Kilimanjaro is the highest mountain in Africa, with its volcanic peaks rising to 5895 meters higher than sea level. Although it is of immense size, it is relatively easy to climb, certainly when compared to some of the world's other giant mountains. This does not mean that you do not need to be in good shape though, and there are several activities which should be included in anyone's training for Kilimanjaro.
Firstly, cardiovascular fitness will be key; your heart and lungs need to be in top shape to be able to cope with the demands of climbing a mountain. The best way to train to improve this aspect of your fitness is to run. Begin with short distances and build up to long runs of an hour or more when you feel able to do so. Incorporate hills into your runs wherever possible.
While long runs are great for fitness, they can often place pressure on limbs and joints and create a risk of injury, especially in athletes over the age of 30 or so. If you are vulnerable to injury, then you can replace the running with cycling or work on the cardio machines at your local gym. Incorporate long endurance sessions into your schedule at least a couple of times a week to ensure that you have the endurance and capacity to cope with the demands the mountain will place on you.
You will also need to be capable of intense bursts of activity while climbing steep sections, so you will also need a measure of anaerobic fitness. This can be improved by doing interval training. Interval work is basically short intense bursts of activity punctuated by periods of low level activity. It raises your heart rate to high levels and then drops it quickly, allowing your body to burn more fat and improve its ability to cope with intense activity.
Intervals can be programmed into most cardio machines that you will find at your local gym. Long stretches of running or cycling, combined with interval sessions, will establish great levels of basic fitness. You will still need to improve your body's specific conditioning when it comes to the actual work of walking long distances up steep climbs.
This means that you must incorporate long hikes into your training in order to allow your leg muscles and feet to become accustomed to the demands that will be placed upon them. Walking in mountainous country is advisable. It may also be a good idea to learn and practice some basic navigation skills, just in case you become lost at any stage.
Learning and refining some wilderness survival techniques are also very useful, in case of accident or mishap. First aid is something that any mountaineer should know, especially when it comes to treating the type of injuries which may result from strain or falling. These skills could save your life in an emergency situation.
If your preparations and training for Kilimanjaro include these elements then you should arrive at the foot of the mountain in great shape, ready for your challenge. If you are fit then you will enjoy and remember the trip much better. It becomes the pleasure it should be, rather than a struggle of physical challenge.
Firstly, cardiovascular fitness will be key; your heart and lungs need to be in top shape to be able to cope with the demands of climbing a mountain. The best way to train to improve this aspect of your fitness is to run. Begin with short distances and build up to long runs of an hour or more when you feel able to do so. Incorporate hills into your runs wherever possible.
While long runs are great for fitness, they can often place pressure on limbs and joints and create a risk of injury, especially in athletes over the age of 30 or so. If you are vulnerable to injury, then you can replace the running with cycling or work on the cardio machines at your local gym. Incorporate long endurance sessions into your schedule at least a couple of times a week to ensure that you have the endurance and capacity to cope with the demands the mountain will place on you.
You will also need to be capable of intense bursts of activity while climbing steep sections, so you will also need a measure of anaerobic fitness. This can be improved by doing interval training. Interval work is basically short intense bursts of activity punctuated by periods of low level activity. It raises your heart rate to high levels and then drops it quickly, allowing your body to burn more fat and improve its ability to cope with intense activity.
Intervals can be programmed into most cardio machines that you will find at your local gym. Long stretches of running or cycling, combined with interval sessions, will establish great levels of basic fitness. You will still need to improve your body's specific conditioning when it comes to the actual work of walking long distances up steep climbs.
This means that you must incorporate long hikes into your training in order to allow your leg muscles and feet to become accustomed to the demands that will be placed upon them. Walking in mountainous country is advisable. It may also be a good idea to learn and practice some basic navigation skills, just in case you become lost at any stage.
Learning and refining some wilderness survival techniques are also very useful, in case of accident or mishap. First aid is something that any mountaineer should know, especially when it comes to treating the type of injuries which may result from strain or falling. These skills could save your life in an emergency situation.
If your preparations and training for Kilimanjaro include these elements then you should arrive at the foot of the mountain in great shape, ready for your challenge. If you are fit then you will enjoy and remember the trip much better. It becomes the pleasure it should be, rather than a struggle of physical challenge.
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