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Fitness Guide

Challenge Rating Criteria
Moderate Altitude is less than 2500mIn country support is high i.e. large rucksacks are transported
Distances covered are less than 10km per day
Height gain and loss is kept to a minimal per day
Easier terrain (clear, firm paths/ trails etc..)
Where kayaking activities are undertaken, distances covered can be up to 5km per day and water conditions are easy to negotiate i.e sheltered bays, lakes etc.
Challenging Altitude may at points go above 2500mIn country support may be minimal i.e. group kit is transported
Distances covered are sometimes more than 10km / dayHeight gain and loss is moderate per day
Challenging terrain in places (boulder fields etc..)
Where kayaking activities are undertaken, distances covered can be up to 10km per day and water conditions can be tricky i.e. tidal bays, wind etc
Very Challenging Altitude may at points go above 2500mIn country support may be minimal i.e. all personal and group kit is to be carried by self
Distances covered are often more than 10km / day
Height gain and loss may be high per day
Challenging terrain in places (boulder fields etc..)
Kayaking activities are undertaken, distances covered can be up to 15km per day and water conditions are difficult i.e. tidal sea traverses, strong winds etc.
How do I get fit?
Cardiovascular fitness
Suitable cardiovascular fitness sessions might include the following
Cardiovascular Activities Duration
Run/ power walk 45 min
Aerobic/ fitness class 1 hour
PE lesson 1 hour
Swimming 45 min
Cycle ride 45 min
Wii fit 1 hour
Strength
Sessions to build strength might include
Strength Activities Duration
Circuits - Repetitions of press-ups, sit-ups, squats, quad dips, star jumps etc.. 2 x 30 mins
Yoga Class 1 hour
Fitness class focussing on strength (Power Class, weights class) 2 x 30 mins
Interval Strength Training - Using Bodyweight exercises, such as press-ups, plank, squats, lunges, etc. Perform 30 seconds exercise, 30 seconds rest, alternating a selection of exercises for around 20-30 minutes. You can change the exercise to rest ratio to 40:20, 45: 15 or 50:10 dependent on your fitness level 20-30 mins
Trekking
What will happen if I'm not fit?
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