AG Outdoor | 99
- ENDURANCE TRAINING TIPS:
Get your diary out, block out
every second Sunday for a hike
Grab your pack, some snacks,
water, a map and a buddy and
head for the bush
Try different locations every fort-
night and stay on trails at http://www.
Wildwalks.com
Gradually increase your dis-
tance and pack weight
Use apps like “Map My Run” or
your Fitbit to track your distance
and effort
Carry a mobile phone and basic
first aid in case of unexpected
incidents
Challenge yourself so you’re really
puffi ng at regular intervals
- INTERVAL TRAINING TIPS:
Find a handy location near
home like a set of stairs, a hill
or a park
Warm up by walking or bike rid-
ing to the location and stretch
before starting your intervals.
Use your phone timer to moni-
tor intervals. For moderate
intensity go 70% effort for 3-5
minutes with a recovery rest in
between. For high intensity go
90% effort for 30 seconds to
one minute with a recovery
rest in between.
Use the recovery time to relax and
or stretch
Gradually increase your pack
weight
Add variety by going up every
second step, jumping and using
poles for upper body strength
If it’s raining, go anyway. It’s a
great chance to test your gear.
- AGILITY:
Easy if you live near the coast just
check the tides on your Willy
Weather phone app and scram-
ble around the rocks on the head-
lands. If you’re near a river, look for
steep banks to scramble around.
No coast? No problem. Find
your local park and let your
imagination go wild. But best
to go at dawn or dusk so you
don’t upset the locals who
might think it’s strange to
climb trees or leap benches
Challenge yourself to use the
urban structures as your gym by
climbing over walls, fences and
railings using your upper body
and getting down low like a tiger
Wear cycling gloves to protect
your hands if you like.
Go to the gym if you love it but
choose a workout that challenges
your coordination and gets your
body working in a functional way.
- TOUGHNESS:
Train your mind by doing any-
thing that’s physically
demanding and boring. Try
vacuuming the house at a
decent speed, or doing a yin
yoga class
Do continuous sets of stairs, hills
or soft sand walking at a moder-
ate pace
Continue an activity like hold-
ing a yoga pose or riding your
bike up a big hill past the point
of comfort and gradually
extend the length of time you
can last
Take your heavy pack for a walk in
heavy rain, freezing nights or hot
sun
Jog or pack walk around and
around and around an oval
The fi tter you are the more fun you’ll
have so grab a buddy and start
today. Getting #trekfi t outside is fun.
(Clockwise from left) Whether
it is mountaineering, canyoning
or long-distance hiking, a good
level of all-round fi tness makes
all of these activities enjoyable,
rather than a suff er-fest.
