Home  Kilimanjaro 2009 Training Suggestions
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So here are some tips to help get you started in preparation
for the climb no matter where you are in the process of receiving treatment for
you cancer or when the last time was you did any exercise:
- Check in
with your doctors (both your primary care physician and your oncologists)
and let them know you are about to change your exercise habits and with
their help make sure you DO NOT have any health risks that would make
participation in exercise testing or exercise unsafe for you.
- Purchase
a good pair of athletic shoes and plenty of good socks appropriate for
this type of training. Using your
6-12 month old pair of shoes from the back of the closet is a good way to
injure your self early on in the process, because frequently the
cushioning and support that are so important in your training shoes is
long gone and early over use symptoms-like painful shins and heels-surface
very quickly and get in the way of training.
- If you
have access to a facility were you can have your physical fitness
evaluated, take advantage of this and go have a fitness evaluation
done. This is important in order to
get an accurate picture of your appropriate starting level for exercise
training, to monitor you progress and eventually to give you an idea if
you are adequately prepared for the KILIMANJARO CLIMB.
- Training
for the climb doesn’t mean you will have to become an Olympic caliber
athlete, but you will want to be in excellent physical shape to give you
the best chance of summiting the mountain.
- START
TRAINING NOW J Even though the climb
isn’t scheduled until 2008, a steady consistent training program with
relatively small increases over time are going to produce much more
effective results with fewer injuries.
The last thing you want to do is try to pack too much training in
too fast at the last minute and injure yourself—you will hear stories
about everyone’s else’s great adventure.
- Many
forms of exercise are good, but walking is an essentially important part
of your training. To increase your
chance of success you should be able to walk for 5- 8 hours covering 8-10
miles of hilly terrain on consecutive days without problems. Since busy work schedules and lives do
not always permit large blocks of time for training, investing in an
inexpensive pedometer to aid you in monitoring the total distance you walk
each day is useful. Use the
pedometer to monitor the total distance you walk each day and help you
track your progress. I will provide
more details on the use of the pedometer in the months to come.
- Aerobic
activities such as spinning, cycling, aerobics or running, as well as
resistance and core body strengthening, such as weightlifting, yoga, and
pilates will help you achieve the cardiorespiratory and muscular fitness
you will need. These types of
activities should eventually be included in your training program 3-5
times a week in addition to your daily walking.
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