Snowboarding, rock climbing, long-range hiking, and other outdoor activities are a lot of fun. However, these and other moderate to intense outdoor activities typically require that you be in the good shape possible. Fortunately, there are many things that out-of-shape adventure seekers can do to get in shape and prepare for the more intense outdoor activities.
Spinning
Spinning, also known as indoor cycling, is great for getting in shape. It is a type of cardio exercise, so it can be beneficial for losing weight. The average person burns between 400 and 600 calories an hour by exercising. Cycling helps tone the muscles in your thighs and legs. It can also tone the muscles in your arms and abdomen.
Cycling allows you to get a great workout without putting a lot of strain on your body. This makes it ideal for those who’ve been inactive for a while, suffer from certain injuries, or have been diagnosed with chronic illness. For example, many diet programs designed to achieve weight loss for diabetics will recommend cycling as a suitable method of exercise.
This is due to the adjustable intensity and ease of use. Combined with a healthy diet, diabetics and others who need to lose weight but are limited due to illness are able to successfully do so and keep it off for good. Furthermore, spinning is great for your mental health. It helps release more endorphins, which are better known as happy hormones.
Rock Climbing
It is best for you to do indoor rock climbing before you do outdoor rock climbing. Indoor rock climbing will help prepare you for the challenges of outdoor rock climbing. Rock climbing is great for muscle toning because it requires that you work the muscles in your upper and lower body.
It can also help you reduce your body fat percentage. Increased flexibility is another benefit that can be reaped from rock climbing. You will have to stretch continuously in order to climb the wall.
Pull-Ups
Pull ups will help you increase your upper body strength. You can find a pull-up bar at your local gym. If you do not want to go to the gym, then you can install a pull-up bar on your door. You should use an overhand and underhand grip. If you do pull-ups with an underhand grip, then you will be able to tone the muscles in your back and arms. An underhand grip will help you tone the muscles in your shoulder.
Heel Raises
Heel Raises will help you tone your calf and ankle muscles. You will need strong legs to hike, rock climb or snowboard. It is easy to do a heel raise. All you have to do is stand with your feet apart. Raise your heels off of the ground while keeping your legs straight. Hold the position for five seconds. Repeat at least 10 seconds.
Eat Healthily
A training regimen meant to prepare you for intense adventure is futile without a good diet. You should eat less processed food and more fresh foods. Whole grains, beans, lean meat, fruits, vegetables, and nuts are examples of nutritious foods that can help you get the most out of your training regimen. If you consume alcohol, then you do not want to have more than two beverages per day.
Get Plenty of Rest
Lastly, resting is just as important as training. You need seven to nine hours of sleep every night. You will also need to have at least one rest day per week. Do not train on your rest day.
Getting in shape will help you prepare for your outdoor adventure. Cycling, indoor rock climbing, pull-ups and heel raises are some of the exercises that you can do. You will also need to get plenty of rest and eat a lot of healthy foods.
