To make our website work we log user data. By using this website you agree to our privacy policy
Fitness Guide
Going on expedition is not like taking a holiday – although we make time for rest and relaxation, you certainly won’t be spending your time relaxing around a pool! A large part of the expedition experience is about challenging yourself and being adventurous and this almost always involves taking part in physical activities. Most expeditions include a multi-day trek and others may include canoe or sea kayak journeys, ski touring or mountain biking.
So you know what to expect and can prepare we’ve given your expedition a challenge rating from ‘Moderate Challenge’ to ‘Very Challenging’. You can find this rating on your Fitness Declaration. This rating is based on the most challenging part of your itinerary.
Our Expedition Planners look at three areas when deciding what fitness rating to give to a specific expedition; duration, difficulty and environment. The table below will give you some more detail on this and should help you to better understand why your expedition has been given a certain rating. Some things don’t always fit neatly into the categories; in these cases the Planners use their personal experience, knowledge and best judgement to decide the most appropriate rating.
| Challenge Rating | Criteria |
|---|---|
| 1 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. | |
| 2 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 | |
| 3 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?
Fitness is important regardless of the rating your expedition has been given. Getting fit is not just about making the more demanding parts of your itinerary easier. The fitter you are, the more energy you will have and the happier you will be! You’ll be able to give your all not only during treks and other activities but also whilst on project. Travelling is a lot more enjoyable when you’re not struggling to lift your backpack on and off buses.
There is also a hidden benefit with becoming fitter: it will give you greater mental toughness and more confidence in your ability, so when you get home you’ll be unstoppable!
To reach the right level of fitness you need to have a good exercise plan in place before you depart. It’s important you choose exercise that you enjoy; why not join up with other members of your team and run a lunchtime ‘running club’ or enter your expedition team in to a 5 a side football tournament? Training with others will give you support and motivation and there’s nothing like a bit of friendly competition to keep you going!
Cardiovascular fitness
The most important type of fitness for your expedition is cardiovascular. Exercising to improve this is often called ‘stamina’ or ‘endurance’ training. This type of training will make your heart and lungs more efficient meaning that you won’t get out of breath as easily.
| 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
You will also benefit from doing some training to build muscle and increase your body’s strength. You can do this by circuit training or repetitions of exercises such as sit-ups or press-ups.
| 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
There is no better way to prepare yourself for your expedition than to get out there and practice. Trekking will not only improve your fitness but it’s also a great way to get used to carrying a pack, wear-in your walking boots, try out your kit and see how good your rucksack packing skills are! If you’re carrying a rucksack make sure it contains appropriate equipment for the day and the weather (e.g. food, first aid kit and waterproofs). If you want to practice carrying a full weight expedition pack a good idea is to make up the additional weight with bottles of water, that way, if you realise that you are not yet fit enough for carrying that weight you can easily pour some water away.
What will happen if I'm not fit?
It’s up to you to ensure you’re prepared and ready for your expedition; there’s a lot to think about; visas, kit lists, inoculations etc. however making sure you’ve a good level of fitness is just as important.
During the expedition the Leader Team will monitor the progress of individuals as the itinerary progresses. Should anybody be struggling then there are a range of options for the leader e.g. slow down the pace, extend the trek to give more time, shorten the route, potentially lighten packs by hiring pack animals etc.
Such scenarios may impact the planned itinerary and dynamics within the team; particularly where the expedition focus is centered on an objective e.g. a high peak. However, the priority of the Expedition Leader is always to keep the whole team safe; this means that if there are concerns about any individual and no alternative, the whole team may be unable to complete a section of the expedition.
If you or your parent/guardian have a concern around fitness prior to departure we’d like you to speak to us, in certain circumstances additional plans can be made for when you are overseas to support certain scenarios.
Prior to departure Outlook will ask parents/guardians to confirm (via the portal) that their child has the appropriate level of fitness for the expedition.
Important note
The information provided above is to be used as guide to help with your fitness training, participants should consider their own circumstances and medical background. If you’ve any questions or concerns we’d urge you to speak to someone with specialist knowledge and expertise e.g. school PE teachers, local fitness instructor, your medical practitioner/GP etc.