Endurance and Strength Training LDW 2016-Wyoming Congratulations on your decision to join the CCO for LDW 2016 Wyoming! Physical conditioning is one area that you will need to work on in order to prepare for the trip. LDW takes only average strength; however, it is mainly in the wild outdoors. We will be traveling/backpacking through rugged terrain, potentially rough water, camping in pristine locations, & exposing our bodies to environmental factors that we may not be use to living in (cold or hot temperatures, rain/snow, wind, etc.). It is to your benefit to arrive for your LDW course in good physical condition in order to best handle adjusting to these situations. Pre-course conditioning is required and lack of it will greatly increase your chances of incurring injuries, which could mean your evacuation from the course and could bring forth other safety issues for you and the group. The LDW program is to be an enjoyable learning experience and not designed to test the limits of your physical endurance. Please note that even though you may train well prior to the trip there may be days that are physically challenging to you.

Below are some suggestions that we have gathered from various resources (previous LDW trips, NOLS, Outward Bound, fitness courses, and others) for you as you begin your training program as well as a sample training program.

Please consult your physician before starting this or any training program, especially if you are not currently doing physical fitness training or if this is program is not similar to the type of training you are use to doing. This plan is just a guideline to your training and is not the only way that you can meet your pre-course conditioning requirement. Please consult your physician, a personal trainer, or athletic trainer to make sure this is an appropriate program for you to follow or to create a program specific for you.

Training Suggestions . Get started! If you are already working out, keep it up! If not, consult your physician and get started as soon as possible . Select aerobic activities that you enjoy! Training is more fun if you are doing activities that you enjoy. Whether you like the gym, the pool, the track, the city streets, the country roads, the rugged trail, or your dorm room there is something for everyone. Jogging has been said to be the fastest, easiest, cheapest way to get in shape, but if you are not a jogger that’s okay. Try biking, swimming, rowing, elliptical or stair climbing machines, workout videos, or anything else that gets your heart pumping! Mix up activities for variety in your workout. Just remember to consult your physician or a trainer if it is an activity that is out of the ordinary for you! . Aerobic activity formulas and rules of thumb: When training you want to make sure that you are working hard enough, but not too hard. You can use formulas to find your Target Heart Rate Zone (see sample training plan for a formula). Or one layman’s rule of thumb is work out so that you can carry on a conversation but not so that can sing. . Strength training is important! In addition to aerobic activity you need to do some form of strength training. Backpacking and mountaineering requires over all body strength, but especially lower body and core strength (legs, abdominals, and back). Whether you use free weights, weight machines, or another method of strength training, please be sure to incorporate exercises that will target these areas. . Frequency of exercise: If you are just starting and have consulted your physician, start slow and increase. Aim for exercising 3 times per week for 30 minutes. Increase time and frequency as you get in shape. As you get in shape or if you have already been working out aim for exercising 5 days per week for 30-60 minutes of aerobic activity, plus some additional time 3 days a week for strength training activities. . Have fun! Remember to smile and enjoy yourself while you are working out! Stop and smell the budding flowers, listen to the birds, invite an encouraging & motivating friend, pray, listen to your favorite music, etc. SAMPLE TRAINING PROGRAM This is a training program that we believe will physically prepare you for the LDW trip, however, we cannot guarantee your results. If you are currently involved in some type of fitness training, feel free to continue with your own program. However, it would be to your benefit to examine this program to ensure that your program is not missing some crucial fitness element. Remember to consult your physician, personal, or athletic trainer before starting this or any other training program.

Purpose: To develop cardiovascular endurance and muscular strength and endurance.

Training time frame: 8 weeks

Cardiovascular Endurance/Aerobic Program

Guidelines: 1. Because the availability of training equipment and facilities differs among individuals, this endurance program offers a variety of activities which can develop endurance. 2. Helpful hint: A jogging/running program is the easiest and fastest method for developing cardiovascular endurance from the options provided. 3. Warm up before and cool down after each exercise session for 2-5 minutes at a lower intensity than the training period.

Possible Modes of Aerobic Exercise: Jogging/Running Hiking (on hilly terrain) Rowing Rollerblading Cycling Nordic Track Swimming (20+ min. duration)

Duration: 30-60 mins Frequency: Wk 1-33 days/wk Wk 4-64 days/wk Wk 7-85 days/wk

Intensity: The target heart rate you want to maintain throughout the duration of the exercise session in order to increase cardiovascular endurance.

Find resting heart rate (RHR) = count # beats for 15 sec and multiply by 4 Find maximum heart rate (MHR) = 220 - age To determine your target heart rate (THR) Wk 1-2 THR = 60%(MHR-RHR) + RHR Wk 3-5 THR = 70%(MHR-RHR) + RHR Wk 7-8 THR = 80%(MHR-RHR) + RHR Strength Training Program Below are some guidelines on what to remember during strength training and some explanations of exercises. If you have not had instruction on proper technique of strength training exercises prior to starting this program we recommend that you pursue proper training through a personal trainer, strength training instructor, or by reading fitness magazines/books. If you are doing your own strength training program, please remember that in kayaking you need to have a strong foundation of upper and mid body strength (arms, shoulders, abs, back). Easy yoga or Pilates target these areas as well. Remember to include stretching in your workout in order to maintain flexibility.

Guidelines 1. Strength training must be regular to be effective, so a commitment is necessary to achieve the desired results. 2. Bend the knees and use the legs to lift the weights rather than using your back to lift. 3. Do not use your momentum or bounce the weights against your body to lift. 4. Lift the weights smoothly and slowly with proper form. Stop the workout if you are too fatigued to lift using proper form. 5. Never hold your breath while lifting. Exhale while lifting and inhale while lowering. 6. Each training session should result in complete fatigue of the muscle group being exercised.

The weights needed in the exercises described are hand weights. Using dumbbells, or in some cases a bar, would be ideal, but any weight with enough resistance will do the job. Try using small brick, or perhaps filling plastic milk containers with water (adjusting the amount of water will adjust the amount of resistance you must lift) as substitutes for dumbbells. This exercise program provides variety and balance in training for your excursion, as well as encouraging personal creativity in choosing the exercise activities.

Frequency: 3 days/wk Mode: Choose 2 exercises from each major muscle group Progression: Wk 1-2 2-3 sets of 12-15 reps Wk 3-5 3-4 sets of 10-12 reps Wk 6-8 3-4 sets of 8-10 reps

Exercises for large muscle groups:

LEGS (Choose one of the following) Run stairs (stadium or anywhere with distance of at least 2 flights) do 8 sets Run hills (at least 20 yards with a very steep incline) do 12 times (7 facing forward, 5 facing backward)

(Choose one of the following exercise) Heel Raises: holding wts, stand on a step and raise up onto toes Lunges: holding wts, take large steps, lower body until back knee touches floor Jumping Squats: hold wts by the shoulders, with one foot in front of the other, jump and switch feet before landing

ABDOMINAL Reverse Curls: lie on back, bend the knees with feet flat on the floor, lift the knees to the chest raising the hips off the floor Straight Crunch: place hands on ears, curl up until shoulder blades leave the floor (to increase resistance, do it on an incline or rest feet on a bench) Side Crunch: lie on your side with back straight and knees bent 90 degrees, with shoulder on the ground and hands on the ears, raise shoulder blades off the ground (do on both sides)

BACK Upper Back Lift: lie face down with hands behind neck, raise elbows, head and chest off the floor Leg Lifts: lie on back, slowly lift both straight legs and slowly lower them Side Curls: lie on your side with the back straight and knees bent 90 degrees, touch the bottom elbow to the top knee (perform on both sides)

SHOULDERS Shoulder Press: with elbows bent & arms out to the side, bring wts overhead Lateral Raises: holding wts in each hand, raise straight arms sideways away from the body Upright Row: hold wts down in front of body, then pull wts up to chin, keeping them close to the body Shoulder Shrug: hold wts in each hand down at each side of the body, lift the shoulders almost to the ears, then roll the shoulders backward, down, and forward

ARMS Biceps Curl: alternately flex the elbows bringing the wt to the shoulder Running Dumbbells: holding a wt in each hand, keeping the legs stationary, do the arm motion of running Triceps Press: holding one wt in both hands behind the head, press it overhead Bent-arm flys: lying on back, with elbows bent and arms out to the side, bring wts together over the chest