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.
The challenges associated with climbing the Kilimanjaro are mainly two fold; physical strain and physiological strain due to altitude. You need to prepare your body adequately to take on both sets of challenges. High altitude training at home will help you train your body to pre-acclimatize before you embark on the hike. Among the benefits that pre-acclimatization helps to achieve is to help your body to copy with reducing concentrations of oxygen.
It is recommended that one starts training at least two months before the hike. If you have never hiked a mountain before you should begin with shorter duration sessions, a slower pace and small weights and increase each of these gradually. Training for an average of three days a week (one hour on each day) works for most people. Your target should be to carry about 20 pounds of weight while climbing 30 steps (on a staircase) per minute.
You need to undergo a comprehensive medical check-up to establish whether or not you are fit enough. Any medical conditions that may be worsened by high altitude should be treated or managed optimally. Some of the conditions that the doctor will screen for include spine disorders, cardiovascular system problems (such as hypotension), metabolic conditions such as diabetes and respiratory problems among others.
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).
You need to get all the relevant vaccinations. These include vaccinations against hepatitis A, hepatitis B and yellow fever. If traveling from a region in which yellow fever is endemic, you will be required to provide proof of vaccination. Remember also that there is a high prevalence of malaria here. Take prophylactic antimalarial drugs a few days before your travel.
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.
The challenges associated with climbing the Kilimanjaro are mainly two fold; physical strain and physiological strain due to altitude. You need to prepare your body adequately to take on both sets of challenges. High altitude training at home will help you train your body to pre-acclimatize before you embark on the hike. Among the benefits that pre-acclimatization helps to achieve is to help your body to copy with reducing concentrations of oxygen.
It is recommended that one starts training at least two months before the hike. If you have never hiked a mountain before you should begin with shorter duration sessions, a slower pace and small weights and increase each of these gradually. Training for an average of three days a week (one hour on each day) works for most people. Your target should be to carry about 20 pounds of weight while climbing 30 steps (on a staircase) per minute.
You need to undergo a comprehensive medical check-up to establish whether or not you are fit enough. Any medical conditions that may be worsened by high altitude should be treated or managed optimally. Some of the conditions that the doctor will screen for include spine disorders, cardiovascular system problems (such as hypotension), metabolic conditions such as diabetes and respiratory problems among others.
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).
You need to get all the relevant vaccinations. These include vaccinations against hepatitis A, hepatitis B and yellow fever. If traveling from a region in which yellow fever is endemic, you will be required to provide proof of vaccination. Remember also that there is a high prevalence of malaria here. Take prophylactic antimalarial drugs a few days before your travel.
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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