Whilst my new best friend, the fridge, is enjoying the daily (Hourly) visits, my tummy is not. With the UK having been in an accumulative 11 months of lockdown, I think my body is just about becoming accustomed to my daily exercise of climbing the stairs to go to bed. So I think it’s time we got Adventure fit!
But with Boris’ new lockdown roadmap, we have a light at the end of the tunnel. And that trek I booked up Kili three years ago might actually be going ahead… But with Gyms not set to re-open until April 12th, we thought we would perform our civic duty and put together a short plan for you to get yourself going!
Currently, you’re allowed to go out for some daily exercise, and if you haven’t annoyed all your friends by constantly sharing cat memes you can even go with them! So step 1 for getting adventure fit is walking!
Walking is known to be one of the most underrated forms of exercise, Its low impact, gets the muscles and lungs working, and can be done regardless of your personal fitness level.
John ford, certified exercise physiologist, who runs JKF Fitness & Health in New York City says ‘Walking is the suggested workout over running for many people. For example, those with knee, ankle and back problems and also for people who are overweight to obese. Walking is a lower impact exercise and can be done for longer periods of time.’
Squats. No missing leg day for you. If hiking is on the itinerary for your trek, then building up those legs is going to be critical. Squats are one of the easiest leg workouts to do, because they require only yourself. However, an effective squat comes down to proper technique. So we’ve popped a 5 step plan below on how to perform a basic squat with proper form:
1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
5. Press into your heels and straighten legs to return to a standing upright position.
There are plenty of videos out there, so feel free to give it a google if you need some more help!
Much like walking, cycling is a fantastic choice for getting that heart pumping, it is another low impact option to help ease pressure on those bones and joints, and every now and again you get the option to stop and just let the wheels do the work, (so it’s a clear winner for us!) Cycling does however work different muscles to walking and running, and so is a great choice to do alongside the other exercises to help keep your workout fresh, and make sure you’re pushing all the muscle groups.
4. The Superman
Whether you are heading up Kili, or just trying to carry as much hand luggage as possible to stick below the 25kg rule, your back muscles are going to get a good working out carrying all the stuff you’ll need for that adventure! So our final tip to get adventure fit, the superman. The superman is a great way of strengthening those back muscles. It’s super simple to do and can be adjusted to suit your strength level. Lie on your stomach and slowly, lift both your arms and legs simultaneously, as much as possible. Hold this position for as long as you comfortably can and keep the head in line with the rest of your body.
There are plenty of more ways to help get your fitness to where it was pre-MARCH 2020, but we have just covered some easy ones you can do at home that don’t require equipment to get you started! REMEMBER fitness is not just about working out, you need a healthy lifestyle and diet to accompany it if you really want to see those results! So you’re ready!
As Lockdown rules start to ease you’ll have the options to do more than the basics we’ve listed above, so check out our other trek training guide to help take your prep to the next level! Read it here.
All you need now is your next adventure… Find it here