Climb Kilimanjaro
Conditioning
Mountaineering is a tough
endurance sport, and the importance of good conditioning cannot be overstated.
In training, we want to mirror, as best we can, the physical activities that we
will be performing in the mountains. Your primary focus should be gaining the
necessary strength and stamina needed to go up and down steep slopes with a
backpack.
It is imperative that you
undertake a rigorous conditioning program prior to your trip and arrive in top
physical shape. Here are some proven suggestions to get you ready for the
physical challenge.
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Start
training immediately. The more time you have to get in
shape, the better.
-
Cardiovascular training (such as running and cycling) and
strength and endurance training (such as weight training and
stair climbing) should both be included in your program.
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Start cardiovascular training by running, biking, hill climbing,
or using step machines. Try exercising for an hour or more
per session, and keep your heart rate and respirations at a
reasonably high level, without over doing it. Three to four
long training sessions per week are going to be more
beneficial than short daily workouts. The intensity of your
workout should reflect the level of effort we anticipate
needing to climb the last 1,000’ to the summit.
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Begin your strength training by working on muscle groups
used in mountaineering. Specifically, you want to target
your quadriceps, calves, hamstrings, back and shoulder
muscles.
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There is no better training for mountaineering than up and
downhill hiking. Get outside and go on extended hikes with a
weighted backpack 2 – 3 times per week. Try hiking for 60 to
90 minutes at a time with a 10 - 15 minute break after each
segment. Begin your training program with a 20 - 25 pound
pack and work up gradually to the approximate weight
expected to be carried on the climb. If there are no hills
nearby, stairs work fine for training, especially if you can
find a taller multiple storied buildings or stadium steps.
When working out in a gym, use stair stepping machines and
treadmills with a weighted pack. Additionally, treadmills
raised up to the full 15 degrees will be more beneficial
than running on relatively flat terrain.
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Bottom
line: Plan on being in the best shape of your life!
This
sounds like a lot of work… and it is. With our daily schedules
busy with family, work, and other important commitments, it can
be difficult to set aside time for training. But being
physically prepared for your climb is the single most important
thing you can do to increase your chances of standing on the
summit. It’s also more enjoyable.
For more detailed
information regarding conditioning, please see the
Fitness for Mountaineering document.