Kilimanjaro a Trekking Guide to Africas Highest Mountain - Assignment Example

Kilimanjaro Trek Brochure for Novice Part I Training and intervention strategies 6 months before the event The hiker must start training 6 months prior to event. The main objective is to prepare the body to meet the new demands of Kilimanjaro trek. The following schedule is suggested to attain good physical and mental preparedness for climbing Kilimanjaro summit. Jogging minimum 5-7 miles is integral part of training schedule that contributes towards healthy cardiovascular strength. It should be preceded by warm up session and must be timed. One should start with smaller distances (1-1.5 miles) and gradually increase it to 5 miles. Swimming or cycling for minimum of 30 minutes is also suggested for building stamina, improving heart and lungs and strengthening should muscles. Hill walking session covering 5-6 miles with backpack weighing 12 kg and more is advisable. It should also start with smaller uphill distances and gradually increase to 5/6 miles. It should also be timed out and efforts should be made to reduce time so that one is comfortable walking uphill with luggage for long distances. These are critical simulation exercises which help measure the sense of fatigue at higher altitude. Breaks should be gradually reduced with longer walking sessions. Circuits exercise is vital part training that helps to strengthen midriff and shoulder. It will also help minimize neck strain, shoulder and back injuries while carrying one’s backpack. Practice should also include drinking water while undergoing training. One should make a habit of drinking little water frequently to avoid dehydration. Dietary schedule: The diet should have lots of calories for building energy and stamina. Fruits, salad and low oil food is essential to build greater stamina and resistance power. Reduce red meat and avoid smoke or alcohol as they tend to adversely impact the body metabolism. One should also get used to drinking minimum 3 -5 bottles of water. Getting together clothing and equipments; Since the temperature would range from approximately 27°C to below zero, cotton clothes and winter jackets which are waterproof and airproof are recommended. The insulated gloves and jacket, thermal wear, balaclava would protect against cold winds and extreme cold at summit. Well broken hiking boots and walking stick Wide brimmed folding hats and sunglasses Waterproof rucksack. Smaller backpack is also required for carrying daily items of use in the trek. Water bottle, water purification tablets, head toch with extra batteries Sleeping bag and inflatable mat. Spare runners Energy drinks and food material like chocolate, cereal bars, dried fruits like apricots, nuts etc. camera with extra batteries Medication and treatment: Medicines Diamox for Altitude sickness and headache Oxygen inhalers. Rehydration sachets or electrolyte plasters for blisters sun block cream and foot cream bug repellant cream cream to treat insect bites and itching medicines for diarrhoea and constipation first aid box with all purpose anti-biotic and painkiller toilet tissues and wet wipes. Prevention is better than cure. Hence, precaution like good hygiene practice, slower pace in uphill trek, sunscreen lotion, mosquito repellant, sunglasses etc. should be taken. Part II Training and intervention strategies 1 weeks before the event One week training and intervention strategy before the actual start of expedition is very important as it primarily indicates the level of fitness and readiness for the event. It is therefore, vital that the required target vis-à-vis timed coverage of distance of 5 to 7 miles, both uphill walk and jogging is achieved with relative ease. This serves as major psychological boost while ensuring that one is fit to cope with the challenges of high altitude trekking. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week2 5 miles Walk uphill with 12-15 kgs Timed run for 2 miles Rest And tips and Awareness regarding precautions that are required in sub zero conditions Fast run for 2 miles Jog for 5 miles Get immunization Hepatitis A, Hebatitis B, Malaria, Yellow fever, and Typhoid Rest Important tips in Kilimanjaro trek Ascend slowly to avoid acute mountain sickness drink small quantity of water frequently Take deep breathing and conserve energy frequently take energy drink and energy food if needed Let others know about any discomfort so immediate action can be taken Wear warm and insulated clothing to avoid frost bite and hypothermia at high altitude. Frostbite leads to loss of sensation and symptoms of hypothermia are shivering, stumbling and lack of coordination which should be immediately addressed. At higher altitude, one is exposed to more ultra violet or UV rays. Hence, use of sunglasses, sunscreen lotions etc. should be used Sunstroke is also possible at 6000ft and above. There is lot of sweating, dizziness and fatigue. Person should rest under shade and take rehydration drinks. Part III Strategies to cope with demands of 6 days expedition While the route may be picturesque, the trek is rigorous as the altitude and temperature both require stamina, fortitude and practice of walking long distances for hours on stretch, especially on rough terrain under extreme weather conditions. Therefore, to reach the altitude of 19,344 ft (5895 m), one needs to be prepared for challenging trek. The itinerary for Kilimanjaro expedition is of 10 days, out which the actual trekking takes six days starting from 3rd day to the 8th day when summit is reached. The strategy therefore actually starts from 2nd day when trekkers arrive at Marangu Gate of Kilimanjaro National Park to start on their Rongai trail. The Strategy is as follows: To overcome jet lag Rest is important for overcoming jetlag and therefore after light snack, one should go for short trekking and rest overnight. This would help one to get used to new environment. To overcome Altitude sickness The six days of expedition gradually take the participants through different ecological zones covering higher altitudes. Hence, it becomes important for trekker to follow a pace which is comfortable as it helps to overcome altitude sickness. The pace should be leisurely with regular intake of little water. This would help avoid any dehydration and also the threat of altitude sickness. It also helps overcome fatigue of long distance trek. At the same time, The gradual increase in altitude also helps in acclimatization.  To overcome sleep depravation Lack of sleep is common symptoms of mountain trekking. Higher altitude, low sleep is good adage that is normally followed for better sleep. Hence, after meal, one should walk uphill and then come down to sleep. Deep breathing also helps to sleep better. Food Eating food is crucial for keeping fit. Soups, vegetables and high protein diet helps in maintaining good heath. Lots of water and energy drinks as replenishment hugely helps to avoid dehydration and also serves as effective deterrent to AMS. (words: 1144) Support document One needs to be physically and mentally fit to trek Kilimanjaro Mountain which is world’s highest free standing mountain in the northern part of Tanzania. The widely varying temperature from the foothills to the summit peak requires hikers to be constantly prepared for erratic weather conditions as one ascends and covers long distances. The athletic challenge for conquering not only the height but the torrid conditions of tropical climate is also a test in endurance. Kilimanjaro trek requires extensive preparation vis-à-vis physical and psychological training and intervention strategies (Stedman, 2006). The high altitude trek is often accompanied by high altitude sickness or AMS and various other sicknesses of heart and lung as the trekkers have to ascend at low oxygen. The trekkers are therefore motivated to prepare much in advance by following strict exercise, dietary habits and building stamina by walking long distances. The major emphasis is put on cardiovascular training and endurance training (Schurman & Schurman, 2008). The former strengthens heart and lungs to cope with climate change and altitude. Endurance training helps one to walk uphill over long distances. The mental preparedness also become a key component of training because it helps to cope up with the extreme mountain conditions of cold, exhaustion, sleep depravation and ‘facing potential extended periods of intense cold and discomfort….when your western sensibilities are overwhelmed by the sights and smells of life on Kilimanjaro’ (Stewart, 2004:24) Kilimanjaro Mountain is situated in northern part of Tanzania and is the highest mountain peak of Africa at the height of 19344 feet or 5895 meters. Rongai Route passes through farmland and forest with splendid caves and scenic landscape, crossing varying ecological zones so that one gets to the changing climate with relative ease (Carmichael & Stoddard, 2002). January and February are the warmest months and June and July are the coolest. Mt Kilimanjaro has five ecological zones each at around 3280 feet in altitude. As one ascends, drop in temperature and rainfall follows. But sporadic rainfall is always expected. The temperature ranges from 27°C at the bottom to the sub zero and extreme cold conditions at Uhuru Point. The five eco zones are important elements that help acclimatize trekkers to the worsening climate conditions. It is often observed that at considerable height from sea level, the human body reacts differently to altitude and atmospheric pressure which is reduced as height increases. With drop in pressure, oxygen level is also dropped which results in AMS, Hypoxia, HAPE, HACE, Ataxia etc. (Taylor, 2011) Hypoxia is lack of oxygenation and leads to AMS or acute mountain sickness. AMS is accompanied by nausea, headache, difficulty in breathing, poor sleep and vomiting (2). AMS is often observed when persons reach a height of 12000 ft. It is caused mainly due to fast ascend and not taking sufficient precaution in drinking water. Hence, while taking medication, it is also important to walk slowly while climbing up. Mental and physical fitness becomes crucial to counter the effects of AMS. AMS, if not treated immediately, could lead to serious conditions of HAPE and HACE (West, 2004). HAPE or high altitude pulmonary oedema can lead to death if person is not immediately brought down to lower height. Breathlessness with cough and blood in sputum requires immediate attention and needs to be checked for HAPE. HACE or high altitude cerebral oedema is also fatal and symptoms are severe headache which are not cured by analgesics. It also causes vertigo and Ataxia where person displays unsteady movements and tends to hallucinates. One very interesting fact that has come up is that both older and younger people are vulnerable to AMS though risk is lower in older people (Roach et al., 1995; Honigman et al., 1993). The various sicknesses associated with high altitude are hugely pertinent as they adversely influence the ability of the climbers (Hackett & Roach, 2001). A fit person ascends more easily using less oxygen. The training helps the body to adapt to new conditions and considerably eases the rigorous conditions of high altitude by developing higher stamina for walking long distances. More importantly, the fitness training helps to strengthens cardiovascular fitness which facilitates adaptation of body to low oxygenation with less effort (Schurman & Schurman, 2008). It thereby, helps to reduce the risks of various high altitude related illnesses. Sleep depravation and its related problems are common in high altitude. As height from sea level increases, disturbances in sleep occur due to lessening oxygen and lowering atmospheric pressure. The periodic breathing and frequent arousals lead to poor sleep could worsen hypoxia and related problems like hypoventilation. Hence, it is important that slow ascend must be accompanied with frequent intake of water and energy food to supplement exhaustion. To overcome sleep problems, it is advised that uphill walking and the coming down at lower height to sleep helps to acclimatize body metabolism and experience relaxation for better sleep. This along with deep slow breathing also helps to relax and prepare body for testing new heights of endurance (Weil, 2004; Zielinski et al., 2000). Kilimanjaro is a spiritual experience that overshadows the physical rigors and helps to overcome problems. Dorr (2010) believes that his experience of Kilimanjaro has made him ‘more willing to laugh and connect with strangers….no matter how bad things got, I still carried vivid memories of most beautiful places.. nothing could erase the lessons I had learned from my friendly hosts’ (150). These are poignant lines from the authors who had been sick but continued to fight against the adversity to reach the summit and enjoy the splendour of nature at its best. Kilimanjaro summit, especially through Rongai route is hugely facilitating for novices who can trek to the summit with little disciplined training. (words: 953) Reference Carmichael, Stephen and  Stoddard, Susan. 2002. Climbing Mount Kilimanjaro. NY: Medi-Ed Press. Dorr, Daniel. 2010. Kissing Kilimanjaro: Leaving It All on Top of Africa. Seattle: The Mountaineers Books. Hackett PH, Roach RC. 2001. High-altitude illness. N Engl J Med, 345, p 107-14. Henry Stedman, Henry. 2006. Kilimanjaro: a Trekking Guide to Africa’s Highest Mountain, 3rd ed. Surrey, UK: Trailblazer Publications. Honigman B, Theis MK, Koziol-McLain J, et al. April 1993. Acute mountain sickness in a general tourist population at moderate altitudes. Ann Intern Med, 118(8), p 587-92. Schurman, Courtenay & Schurman, Doug. 2008. An Outdoor Athlete. NY: Human Kinetics. Roach RC, Houston CS, Honigman B, et al. 1995. How well do older persons tolerate moderate altitude? West J Medicine,162, p 32-6. Stewart, Alexander. (2004). Kilimanjaro: A Compete Trekker's Guide. Spain: Cicerone Press Limited. Taylor, Andrew, T. 2011. High Altitude Illnesses: Physiology, Risk Factors, Prevention and Treatment. Rambam Maimonides Medical Journal, 2(1), p 1-18. West JB, Hackett PH, Maret KH, et al. 1998. Pulmonary gas exchange on the summit of Mount Everest. J Appl Physiology, 55, p 678–87. Zielinski J, Koziej M, Mankowski M, et al. 2000. The quality of sleep and periodic breathing in healthy subjects at an altitude of 3,200 m. High Alt Med Biol, 1, p 331–6. Read More