Effective Training For Kilimanjaro Hike
Mount Kilimanjaro is the tallest mountain on the African continent. The mountain, located in northern Tanzania, rises to about 5,895 meters above sea level making it a popular climbing destination. It takes between 5 to 8 days to get to the peak. Training for Kilimanjaro hiking is similar to what should happen for any high altitude challenge. We will look at some of the things that you need to incorporate into your training.
Apart from the physical strain that is posed by the hike, the altituide is a major challenge for your body to cope with. The air thins progressively as you move further away from the sea level and oxygen concentration reduces. As you train, focus on pre-acclimatizing your body to survive with less oxygen. This will significantly increase the chances of success.
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.
You need to undergo a comprehensive medical check-up to establish whether or not you are fit enough. Any medical conditions that may be worsened by high altitude should be treated or managed optimally. Some of the conditions that the doctor will screen for include spine disorders, cardiovascular system problems (such as hypotension), metabolic conditions such as diabetes and respiratory problems among others.
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.
Ensure that you are properly vaccinated against the diseases that are endemic to this part of the world. Some of the most important include those against hepatitis A and B. The former is transmitted through ingestion of contaminated water and food and close physical contact. The latter is through exchange of body fluids. Ensure that you also get vaccinated against yellow fever and that you take prophylactic drugs for malaria.
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.
Apart from the physical strain that is posed by the hike, the altituide is a major challenge for your body to cope with. The air thins progressively as you move further away from the sea level and oxygen concentration reduces. As you train, focus on pre-acclimatizing your body to survive with less oxygen. This will significantly increase the chances of success.
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.
You need to undergo a comprehensive medical check-up to establish whether or not you are fit enough. Any medical conditions that may be worsened by high altitude should be treated or managed optimally. Some of the conditions that the doctor will screen for include spine disorders, cardiovascular system problems (such as hypotension), metabolic conditions such as diabetes and respiratory problems among others.
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.
Ensure that you are properly vaccinated against the diseases that are endemic to this part of the world. Some of the most important include those against hepatitis A and B. The former is transmitted through ingestion of contaminated water and food and close physical contact. The latter is through exchange of body fluids. Ensure that you also get vaccinated against yellow fever and that you take prophylactic drugs for malaria.
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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