Upload
others
View
5
Download
0
Embed Size (px)
Citation preview
Get Up, Get Fit, and Get Out!
Fitness and Conditioning for
Enjoying the Outdoors
Getting Started
• Begin where you are
• Start moving!
• Choose compatible training activities with
hiking and backpacking
• Vary your selection to address different
muscle groups and prevent boredom
Conditioning should include…
• Strength
• Flexibility
• Balance
• Endurance
Strength
• Your body’s ability to
push, pull, carry a
load
• Includes steep hills,
scrambling, carrying
your backpack
• Weight training and
calisthenics
• Squats
• Lunges
• Push-Ups
• Pull Ups
Flexibility
• Ability to stretch and
lengthen
• Necessary for wide
steps up and over
things, taking your
backpack on and off,
squatting when nature
calls, and navigating
uneven terrain
• Yoga
• Pilates
• Gentle Stretching
Balance
• Ability to prevent
falling!
• Scrambling boulders,
navigating through
cacti in the
backcountry, stream
crossings, steep or
loose terrain
• Tai Chi
• Yoga
• Wobble Boards
• Eyes Closed Activities
Endurance
• Ability to last over
time
• Allows for longer trips,
more time outdoors,
multiple activities
• Day hiking Cowles
Mountain vs Hiking
the PCT
• Aerobic Exercise
(hiking, swimming,
running, cycling,
elliptical, etc.)
Sample Circuit Training
Let’s Try It!
Smart Training
• Tailor your routine to meet your goals
• Avoid “No Pain, No Gain” philosophy
• Include time for rest and recovery
• Choose comfortable, proper fitting gear
• Be mindful of your posture
• Be honest about your health, and seek
professional healthcare help when needed
Stretching
• Helps maintain flexibility to prevent injury
• Promotes relaxation
• Can minimize stiffness and soreness
• Should feel gentle and easy
• Think opposite of what you have been
doing
Aches and Pains
• Knee pain
• Achilles Tendonitis
• Shoulder Pain
• Low Back Pain
• Arthritis
• Plantar Fasciitis
• Neck Pain
Healing and Recovery
• Accidents and injury will happen
• Check with your doctor
• Listen to your body
• Take it slow
• Expect setbacks
• Be patient
Questions?