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Developing a Training Program
August 13th, 2010

If you’re thinking about an active vacation or have already booked one, a key component – and sometimes a daunting one – is the training. MLB Jerseys On Sale Kansas City Chiefs Jerseys The first and most important piece is this: you have to commit to training! Unless you are truly an experienced athlete that takes these types of trips on a regular basis, and possibly even then, most active vacations require preparation. Several years ago, I participated in a 3-day walk for charity. nike officiel The organization created a training schedule which included walks of up to 18 miles some days. coque huawei I overheard several people during the walk say that they’d only trained up to 8 or 10 miles. Many of these people ended up with severe blisters, muscle injuries, heat exhaustion and other health issues. coque huawei cover waterproof iphone 5 030zdt custodia cover And this was only three days – imagine if it was a week or more. nike air jordan 1 If your vacation involves primarily one type of activity this simplifies the training – you primarily have to focus on biking, walking, hiking, canoeing, etc. Adidas EQT Men Generally, tour companies or private guides will provide details on the distance, intensity and terrain scheduled for each day of the trip. This allows you to tailor your practice to include these features. For instance, if you know part of your biking trip is through the mountains where you may not have pavement the whole way, practice on hills with this type of terrain. bracelet homme Practice in the heat of the day, early morning, dusk, rain, wind and other potential weather conditions. Your tour company or guide should also be able to provide you information on typical weather patterns during the season you’ll be traveling. coque iphone If not, this is relatively easy to research online. fnaf 3 custodia iphone x tyui967 Once you have this basic information, it’s time to create an actual training schedule. custodia seashell iphone 5 211osv If you aren’t used to this type of training or the particular activity, this might be a good time to enlist a personal trainer, even if just to get you up and running (literally or figuratively). Camisetas Futboles hombres coque samsung When fine tuning your schedule, start with your final training goal and work backward. nike air jordan 1 band custodia iphone x tyui15865 This way you know that you can gradually work up to the goal and not have to overtrain in the last few weeks to reach it. nike officiel cover iphone 8 libro 925lzl Your schedule should range anywhere from three months to a year, depending on the intensity of the trip, your experience level and your overall starting activity level. coque samsung AIR VAPORMAX DONNA Your toughest week should not be the week before your trip. Instead, this should be a few weeks before, with slightly less intense weeks following. coque iphone While you want to still be ready to take on the vacation, you don’t want to be completely burnt out after the first day or two of your travels due to strenuous workouts just before leaving. Finally, it’s critical to build both cross-training and rest days into your program. dtm custodia iphone x tyui15235 Cross-training should involve alternative types of cardiovascular exercise as well as strength training and flexibility. Cardiovascular coss-training allows your body to keep training but work different muscles than those used in the primary activity. Camisetas Futboles mujer If your primary activity is high-impact, for instance, you might choose swimming to take the weight off the joints, or the elliptical machine to lower the impact. Strength training helps build the muscles supporting the joints, which can help prevent joint injuries from overuse or misuse (though avoiding misuse should be a focus in your training). jaimelapevele Rest days give your body total rest from intense activity. Camisetas Futboles You can use these days to stretch or do light yoga if you choose, but nothing that requires high cardiovascular activity or intense impact on the joints.