Kilimanjaro Fitness Programme - Aim to Climb Kilimanjaro
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Kilimanjaro Climbing FitnessSticking to a fitness programme in the months prior to climbing Kili is a vital part of preparation. It is true that attempting to become as fit as possible may not ultimately help with the prevention of AMS. What an increased level of fitness will do however is ensure that the body's ability to cope with the change in atmospheric pressure is amplified, making both Acclimatisation and the walking itself far less strenuous.
More important than anything else when it comes to climbing is one's cardiovascular (CV) fitness. Cardiovascular fitness refers to the fitness level of the most important muscle in the body- namely the heart. Exercising for between 20 and 40 minutes approximately 4 times a week will significantly increase CV fitness, leading to more efficient oxygen consumption by the tissues of the body. This will result in the more effective use of energy supplies, substantially improving ones chances of a successful summit attempt.
Activities such as jogging, cycling, swimming and racket sports all increase the heart rate and improve CV fitness. The best option is to attempt to include activities that one enjoys, which will improve the chances of actually continuing with a programme. Performing the same exercise every time is not recommended, due to the fact that sooner or later the body becomes accustomed to the training and thus is no longer challenged by it.
Effective methods of training include cross training and interval training respectively. Cross training involves performing at least two different forms of exercise in one session whilst interval training includes varying ones effort level substantially every couple of minutes during a single session. Both of these techniques keep the heart challenged on an ongoing basis, ensuring that CV fitness is constantly on the increase.
The closer it gets to the commencement of the trip, the longer cardio sessions should last. Ideally, a month before the climb is due to commence, one should be training for around 45 minutes at least three times a week. Closer to the commencement of the trip, it is advisable to include activities such as hill climbing and hiking in ones programme. Any training that is similar to the experience that will be had on Kili will be beneficial, even a short hike every second weekend. Purchasing a Backpack long in advance and taking it along on 'practise runs' will help to prepare the body for the conditions that it will experience on the mountain itself.
A day or so before heading off on their Kilimanjaro adventure, it is recommended that travellers cease training all together so as to minimise strain on the joints. Upon arrival in Tanzania it is a good idea to go for a brisk walk, which even if very short will kick-start the acclimatisation process and prepare the body for the challenging climb ahead.
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The Kilimanjaro Experience
Kilimanjaro Climbing Preparation 
