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.
The general recommendation is that training should be started not less than two months prior to the climb. Persons that have never hiked before should strive to achieve endurance at a slower pace. This means that they should begin with shorter training duration, a slower speeding of walking and should carry less weight and increase it slowly over time. The target should be to carry approximately twenty pounds as you climb 30 stairs.
You should frequently consult with your doctor to ensure that you remain in good health even as you continue with your preparations. There is a need to screen for diseases and conditions that may be worsened by the physical activity and the hike. Such conditions include spine disorders, respiratory conditions such as asthma, cardiovascular diseases such as heart failure and metabolic conditions.
The heart rate is one of the most important indicators of fitness. It is recommended that the heart rate remains below 100 beats per minute. Rates of more than this carry a significant health risk. While one may still climb with higher rates, a proper checkup and clearance by their doctor is advised. Risks tend to be highest at extremes of age (less than 18 years and more than 60 years).
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.
You need to carry your hiking gear as none will be provided. If you are a frequent hiker, you are conversant with the equipment that is required. Generally, you need technical clothing that includes a hooded waterproof jacket, hiking pants, a long sleeved shirt, hiking boots, socks, gloves and fleece pants among others. Make sure that you carry one sleeping bag and a trekking pole as well.
To gain entry into the republic of Tanzania, you will need to fulfill a number of requirements. You need a valid passport that will be presented at your point of entry alongside a pass, residential permit or visa. Visa requirements are waived for most Commonwealth countries and a few other non-Commonwealth countries that have a special arrangement with Tanzania. You also need to provide proof of an onward or a return ticket.
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.
The general recommendation is that training should be started not less than two months prior to the climb. Persons that have never hiked before should strive to achieve endurance at a slower pace. This means that they should begin with shorter training duration, a slower speeding of walking and should carry less weight and increase it slowly over time. The target should be to carry approximately twenty pounds as you climb 30 stairs.
You should frequently consult with your doctor to ensure that you remain in good health even as you continue with your preparations. There is a need to screen for diseases and conditions that may be worsened by the physical activity and the hike. Such conditions include spine disorders, respiratory conditions such as asthma, cardiovascular diseases such as heart failure and metabolic conditions.
The heart rate is one of the most important indicators of fitness. It is recommended that the heart rate remains below 100 beats per minute. Rates of more than this carry a significant health risk. While one may still climb with higher rates, a proper checkup and clearance by their doctor is advised. Risks tend to be highest at extremes of age (less than 18 years and more than 60 years).
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.
You need to carry your hiking gear as none will be provided. If you are a frequent hiker, you are conversant with the equipment that is required. Generally, you need technical clothing that includes a hooded waterproof jacket, hiking pants, a long sleeved shirt, hiking boots, socks, gloves and fleece pants among others. Make sure that you carry one sleeping bag and a trekking pole as well.
To gain entry into the republic of Tanzania, you will need to fulfill a number of requirements. You need a valid passport that will be presented at your point of entry alongside a pass, residential permit or visa. Visa requirements are waived for most Commonwealth countries and a few other non-Commonwealth countries that have a special arrangement with Tanzania. You also need to provide proof of an onward or a return ticket.
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