can do exercises such as squats, lunges, pushups, and planks. Start with two sets of 10-12 repetitions and gradually increase the intensity and number of sets. 

Week 3-4: 

Cardiovascular exercise: Increase the intensity and duration of your cardio workouts. Aim for 45-60 minutes of moderate to high-intensity exercise, four times a week. 

Strength training: Add more weight or resistance to your exercises and increase the number of sets. Focus on building endurance and stability. 

Week 5-6: 

Cardiovascular exercise: Introduce high-intensity interval training (HIIT) to your routine. This involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. This will help improve your endurance and prepare for the high-altitude climb. 

Strength training: Continue building strength and endurance with heavier weights or resistance. 

Week 7-8: 

Cardiovascular exercise: Increase the duration and intensity of your HIIT workouts. Aim for 60-90 minutes of cardio exercise, three to four times a week.

Strength training: Focus on maintaining your strength and endurance, but reduce the intensity and frequency of your workouts to avoid injury and allow your body to recover. 

Tips

🥾Break in your hiking boots🥾    🧤Get familiar with your gear🧤    🍎Eat a balanced diet🍎

🤢Eliminate processed foods🤢      💧Stay well hydrated💧       🍷Limit your alcohol intake🍷

🚭Try not to smoke🚭        📱Reduce sitting and screen time📱      😴Get adequate sleep😴 

🫶🏼Nurture your social relationships🫶🏼          🙂Take care of your mental health🙂