1.FITNESS BEFORE THE CLIMB
Mount Kilimanjaro is the highest mountain in Africa and hiking to the peak is a challenge that should not be under estimated. With all the information you could possibly gather, added to being physically prepared, one’s chances of reaching the summit is substantially increased. Stamina and mental determination to a great extent, will determine whether or not you will be successful in you quest to conquer the Roof of Africa. Being physically prepared for the trek will also greatly contribute to the level of your perseverance, confidence and personal enjoyment!
How fit do you have to be?
The type of fitness is more important than the degree of fitness. Climbing Mt. Kilimanjaro is a hike, therefore the best preparation one can do is to hike, preferably under simulated conditions. Although jogging could be beneficial to your fitness level, it does not fully prepare your muscles for a strenuous 6-day hike. We suggest that you spend some of your training by merely hiking. In addition to regular gym workouts, make sure you also go for walks in order to stimulate relevant muscle development. Try to do a one or two day hiking trials in your area. This will not only be an excellent way for physical preparation, but also an enjoyable means to prepare yourself mentally.
2 Medical Check-up
Before embarking on a fitness program, it is always wise to first seek the advice of a medical doctor. Feel free to share this program with your family doctor for input. Chances are, your doctor will be delighted to know that you undertake to exercise regularly.
Progressive Resistance
In essence, the gym section of our fitness program consists of regular and progressive resistance exercises with either free weights (like barbells and dumbbells) or free weight machines that are readily available in gymnasiums. The idea behind progressive resistance is that your exercise regime can be tailored to your age, physical condition and strength, steadily progressing to higher resistance level as you develop.
Safety Factor
Progressive resistance movements could be customized to individual strength and fitness levels, therefore our fitness program is potentially safe. It is however essential that all of the exercises be performed correctly and that basic safety procedures are followed at all times. It is furthermore always a good idea to invest in reading material on physical fitness and to consult your local fitness instructor about performing each exercise correctly.
Sets and Repetitions
This workout consist of repetitions (reps) and sets. A rep is a single count of an exercise, for example moving downwards for one squad movement. A set is knows as a series of reps – an average set consist of 8 to 12 reps.
Warm Up
It is highly recommended that one always warms up the muscles before starting with any exercising routine. The norm is doing a variety of stretching movements to warm up, strengthen and progressively challenge the tendons, ligaments, joints and muscles. Stretching is very important, as it is the best way to prepare for an injury-free workout.
Walking program
It is advisable to go for frequent walks which should include some uphill and down hills sections. Take your daypack with you and carry at least three liters of water or three kilograms with you. This will simulate the conditions you will encounter. As mentioned before, doing a one or two day local hiking trial in your area is not only an excellent way of preparation but also most enjoyable. We have developed an adequate hiking program of least 8 weeks to ensure an adequate level of fitness.
If your local weather conditions do not always permit outdoor activities, you can do part of it on a treadmill and simulate the flat, uphill (inclined) and downhill (declined) sections. Terminate your hiking program at least 4 days before you’re the start of your summit attempt to ensure sufficient rest before the climb
3 Be properly equipped
An essential part of your preparation will be to ensure that you are well equipped for your summit attempt. Print our final checklist and mark it off, to ensure that you are.
4 Be physically prepared
It is important that your body is adequately prepared for the physical challenges of Mount Kilimanjaro. We have developed a fitness training program which will assist you in getting your body in shape for your Kilimanjaro summit expedition.
Mental preparation
It is possible to summit Kilimanjaro successfully. Many before you have succeeded. This should be topmost in your mind when preparing for the summit attempt. You should always remain in a positive state of mind,(PMA) POSITIVE MENTAL ATTITUDE.but not overly arrogant. Try to anticipate various different scenarios, which you may possibly encounter on the mountain and try to work out the most suitable course of action, mentally by yourself or even as a group. Your mental stamina will, without a doubt, make the really difficult sections, like from Kibo to Uhuru or from Barafu to Uhuru, easier to complete. Remember if you are properly equipped, you have taken everything as indicated on the final checklist, you are physically prepared and have all the knowledge gained from this internet guide – you will be mentally confident for the physical part of Kilimanjaro.
Adequate travel insurance
Make sure that you have adequate travel and medical insurance, which will also provide you with cover for the climb up Kilimanjaro
5 WHILE ON THE MOUNTAIN GO SLOWLY
Go slowly – “Pole Pole” as they say in Swahili! This is also very important during your first days of climbing. Even if you feel well, slow down and enjoy the scenery. The biggest cause of altitude sickness is ascending too high too fast! The slower you hike to more time you give your body to acclimatize.
6 Drink enough water
Make sure that you drink at least 3 – 5 litres of liquid a day – preferably water. For your first day it is recommended that you take along fresh water, which may be purchased at the hotel in Moshi before your climb. Try to get the bottles with the screw tops, this way you will also have containers in which to take water further up the mountain. Running water on the mountain is safe to drink from day-2 onwards, but care should still be taken. If you are not used to fresh water in nature, prevent any inconvenience by using water purification tablets. REMEMBER! A functioning “body water balance” is one of the keys to a successful climb!
7 Walk high – sleep low
If possible and especially on your acclimatization day “walk high – sleep low” Try to do a short evening stroll to a higher altitude and then descend to sleep at the camp at a lower altitude. This is essential on your acclimatization day.
8 Climb light
Climb as lightly as possible; this becomes even more important on your summit night. Extra weight will slow you down and will also make breathing more difficult.
9 Packing
Remember that you will be on the mountain for at least 5 or 6 days. You need to take enough clothing, especially socks to last for this period. Due to frequent rainfall as well as numerous streams on the routes, it is advisable to pack items individually in your bag. These individually packed items should be wrapped in plastic bags to prevent them from getting wet in case of rain or of being accidentally dropped in a stream.
Clothing
You will require the correct underwear, thermal hiking socks, gloves (preferably mittens), warm head protection, rain coat, sunglasses and sun protection cream. Also remember your hiking boots, hiking/running shoes (it is not necessary to walk with boots or climbers shoes until the last sections where scree and rocks are encountered), and very importantly, a walking stick / ski-pole. One of the most critical items of clothing is an outer jacket. You want it to perform the functions of keeping you warm, protect you at temperatures of as low as minus 25 degrees Celsius, keep the wind out and yet still “breath”. Try to avoid tight fitting clothing or underwear. This will hamper circulation, causing either cold or discomfort on the mountain. A balaclava is a must, as it will protect your face against cold, wind, sun and snow. Other clothing like shorts, sweaters and T-shirts are strongly recommended, especially during hiking on the lower slopes, when the day temperatures are still high.
The only way to ensure that you are dressed warmly is to follow the principal of wearing the correct clothing layers, starting from against the body. A common mistake made by climbers is to wear almost everything they have and to start off with cotton against the skin. Cotton absorbs moisture perfectly, and moisture trapped against the skin will result in a definite lowering of the body temperature, which could even lead to hypothermia. It is therefore very important to use proper thermal underwear with “wicking” properties (a fabric which has the ability to draw moisture away from the body) and thus enabling it to evaporate to the outside. The middle layer should provide the insulation and a product like polar fleece will be adequate in this regard. The outer layer should be windproof, waterproof and breathable. Products like Ventex, Goretex or Jeantex offer these properties. Short of altitude and physical exertion, cold is one of the most serious obstacles when attempting to summit Kilimanjaro..
Take a ski – pole
A ski – pole is essential. Use of ski poles reduces external and internal loads on the knee joint by up to 20%. Using 1 ski pole is a must, but 2 poles are recommended. Buy one or hire one but take one.
New batteries
Replace your head lamp and camera batteries with new ones on your summit night.
10 Safety first
There's no reason why a trek up Mount Kilimanjaro should be dangerous, but choosing a bad operator could make it exactly that. This decision is probably the most important one when you're doing your planning. After all, your operator will be responsible for your safety on the mountain, your comfort and your chances of reaching the summit.
Malaria
Malaria occurs below 1800 meters and you should use the recommended prophylactics. Please consult your doctor about these. Currently, there are various preventative medication products available which will be effective against the malaria strains currently found in Tanzania. Women using oral contraceptives should consult their physicians before using prophylactics.
Acute Mountain Sickness (AMS)
Acute Mountain Sickness is also referred to as “Altitude Sickness”, and as the name indicates the illness is commonly encountered at exceptionally high altitudes, such as the summit area of Mount Kilimanjaro. AMS, once apparent, can be most effectively treated by immediately taking the affected person to a lower altitude. Often a drop as little as 500m will be sufficient. The symptoms of AMS include in the order normally experienced; headaches, nausea, anorexia, exhaustion, lassitude, rapid pulse, insomnia, swelling of the hands and feet and reduced urine output. Climbers can take precautions to at least minimize the severity of the illness, by maintaining a slow steady pace from day one, include an extra day of acclimatization at a high altitude and by drinking at least 3-5liters of water every day. Preventative medicine is also available and you should consult your physician for specialist advice. Fluid build-up may cause a condition known as edema (or edema), which can affect the lungs (pulmonary), preventing effective oxygen exchange, or affect the brain (cerebral) which will result in the swelling of the brain tissue. The latter can be lethal if not treated immediately or if symptoms are ignored. Probably 70% of all people climbing Kilimanjaro will suffer to some extent from AMS. You should familiarize yourself with this condition and take preventative care.
Hypothermia
Hypothermia or exposure is the lowering of the body’s core temperature. Once again prevention is the best cause of action. The correct equipment and clothing is critical in the prevention of Hypothermia. Do not allow your clothing to get wet from either rain or perspiration. The treatment of hypothermia is relatively simple. Get the victim into a sheltered area as quickly as possible, remove all wet clothing and place the victim inside two or three sleeping bags, preferably with another person to help heat the victim.
Sun related injuries
About 55% of the earth’s protective atmosphere is below an altitude of 5000m. Far less ultraviolet light is being filtered out, making the sun’s rays much more powerful, which could result in severe sun burning of the skin. It is strongly recommended to use a 20+ sun protection cream at lower altitudes, and a total block cream above an altitude of 3000m. It is also important to wear dark sun glasses preferably with side panels above 4000m in daytime and essential when walking through snow or ice. Snow blindness can be very painful, and will require your eyes to be bandaged for at least 24 hours.
Any climber who suffers from any cardiac or pulmonary problems should be cautious and should not attempt to climb the mountain unless they have consulted their physician. It is strongly recommended that a physical fitness program is followed to prepare yourself physically for the mountain.
Feet problems
Poor fitting, new or little used boots will result in blistering feet. Even if boots are only slightly to small, your toes will get bruised, particularly on your descend. It is it therefore also important to keep your toe nails short for the climb. Developing blister should be treated immediately as soon as the “hot spot” is felt. Remove the boot and cover the area with a zinc oxide tape or something similar.
11 Guides & Porters
Once on the Mountain, your well equipped guides and porters, will rank second only to your mental determination, in terms of important factors contributing to a successful summit attempt. For the duration of your Kilimanjaro trek, your guide will be your advisor, he will lead you to the summit, and he will bring down safely again. It will be important that you work closely with him and take note of his advice.
12 Qualified and experienced guides
Guides are compulsory for all routes on Kilimanjaro. All our treks up the mountain are lead by highly trained and qualified guides, registered with the Kilimanjaro National Parks Board. Each of our guides has been selected over years, based on experience, safety record and through feedback from previous clients. Over the years they made a major contribution to our proud success rate of 96%+ and have safely guided in excess of 15 000 successful Climbing Kilimanjaro clients to the summit of Mount Kilimanjaro.
Support staff ratios
The average ratio of support staff to climbers is to 3-4 porters per hiker and two guides for a maximum of 1 hikers. This excellent staff to client’s ratio, bolstered by our superior support equipment, will ensure your safety and enjoyment on the mountain.
Porters and cook
The porters do not only transport your gear and they supplies up and down the mountain. Arriving at every camp site long before you, they will have already erected your tent on your arrival. In the evening they will boil drinking water, and washing water and the cook will prepare dinner of a quality that has surprised many previous clients.
Weight limits for porters
Remember that there is a weight limit of 15 kg (32 lbs) per climber, on the gear of each hiker to be portered. A soft duffel bag (barrel type) is preferred – a rucksack is not necessary as they prefer to porter the loads balanced on their heads and shoulders.
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