Fitness for Kilimanjaro

A fitness regime for Kilimanjaro

Though altitude sickness is the main reason why people fail to reach the summit – and this can strike you regardless of whether you are fit or not – there’s no doubt that you do need to be in reasonable condition to tackle Kilimanjaro, and will have a much more pleasant time on the mountain if you are fit and healthy.

For this reason, and to answer the many emails we get from people who want to undertake some sort of fitness regime before their trek, here is a typical daily exercise programme for Kilimanjaro. It should be started about four months (three minimum) before the climb itself. This should help to reduce body fat, improve aerobic fitness and also strengthen the muscles in the places where it really matters: the legs.

We think it helps to concentrate on aerobic exercises one day (say three times a week) alternating with leg strengthening exercises for the other three days – then follow God’s example and rest on the seventh day.

Aerobic exercise

Aerobic exercise is designed to improve oxygen consumption in the body. Thirty minutes to an hour of jogging, cycling, climbing stairs or even just brisk walking are all good aerobic exercise. Aim to exercise at 70% of your maximum heart rate for the best results.

Leg strengthening

Go to any gym and you’ll come across plenty of contraptions designed to increase the strength of your calves, thighs, hamstrings and buttocks. These are fine though the usual warnings apply: always read the instructions carefully before using any machine and never be too ambitious and overload the machine with too much weight. Either course of action could lead to serious injury and the cancellation of your trek altogether.

If you don’t have access to gym equipment, however, don’t worry: there are exercises that you can do without the need for machines. Lunges, where you take an exaggerated step forward with one leg, dropping your hips as low as possible while keeping your torso upright, are great for thighs, hamstrings and buttocks.

A reverse lunge, which is the same as a regular lunge only you take a step backwards, until your forward thigh (ie the one you didn’t take a step backwards with) is parallel to the floor, is also good, particularly for the hamstring.

Calf raises, where you position yourself with the front half of your feet on a platform, then gently raise and lower yourself on your toes so that your heel is alternately higher and lower than the toes, is also useful.

Smoking and other preparations

While the above exercises certainly provide many benefits, we still maintain that nothing is better preparation than going for a long walk! A walk provides excellent aerobic exercise, is great for strengthening leg muscles and if the walk is long enough and involves plenty of uphills, can be great for improving stamina too. Find walks in your area, or take a walking weekend or holiday. You never know, you may even enjoy it too.

Finally, you can always take up smoking. I’d long heard the rumour that smokers have a better chance of reaching the summit, apparently due to the fact that their bodies are used to less oxygen due to the reduced functioning of their lungs – and certainly my experiences of taking smokers up the mountain bear this bizarre idea out.

While those of my clients who’ve led a blameless, tobacco-free life frequently struggle with the altitude, long-term smokers tend to saunter up. Breathless, certainly, and often wheezing – but headache-free and happy. Of course, we’re not seriously suggesting you take up smoking – but it’s interesting, isn’t it?

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