Remember the old sedentary days, when a vacation meant slathering on suntan oil and parking yourself on a beach for a week? No more. These days, many vacation itineraries are decidedly more active and exotic: mountain biking in Nepal, exploring Mayan ruins in Belize, a photographic safari in Africa or hiking through a cloud forest in Costa Rica.
But don`t think adventure travel is only for hard bodies. ”My biggest challenge,” says Bonnie Bordas, director of Seattle-based Womantrek (800-477- TREK), ”is convincing women that adventure travel is for them. These aren`t forced marches or bicycle races.”
A trip exists for every conceivable level of fitness. But regardless of the endeavor, some physical preparation is advised.
”The better shape you`re in, the more fun you`ll have” says Orinda Conway, an instructor at the National Outdoor Leadership School in Lander, Wyo. (307-332-6973).
Some areas to target:
Cardiovascular: ”Start a walking program two to four months before the trip,” advises Susan Eckert, executive director of Rainbow Adventures
(708-864-4570), an Evanston-based organization that conducts outings for women over 30. ”Begin with just 20 minutes around the neighborhood.” Work up to 3 miles for an easy trip, or 8 miles for more rigorous adventures.
Those who are more fit should consider running, biking or swimming. Stationary bikes, rowing machines or cross-country ski machines are good too. And to work those climbing muscles of the upper leg, try a stepping machine or step bench. Use it at least 20 minutes five times a week.
Muscle strength: With the exception of swimming and cross-country skiing, cardiovascular forms of exercise concentrate their muscle-building in the lower body. That`s why you may want to consider some upper-body exercises.
”Pushups are best,” says Bordas. Don`t let your spine sag; keep it in a straight line with your buttocks. The closer together your hands are, the more difficult the exercise. Start with 15 and work up.
”If this is too hard,” Bordas says, ”lower your knees to the floor and push up from there instead of from your feet.” Beginners can consider standing pushups. Place both hands on a wall and push out from this position instead of up from the floor.
Here are a few other exercises to work the arms. Repeat each for three sets of 15, three times weekly, alternating days.
Biceps curls: Hold a can of soup in each hand, arms at your sides, palms up. Keeping elbows close to your body, bend and straighten arms.
Triceps curl: With arms bent at a 90-degree angle, push your elbows straight back so that your chest thrusts forward and your shoulder blades come together. Using the cans as weights-grasping them as you would a glass of water-straighten your arms, so they extend behind you, then return to the bent position.
Flexibility: Stretching will not only relieve muscle stiffness after a workout, ”it also increases muscle flexibility,” says Greg Fetter of Greenwich, Conn.-based Outward Bound (203-661-0797), which uses wilderness experience as a vehicle for self-exploration. ”On trips, (stretching) helps cut down on injuries such as sprains and and muscle pulls.”
If even after adhering to your fitness regimen you lack confidence in your ability to complete the trip, don`t let it make you hesitate to go.
”Too much of our population assumes that they can`t cycle or hike or kayak,” Bordas says. ”But they can do it. We want people to get beyond that insecurity and just go for it.”
