Kilimanjaro fitness program

[Kilimanjaro Routes | Kilimanjaro FAQ| Kilimanjaro Guides| Kilimanjaro Safety| Kilimanjaro Gears| Kilimanjaro Fitness  Programme] Kilimanjaro fitness program The below training program is intended to give our clients some ideas on how they need to get themselves prepared for trekking Kilimanjaro based on our experience in trekking the mountain. Please be advised that its highly recommended that a person who want to trek Kilimanjaro be in good health. Gym training program shown below can be done along with the hiking program, and both are recommended to be started at least 6 weeks prior to your Kilimanjaro trek. Please remember though, if you want to start an exercise program, consult your doctor first and seek the advise of professionals whenever starting some form of fitness you are unfamiliar with. Fitness, exercise and heart rate Muscles get stronger if they are used regularly, at a suitable level and for a sustained period. This is known as the training effect. As a hiker, you might think the most important muscles to train are in your legs, but in fact the heart is even more vital. If you train your heart muscle, it pumps blood more efficiently and delivers more oxygen. Cardiovascular (CV) fitness refers to your heart and circulation: you can improve your CV fitness simply by exercising in your target zone for at least 20 minutes several times a week. Your target zone This table shows how your target zone is calculated from your age; the formula does not allow for individual differences. Exercising above your target zone will not increase your CV fitness significantly farther, and may tire you faster. Exercising below it will benefit you in weight loss, increasing your power-to-weight ratio. However, it will not noticeably improve your fitness level. If you exercise within your target zone for 20-40 minutes every other day, within a few weeks you will notice your fitness improving. You will have to work harder to push your heart rate into your target zone, and it will return to normal faster when you ease off. Age range (years) Target zone (beats per minute) 16-20 140-170 21-25 136-166 26-30 133-162 31-35 130-157 36-40 126-153 41-45 122-149 46-50 119-144 51-55 116-140 56-60 112-136 61-65 108-132 66-70 105-128 71-75 102-123 76-80 98-119 The guideline is to work hard enough to make yourself pant, but not so hard that you cannot also talk. A wrist-worn heart rate monitor takes out the guesswork by showing you a continuous read-out. The fit person climbs more easily, uses less oxygen per unit of work done and is more energy-efficient. When everything takes more effort than usual as at altitude, it helps progress and morale to know that your heart is pumping the available oxygen efficiently to your tissues. Taken to extremes of altitude, your brain is your most important organ: if your judgment is sound, you may take avoiding action before you run into danger. Where and how to exercise The answer depends on your preference, your lifestyle and where you live. If you live in or near pleasant terrain for walking /jogging, have considerable self-discipline and you don’t mind the weather, suitable footwear may be all you need. Consider getting  a heart rate monitor to make your training more systematic. Try going out with a friend who also wants to get fit: if your training needs and pace are compatible, you will motivate each other. If brisk walking or jogging does not appeal, find a mix of activities that you enjoy and can do often enough (Three times per week). If you dislike an activity, you won’t stick to it. Anything that puts your heart rate into the target zone is fine, eg; energetic dancing, cycling or swimming. Consider joining a gym or fitness canter: their equipment is designed to measure and build CV fitness. A gym makes you independent of the weather and limited daylight, there are trained staffs and it’s easy to monitor your progress. Avoid relying on a single form of exercise. The smooth flat surface of a treadmill does nothing to prepare your leg muscles for rough terrain of Kilimanjaro. If you use a gym for convenience, try to complement it with some hill-walking expeditions in the weeks prior to departure. However you exercise, minimize the risk of straining your body, especially at first, by warming up slowly beforehand, cooling down afterwards, and stretching both before and after. Stretching beforehand reduces the risk of injury. After exercise, stretching prevents a build-up of  lactic acid in your muscles, which would lead  to stiffness later. Take a water container and drink plenty before, during and after your sessions. When and how often to exercise You don’t have to become an exercise junkie to climb this free standing Mountain, nor give up your normal life and pleasures. Just get reasonably fit so you can enjoy the experience. Start well in advance: if you are already fit, a month of special training  might be enough, but if you are unfit, try to start at least six months in advance. If  you smoke, either give it up or suspend it until after your trip.For CV fitness,  you need at least 20-minute sessions for maximum training effect, but build up to 30 minutes, and, approaching your departure date, 40-60 minutes. Better still, spend the odd day walking fast on rough or hilly terrain. During the climb your heart rate may exceed the target zone for hours on end, prepare your body for sustained effort. The best frequency for training is every other day: the body needs a rest day to extract maximum benefit from the training session. Since you may miss the odd session, three times per week is the goal for your main training period. In the month prior to departure, build up to longer sessions and higher target heart rates. Stop training a day or two before you leave, but if you have a spare day on arrival in Tanzania, go for a long walk.  Even at only 3000 feet or so. For those who do not have access to a gym, they can attempt to do hiking in hilly terrains. Stair master High speed, low resistance for about 10 minutes (1 day) twice a week Stair master Low speed, high resistance for about 10 minutes (alternate day) twice a week. Gym training Program Cycle 25 minutes Twice a week Leg press 3 sets of 15 Three times a week Knee extensions 3 sets of 15 Three times a week Back extensions 3 sets of 15 Three times a week Sit-ups 3 sets of 10 Daily Hiking Program 8 weeks prior to departure Week 1 : Week 2 : 3 min of stretching 3 min of stretching 4 kilometres walk/run 6 kilometres walk/run 3 min of stretching 3 min of stretching Week 3 : Week 4 : 5 min of stretching 5 min of stretching 8 kilometres walk/run 8 kilometres walk/run 5 min of stretching 5 min of stretching Week 5 : Week 6 : 5 min of stretching 3 min of stretching 10 kilometres of walk/run 10 kilometres of walk/run 5 min of stretching  3 min of stretching Week 7 : Week 8 : 5 min of stretching Rest  8 kilometres of walk/run Rest 3 min of stretching Rest

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