ALTITUDE TRAINING
How To Train?
Altitude training for Kilimanjaro is highly recommended for hikers prior to their climb. Kilimanjaro stands at 5,895 meters above sea level, and hikers can suffer from altitude sickness due to lack of oxygen. Training can include cardio exercises, breathing techniques, and altitude simulation equipment. At least a few weeks of training is recommended to increase endurance and reduce the risk of altitude sickness. It is also advised to start the climb at a comfortable pace to acclimatize and minimize the effects of altitude. Training and proper planning can make all the difference in a successful Kilimanjaro climb.
Diaphragmatic Breathing
One of the most important aspects of controlled breathing is diaphragmatic breathing, often referred to as belly breathing or deep breathing. This fundamental technique involves engaging the diaphragm, a dome-shaped muscle located just below the lungs. By actively involving the diaphragm in your breath, you can maximize the intake of oxygen and promote a cascade of physiological and psychological benefits.
​
Benefits Include:
1. Stress reduction and relaxation
2. Enhanced Focus and mental clarity
3. Improved physical performance
4. Better sleep and sleep quality
​
​
​
How to Master Diaphragmatic Breathing
​
Dive into the practical steps to master diaphragmatic breathing:
-
Find a comfortable position: Whether sitting or lying down, choose a position that allows for ease and relaxation.
-
Place one hand on your chest and the other on your abdomen: This will help you become more aware of the movement of your breath.
-
Inhale deeply through your nose: As you inhale, focus on expanding your abdomen, allowing the breath to travel deeply into your diaphragm.
-
Exhale gently through your mouth: As you exhale, visualize any tension leaving your body. Release any stress or worries with each breath.
-
Repeat the process: Practice this technique for a few minutes each day, gradually increasing the duration as you become more comfortable.
​
YOGA
Yoga teaches various breathing techniques, such as Pranayama, which help expand lung capacity and enhance oxygen intake. By practicing these techniques regularly, you train your body to utilize oxygen more efficiently, easing the strain on your respiratory system when trekking at higher altitudes.
SWIMMING
Swimming, especially in strokes like freestyle and breaststroke, requires rhythmic breathing patterns and breath control. By practicing controlled breathing techniques while swimming, you can improve your lung capacity, increase oxygen efficiency, and adapt to the challenges of high altitude environments.
​
Gradual Ascent
When training for high altitude trekking, gradually increasing your elevation is key. Start by training at lower altitudes and gradually work your way up. This allows your body to adjust to the reduced oxygen levels slowly, minimizing the risk of altitude sickness. As you progress, aim to spend several days at moderate altitudes before reaching your target elevation. Always remember that patience is vital when it comes to altitude training.
Cardiovascular Training
Improving your cardiovascular fitness is crucial for high-altitude trekking. Engage in regular aerobic exercises like running, cycling, or swimming to enhance your lung capacity and oxygen utilization. These activities also help strengthen your heart, making it more efficient at pumping oxygen to the muscles.
Endurance Training
High-altitude trekking can be physically demanding, requiring both strength and endurance. Incorporate endurance training into your workout routine, such as long hikes, uphill workouts, or stair climbing. Focus on activities that mimic the challenges you will face during your trek, gradually increasing the intensity and duration of your training sessions.
Interval Training
Interval training is an excellent way to prepare your body for the fluctuating oxygen levels at high altitudes. Alternate between short periods of intense exercise and recovery periods to simulate the oxygen-depleted conditions you will encounter during your trek. This type of training helps improve your body's ability to tolerate reduced oxygen levels and enhances overall performance.
Include Strength Training
Don't overlook the importance of strength training when preparing for high-altitude trekking. Strengthening your muscles, especially your legs and core, will provide the support and stability required for challenging terrains. Incorporate exercises like squats, lunges, step-ups, and planks into your routine to build endurance and prevent injuries.
​
