Thursday 12 May 2011

How to Maintain Fitness in a Wilderness Setting

Most people equate working out with attending a fitness center. However, body weight exercises are a convenient and effective method to maintain fitness anywhere, without the need for expensive equipment. Besides, machines isolate specific muscles with movements limited to fixed, two-dimensional paths. These machines lack real world purpose. The world is your playground; use the natural environment to create a challenging workout that will not only give you functional strength but also give you an opportunity to enjoy the great outdoors.


Instructions

1. Make an inventory of what you have available and different ways to use these items to mimic exercise movements typically performed in a traditional gym setting.
2. Walk through your intended workout area and path to check for hazards. For instance, if using a hill for bear crawls, check the terrain and vegetation for poisonous plants or sharp rocks. Test tree branches to ensure that they will support your weight.
3. Find a low-hanging branch that can safely support your weight for pullups. Stand underneath the branch and start from a dead hang. Your grip on the bar should be slightly wider than your shoulder width. Tighten your abs and squeeze your scapulae together. Keep your elbows close to your side. Aim for the maximum number of pullups you can do while maintaining proper form.
4. Do some pushups on uneven terrain or an incline to challenge yourself. To do a pushup, begin with your chest against the ground, and hands positioned at approximately shoulder width. Look straight in front of you. As you push yourself up, exhale and make sure your abs are flexed so your back does not sag or arch. Stop just before full extension because you never want to lock your elbow joints. Perform the maximum number possible with proper form.
5. Do a reverse bear crawl up a hill. Begin at the base facing away from the incline. Your opposite arm and opposite leg will move simultaneously as you progress up your chosen incline. Keep your hips low but do not let your knees touch the ground.
6. Sprint approximately 200 meters. Be conscious of your terrain to avoid stumbling.
7. Rest 60 to 90 seconds standing or walking around. Do not sit down.
8. Repeat this circuit three to five times.
9. Take a short cool down jog (approximately 10 minutes) to lower your heart rate. Stretching afterward is optional.

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