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Fitness
How fit do you need to be?
Each Explore trip has been given a physical challenge rating to give you an idea of what to expect. A rating of 1 is the lowest and 5 is the highest.
High physical challenge ratings are given to Explore trips that involve demanding project work and/or multi-day rafting or trekking adventures. High ratings are also given where there is a high level of physical and mental challenge due to long journeys or difficult time-zone adjustments.
The higher the physical challenge rating, the more preparation you should do in advance. The fitter you are physically and mentally, the more you will able to embrace the challenges that await you and maximise your enjoyment.
Check out your Explore trip's cultural, environmental and physical challenge ratings:
- The Azores
- Belize
- Finland Summer
- Finland Winter
- Jordan
- Laos Elephant Conservation
- Malaysia Adventure
- Malaysia Turtle Conservation
- Malawi
- Thailand
How do I get fit?
Fitness is important regardless of the challenge rating your Explore trip 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!
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 improve your fitness before you go, it's a good idea to have an exercise plan. 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!
Here's some useful information to help you.
Cardiovascular Fitness
The most important type of fitness for your Explore trip 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 | 25-45 mins |
| Aerobics/fitness class | 25 mins to 1 hour |
| PE Lesson | 1 hour |
| Swimming | 30 mins to 1 hour |
| Cycle ryde | 30-45 mins |
| Dancing | 30 mins to 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.. | 30 mins |
| Yoga Class | 45 mins to 1 hour |
| Strength fitness class | 30 mins to 1 hour |
| Interval training - using bodyweight exercises, such as press-ups, plank, squats, lunges etc. Perform 30 seconds exercise, 30 seconds rest, alternating a selection of exercises. | 20-30 mins |
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.