Mount Kilimanjaro Climbing Travel Guider

Best Time To climb Mount Kilimanjaro

Mount Kilimanjaro is Africa’s highest point and the world’s tallest free-standing mountain. Climbing requires significant physical and mental preparation and an understanding of the effects of high altitude on the body. Despite an estimated 35,000 climbers attempting its ascent every year, statistics reveal a failure rate between 30% and 50%, with as many as half of climbers returning before reaching the summit.

While classified as a “walkable mountain” that does not require specialized equipment, Kilimanjaro is not an easy climb. Climbers must be in optimal physical condition to tackle the ascent. However, at a towering height of 19,340 feet (5,895 meters) above sea level, more than just physical fitness may be necessary to ensure a safe and successful summit. Adequate training for Kilimanjaro is essential to guarantee a secure and successful climb.

Ascending a mountain involves more than just cardiovascular fitness. Reduced oxygen levels at higher elevations have a physiological impact on all individuals, even the most physically fit. While aerobic training can aid in prepping the body for biological functions, hikers must engage in more than just aerobic exercise during the climb, particularly when scaling heights of 19,000 feet/5790 meters.

Oxygen at Various Altitudes

The oxygen saturation levels at different altitudes are critical to high-altitude trekking and mountaineering. Hypoxico.com provides a chart that outlines the effective oxygen percentage at various altitudes, including altitude in feet and meters and similar locations. At sea level, the effective oxygen percentage is 20.90%, while at an altitude of 2000 feet/609 meters, it is 19.40%. At 3000 feet/914 meters, the effective oxygen percentage is 18.60%, and at 4000 feet/1219 meters, it is 17.90%. Mount Kilimanjaro, standing at an altitude of 19,341 feet/5,895 meters, has an oxygen saturation level that is less than half of what one would find at sea level.

Individuals residing in higher-altitude locations have an inherent advantage as their bodies have adapted to the lower oxygen saturation levels over time. However, this advantage is only sometimes applicable to trekking on Mount Kilimanjaro since no one lives at its peak altitude. Regardless of one’s average altitude level, every hiker must acclimate to the higher altitude. Sufficient acclimatization is critical to ensuring a successful climb, and avoiding rushing up the mountain is advised. It is recommended to schedule a climb with enough days to allow the body to adjust appropriately and safely to the increased altitude. Proper preparation is vital for a high-altitude climb like Mount Kilimanjaro. Training for no less than eight weeks, including aerobic exercises, strength training, and hiking, is recommended. Altitude simulators can also help prepare for Kilimanjaro’s Uhuru Peak. With the proper training, climbers can increase their chances of success and reach the summit safely.

Aerobic Training for Kilimanjaro

Physical preparation is crucial for climbing Kilimanjaro, and regular aerobic training is practical. Cardiovascular exercises such as running, jogging, cycling, or aerobic dance classes are recommended to increase heart rate and breathing capacity. These exercises should be combined with activities that target leg muscles to ensure optimal physical condition. Cycling and trail running are highly recommended options.

We recommend 3-4 days of aerobic exercise per week to achieve the desired results, with each session lasting 40 minutes or more. Maintaining a steady heart rate during these exercises is essential to improve cardiovascular fitness and lung capacity. Although high-intensity activities are unnecessary, the exercise should elevate heart rate, and dancing can also be a suitable aerobic workout.

Strength Training for Hiking the Mount

Physical strength is a crucial factor determining a Kilimanjaro climb’s success. Climbers need to have strong legs to ascend the mountain, and they also need to be prepared for long hours of hiking on steep inclines. Therefore, it is crucial to include strength training in your preparation routine, focusing on your legs, back, chest, and arms. To prepare your muscles for the upcoming challenge, it is recommended that you schedule two strength training sessions per week. Make sure to incorporate various exercises to avoid overworking specific muscle groups. The goal of this training is not to increase muscle size or definition but to improve muscle endurance. Doing so will allow you to hike longer without experiencing fatigue or muscle injuries.

During a Kilimanjaro climb, you will encounter 6-8 hour ascending hikes for five or more days, followed by an extended period of descent. This means that your calf, hamstring, and quad muscles will undergo significant strain. Therefore, ensure you adequately tone these muscles to avoid injury or discomfort during the climb.

Stretching and Warming Up is a Must

Before engaging in strength training or targeted aerobic activity, it is imperative to warm up the muscles with light exercise. This pre-workout routine is crucial for preventing muscle strains, pulls, and tears, leading to significant downtime and compromising optimal training outcomes. A proper warm-up regimen should include a five-minute session of brisk walking or a light jog, followed by stretching exercises. It is crucial to acknowledge that training is a holistic process of caring for the body, which entails targeting specific muscles or improving endurance and promoting overall fitness and well-being. While it is essential to challenge oneself, it is equally important to respect the body’s boundaries and gradually increase the difficulty of training. Lastly, it is critical to warm up before a workout and stretch the muscles after training to prevent injury and optimize performance. By following these guidelines, individuals can engage in safe and effective training practices that promote their physical health and fitness goals.

Practice Hiking at Altitude

To effectively prepare for climbing Kilimanjaro, the most recommended activity is to engage in high-altitude hiking as frequently as possible. This is because reaching the summit of Kilimanjaro necessitates a long, multi-day hike at progressively higher elevations. Hiking at high altitudes is the most suitable approach to ready your heart and lungs for the challenge.

If you are fortunate enough to reside at or near a high elevation, make the most of the hiking opportunities in your region. Plan a weekend to climb a mountain in your vicinity, or travel to the highest elevation possible and spend some time walking or jogging around in the reduced oxygen. This will allow you to develop your leg muscles, exercise regularly, and expose your lungs to a higher altitude.

For those preparing to climb Kilimanjaro, climbing Mount Meru (4,564 m) is a great way to acclimatize to the altitude and terrain. If time and budget allow, it is highly recommended for trekkers seeking to maximize their chances of a successful ascent.

Masks

Altitude simulators or hypoxic training masks are designed to reduce the concentration of oxygen inhaled during exercise or rest. The objective is to simulate the effects of high altitude on the body by limiting the amount of oxygen that reaches the lungs. By doing so, the body can adapt to the reduced oxygen levels, enhancing endurance and performance at high altitudes. This article will delve deeper into how these masks can be used to prepare for climbing Kilimanjaro.