EXPED-FIT HOW FIT DO YOU NEED TO BE? Whether you are climbing into the clouds, trekking through the trees or submerging into the sea, it’s important to be physically ready. Your expedition will be physically demanding throughout and this guide will help you prepare to make as big a difference as possible. How can you get fitter? Everything is easier when you are properly prepared. So, follow our simple guidelines to help you get ready for the physical demands of your expedition. Ready & raring to go! Can you... • Walk 60 minutes without getting out of you... Can for breath or having to rest? Walk for 60 minutes without get ting • Run for having to rest? brea th or continuously? of minutes out30 ˙˙ 30 minutes continuou sly? Run for ˙˙ a • Hold squat position against a wall for against a wall Hold ˙ ˙ 5 minutes?a squat position for 5 minutes? • Complete 10 press‑ups and hold a plank ˙˙ Complete 10 press-ups and hold a position for 1 minute? k position for 1 minute? plan m with 200 full wheelbarrow ˙˙ aPush • Push full awheelbarrow 200 metres with arms? your on ing ren hang on your arms? 3 child 3 children hanging Get up & go! ˙˙ If not, don’t panic, you can do a few your improvedo help can things to you simple panic, don’t a few If not, over) improve your fitness (see simple things to help fitness (see over) g in iv v r u s o t y e The k e your adventur TOP FIT TIPS: YOU GAIN WHAT YOU TRAIN Walking – Try to do 3 or 4 walks lasting over 4 hours. You could do this with your team or drag your family and dog out for the day. Make sure you carry a rucksack to get used to the weight. Test out your boots too! Free Gym – Use what’s around you to get fit e.g. climb up & down the stairs (a lot), do squats with a rucksack on or use canned food as dumbbells. Go for a run with a friend. Do Something! – Something is better than nothing. Play football with your friends, join a Zumba class or add sprints to your daily dog walk. Get out of breath for 30 minutes at least 3 times a week. Fuel Up – Eating is an important part of fitness. Try to eat a balanced diet including lots of fruit & vegetables. Your expedition will involve regular strenuous physical activity, for example, heft ing bricks and Your expedition will involve regular strenuous r and wate pumping ing trenc diggactivity, physical forhes, example, hefting bricks tion digging andmen mixing Not to cement. water mixing pumping andtrenches, cement, not to mention trekking, diving and most ing, diving and most probably trekk probably playing football. The more preparation more ball.theThe footfind of will lots you ing play you do the easier activities and you r more as a result you are likelydoto the enjoyeasie them n you preparatio whilst making a bigger impactson the projects. Try will find the activitie and as a the following guidelines: result you are likely to enjoy them Cardiovascular endurance – You should be able to a bigger making whil more sustain at least 30stminutes of continuous activity such projeIfcts. the as jogging, rowing cycling. you can talk to your on or impa ct mates you’re probably not working hard enough. Try and train at least a few times a week. igher Aim high & then h Your expedition will involve regular strenuous physical activity, for example, hefting bricks and digging Try the following guidelines: trenches, pumping water and mixing cement, not to mention trekking,endurance diving and most playing Cardiovascular – Youprobably should be able to football. The more preparation you do the easier sustain at least 30 minutes of continuous activity you such will find the activities and as a result you are likely to as jogging, rowing or cycling. If you can talk to your enjoy them making biggerhard impact on the mates then more you’rewhilst probably not a working enough. projects. Try and train at least a few times a week. Muscular endurance – You should be able to repeat the same movements over and over again, so work on major muscle groups such as legs and arms. Press‑ups, tricep dips and squats are great. Try to do 3 lots of 15 repetitions (with a brief rest in between sets). Climbing the stairs is perfect for giving your hip flexors a workout! Muscular endurance – You should be able to repeat the same movements over and over again, so work on Core strength – Work your core muscles, with major muscle groups such as legs and arms. Pressstomach crunches and chin raises (lie on your tummy ups, tricep dips and squats are great. Try to do 3 lots with arms by side and lift your chin as high as you of 15 repetitions (with a brief rest in between sets). can). Do the same number of repetitions for the Climbing the stairs is perfect for giving your hip flexors back and the front. Gradually increase the number a workout! of repetitions or sets for each activity. Remember to Core Work your core muscles, with stretchstrength regularly–too! stomach crunches and chin raises (lie on your tummy with arms by side and lift your chin as high as you can). Do the same number of repetitions for the back and the front. Gradually increase the number of repetitions or sets for each activity. Remember to stretch regularly too! Preparation prevents poor performance