Skip to content

Top ways to increase your trekking endurance for the 2024 Kilimanjaro climb.


Top ways to increase your climbing endurance for climbing Kilimanjaro 2024: Mount Kilimanjaro is a very labor intensive climb. in order to succeed You must have enough energy to go through the entire journey. Especially getting to the top. Considering that this was done after several days of hiking in an anoxic atmosphere. So it’s not easy. Here are 11 tips on how to increase your trekking stamina to prepare for the climb. Kilimanjaro.

  1. right train

It is well known that endurance can be increased through training. But how to optimize the gain? Most people who are busy search for short workouts. that can be arranged to fit into one’s own schedule This involves exercising quickly on a treadmill, in the gym, or on a treadmill. However, studies show that prolonged, low-intensity exercise It is the most effective strategy for building endurance.

In terms of durability for hiking We recommend long hikes that last several hours. Get used to moving around Walk for long periods of time at a comfortable pace. Avoid bursts of energy followed by pauses. Continuity of activity over a specified period or distance should be your goal. not speed

  1. lose weight

Your body weight directly affects the amount of energy you use. Moving a larger person requires more energy than a lighter person. As a result, hiking to the same point requires more effort from heavier people. Additional weight loss You’re dragging it around. It will increase your patience. The benefits of maintaining a healthy body weight come from increased speed. improved mobility and reduced energy costs

  1. Hold less gear.

You can reduce your pack weight in addition to your body weight. Bringing too much equipment is one of the most common mistakes new backpackers make. Preparation is one thing. Another is being overburdened with unnecessary items.

Our porters will carry your luggage between camps on Kilimanjaro. During the camping You just need to bring what you need. This usually means that you should pack additional clothing, accessories, water, and food. Most people weigh about 15 pounds of equipment. Consider what you’re carrying carefully. and get rid of other things Excessive

Researchers discovered that you are slower by 6 seconds per mile for every 1% of your body weight in your bag. For example, each 1.5 pounds of weight in your bag will slow you by 6 seconds per mile if you weigh 150 pounds. This means that A 15-pound bag will slow you down by one minute per mile.

  1. Use lighter shoes.

The first thing you should check when reducing the number of items you carry is what is placed on your feet. Lifting your shoe a few steps may not seem like much of a hassle. But lifting the shoe repeatedly For several hours is another matter. Five pounds on your back equals one pound on your feet.

These general guidelines for backpacking have been tested by the military. It was found that hiking requires 4.7 to 6.4 times more energy than carrying weight on your feet compared to carrying a backpack. This means on a multi-day trip, for example. Climb Mount KilimanjaroShaving a pound or so off your shoes by wearing lighter boots or trail shoes can save a lot of energy.

  1. Set a comfortable pace.

When building patience It is important to create a sustainable pace. It’s easy to start too fast when you’re feeling energized, enthusiastic, and refreshed. Try starting slowly. To warm up the body and then gradually Instead, get into a normal rhythm. Most hikers average 2-3 mph. Try to end the day at the same pace. Hiking at a consistent pace throughout the day avoids frequent starts and stops. Rest causes your heart rate to decrease. and when you restart Your heart rate will rise again. Experts say it’s important to keep your heart rate in the aerobic zone—between 60% and 80% of your maximum heart rate—while maintaining a steady pace.

The intensity phase in which your body begins to rely primarily on carbohydrates instead of fat. This is because fuel is called your aerobic threshold. Long-term aerobic exercise below your aerobic threshold increases the rate at which lactate is created, eliminated, and transported to the muscles. It also increases the synthesis and use of energy in the muscles. These adaptations occur slowly. As time passes It will be easier for you to find and maintain an ideal, sustainable hiking pace as you spend more time on the trail.

  1. Use hiking poles

Hiking poles are looked down upon by some. It is thought to be only for the elderly or people with knee problems. This is not entirely correct. Using trekking poles increases your hiking efficiency. There is no doubt that walking long distances can be taxing on the body. Most of the weight is supported by your lower body. Placing your weight on your arms allows you to transfer some of your weight to your upper body when using trekking poles. While this may not seem concrete, in the long run it can make a huge difference.

The advantages are especially noticeable on hilly terrain. The pole pushes the body up when tilted. Crutches will reduce the force on your knees, ankles, and feet during the descent. It also helps with balance, which in turn saves energy by reducing tension on the stabilizing muscles. In summary, the poles enlist the help of other muscles. to distribute the workload Sharing tasks helps you be more productive for longer.

  1. Moisturize accordingly.

We all know that water is essential for basic human survival. It is necessary for the functioning of the body and makes up 70% of the body mass. Simply put, drinking water makes the body work better. The heart beats more efficiently. Muscles work more efficiently Both of these things are important for your patience. Your body can function more efficiently and recover from exercise much faster when you stay hydrated.

Second, remember the importance of electrolytes. Sweating releases minerals and salts in addition to water. These also need to be refilled. This ensures electrolyte levels are balanced during climbing. We recommend using electrolytes.

  1. Top ways to increase your climbing endurance for climbing Kilimanjaro 2024 : Eat the right foods.

Hiking results in burning calories. You must replenish your food supplies. But what is the best diet? Let’s make it clear first. when you exercise The body uses protein, fat, and carbohydrates, so nothing is wasted, not even “junk food,” high-fat snacks. and sugary drinks. However, this is because the body uses carbohydrates more quickly than fat or protein to produce energy. Eating a diet high in carbohydrates is therefore the most effective way to fuel up on Kilimanjaro. It’s no surprise that we offer this to mountain customers.

along the climbing route You should make sure you are eating enough. You may feel bloated and have a decreased appetite as you adjust to the altitude. However, do your best to continue eating calories. And don’t miss any meals.

  1. Top ways to increase climbing endurance for climbing Kilimanjaro 2024 : Focus on the positives

You are faced with challenges as you ascend. Mount KilimanjaroReaching the top of a high mountain is a struggle both physically and mentally. Because your mind is filled with negative thoughts when you start to feel tired. Although these fears and discouragements are normal, But letting it control you can make you slow down, regress, and feel like giving up.Top ways to increase your hiking endurance for the 2024 Kilimanjaro climb.

Think positively instead. Pay attention to everything that goes well. These can include things like: Have you adjusted your height? Do you have enough water? You don’t feel too hurt. You eat healthy food. You have slept for a few hours and do not feel sick. You should be grateful for the pleasant weather. Warm equipment, practice, progress, help from your guide or friend. and all experiences Take advantage of whatever motivates you.

Do you remember why you arrived? Remind yourself that you have the power. Imagine yourself on top of a mountain. Think back to all the obstacles you have overcome in life and have faith that this mountain will be no different. Embrace optimism as a source of energy.

  1. Top ways to increase climbing endurance for climbing Kilimanjaro 2024 : Use the remaining steps.

The remaining steps are the methods climbers use to ascend steep terrain. The rest of the steps will give you a quick break between each step. To achieve this, walk slowly and stop when the back legs are stacked. Normal gait moves forward and upward smoothly and steadily. However, there are distinct breaks and rhythms in the movement during the remaining steps.

Here’s how to perform the remaining steps: Lock your knee into your back leg as you move forward and up. Place all your weight on your back leg for a moment before taking a step forward. The back legs basically transform into hiking poles or makeshift walking sticks. You can increase your endurance by conserving energy by following the remaining steps.

  1. Popular ways to increase your hiking endurance for the Kilimanjaro 2024 climb: Trail running.

Running is one of the best exercises when it comes to cardiovascular exercise. Running is much less effective than hiking or walking. Your body will need to use more energy, blood, and muscle to meet the demand. You’ll need to work your hands (or feet) as you add natural terrain. Because trail running has a consistent pattern. Thus improving the effects of strength training and increasing cardiovascular endurance.

Run multiple routes if you want to improve your hiking endurance. It’s a unique and challenging workout that improves hiking endurance and targets different muscle areas.

Trail running should be relaxed. Just like any other exercise. Trail running is more likely to cause injuries than hiking. Because there are more impact forces and skills Start with a shorter distance. slower speed and easier routes

This concludes our 11 strategies for increasing endurance on a hike. You will have more patience to conquer. Africa’s highest peak If you can apply these principles to both your training and your time on the mountain top.

Book a trip


Source link

Leave a Reply

Your email address will not be published. Required fields are marked *