The Ultimate Training Program to Climb Kilimanjaro 

Topics: Hiking

To conquer the incredible heights of Mount Kilimanjaro at 19,341 feet above sea level, trekkers require immense strength and stamina. Besides, he should be mentally stable to acclimatize to the surrounding harsh environment. Thus, to overcome such hostile terrains, he should undergo exhaustive training to climb Kilimanjaro successfully under the guidance of a fitness expert professional. This training will surely boost his physical and psychological stamina for the scheduled hike.

Essential Training program to climb Kilimanjaro

Pump up the heart with aerobics

Hikers should particularly practice aerobics to boost the cardiovascular activity of the body.

He needs to start at least six months before the scheduled climb date. The cardio workout helps to enhance the VO2 max or the maximum intake capacity of oxygen in the body during any activity. These drills assist in pumping up the heart and lungs, thereby increasing the endurance level to act optimally under the low oxygen content air at lofty heights. Thus, trekkers should practice light to moderate cardio exercises for half to an hour a minimum of three times a week.

This training to climb Kilimanjaro entails long-duration jogging, walking, running, stationary biking, cycling, and swimming. Besides, you can also practice simulated rock climbing, and demo hiking tours to the nearby hills. This will provide real-life exposure to climbing mountains while boosting the confidence level.

Acquire strength through core muscular training

During the ascent of inhospitable Kilimanjaro, hikers carrying heavy rucksacks will automatically drain out their energy as their upper and lower torso gets exhausted from the steep hiking tour.

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Therefore, to maintain a proper body posture, and expand the lungs properly to inhale more oxygen during the climb, he is required to practice rigorous routine exercises, entailing legs and core muscle groups. For the legs, he needs to practice squats, lunges, leg extensions, leg-curls, inclined leg press, rear jumps, and erected calf raising drills. While for toning up the core muscles, trekkers should do crunches, sit-ups, push-ups, shoulder presses, and kettlebell swings to acquire robust shoulder, abs, and lats. You should start practicing this strength training a minimum of six months before the actual climb, for two to three days per week. Thus, this training to climb Kilimanjaro will enhance the overall strength and endurance power of the body. Moreover, it also increases the healing capacity of the hikers to cope with treacherous alpine conditions.

Give stress on stretching and yogic breathing

Trekkers are advised to start practicing methodical stretching exercises to obtain more flexibility while climbing the hills. Besides, training drills for stretching also entails a therapeutic power to cure sprains and wounds easily, common in these harsh alpine conditions. Again, mountaineers need to start practicing synchronized breathing techniques to improve their oxygen intake capabilities. Thus, he should learn appropriate breathing methods from a yogic teacher, and continue to do yogic meditation and coordinated breathing procedures. Thus, this training to climb Kilimanjaro will aid him to inhale and exhale properly at these towering heights.

Identify syndromes and remedies for mountain sickness

During high altitude trekking, hikers need to accustom to hin air pressure, low oxygen levels, and hostile terrains, apart from fears of hypothermia, and hyperthermia due to frostbites and heatstroke respectively. Due to all these complex scenarios, most trekkers face high altitude sickness, and acute mountain illness, which makes them feel exhausted with severe headaches, vomiting tendency, and sometimes breathlessness. Therefore, to cope up with these acute hostile conditions, he should ascend at a gradual pace, while adapting to the surrounding harsh environment. Moreover, he needs to carry essential life-saving drugs for common ailments like mountain sickness, diarrhea, nausea, headaches, cough, and cold.

Eventually, hikers will be able to successfully climb the mountains with this all-inclusive training to climb Kilimanjaro regime and expert tips.

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The Ultimate Training Program to Climb Kilimanjaro . (2022, May 12). Retrieved from

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