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Training Tips (Part I of III): 3 Month Sample Cardio Routine

Posted: Thursday, January 10, 2013

2013 is underway – and for some, starting an exercise program may be among your New Year resolutions. We all know the many benefits of exercise – from improving our mood to decreasing the risk of heart disease- even preventing Alzheimer’s! And if you have registered for or are considering one of our active vacations in 2013, physical preparation for that trip may also be among your goals.

Now, beginning a workout routine can be overwhelming – cardio, weights, stretching… oh my! Where to start, how to start, how long to exercise, and how many times in week you should exercise are common questions. Those questions do not have to be barriers to a new fitness regime or to adventure travel training. We’ve got some answers for you in the diagram below.

But first -- here are few thoughts to keep in mind as you begin:

  • Start simple. Exercise does not have to be complicated – it can be as simple as taking a walk on your lunch hour.

  • Enjoy it. The key is finding an activity that you enjoy doing (i.e. if you dread running – don’t run) and something that fits into your daily routine (though waking up earlier or rearranging habits such as an evening full of TV may be necessary).

  • Partner-up. Finding a work out partner can be a key to success – accountability, meeting someone to walk or at the gym can make exercising a lot less arduous.

Now, what does a fitness regime look like? The diagram below focusses on cardio. It can be used as a guide for individuals just wanting to become more active or for those who would like to be able to enjoy one of our Level 3 adventure trips.

For a Trip Rated Level 3 we want to prepare your body for 4-6 hours of daily activity. In addition to the suggestions, below try to implement other movement into your day.  For example, park further away from your office building or the store, take the stairs at work, go shopping, do light housecleaning, take your dog for a walk, mow the lawn, or garden. These “everyday tasks” in conjunction with the program below will enable you to physically ENJOY the trip!

Stay Tuned for…

Part II: Rate of Perceived Exertion – What is RPE?

Part III: Hiking Leg Preparation – Toning Exercises for your Bottom Half

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