RECREATIONAL ACTIVITIES

fITNESS &
CONDITIONING FOR
OUTDOOR ACTIVITIES
GROUP 7

Felisarta
Acuña
Cosain
 What is fitness & conditioning?
fitness
Fitness is the quality of being
suitable to fulfill a particular role or
task, by conditioning the body
with basic to advance routines.
conditioning
Conditioning is the process of
improving one’s physical
condition by performing routines
to target the whole body with
combined exercises and routines.
outdoor fitness
routine
NO GYM? NO PROBLEM!
Getting exercise does not have to
mean going indoors to the gym.
You can get a full workout in your
own backyard, local playground, or
park.
 OUTDOOR FITNESS ROUTINE
Your routine should include 3 types of exercise:

Aerobic exercise Stretching exercise Strength training

This is any kind of exercise that uses your
larger muscles and gets your heart
beating faster. Aim to get at least 2 hours
and 30 minutes of moderate-intensity
aerobic exercise each week.
These exercises stretch your
muscles for better flexibility and
range of motion in your joints. You
can stretch before or after doing
your other exercises.
These exercises work your muscles to make
them stronger and help build stronger bones.
Try to work out all of your major muscle
groups at least twice a week. Just make sure
to rest for a day in between.
 RUN! RUN! RUN!
Running can help you keep a level of impact in
your body that can provide good resilience with
joints and the surrounding muscles and tendons
that support joints.

LIFT! LIFT! LIFT!

Lifting increases muscle strength by making
your muscles work against a weight or force. It
helps improve balance , avoids injuries to joints,
and makes one’s body feel lighter.
BODY CONDITIOING
Here’s a comprehensive routine that you can
do 3-4 times a week.

Warm-Up

ROUTINE
Jogging for 5 minutes.
Dynamic Stretches: Leg swings, arm circles, and hip circles for 5 minutes.

Strength Training (2-3 Sets)

1. Squats or Lunges: 15-20 reps to strengthen legs and glutes.
2. Push-Ups: 10-15 reps to work the chest, shoulders, and triceps.
3. Plank: Hold for 30-60 seconds to strengthen the core.
4. Bent-Over Rows: 12-15 reps with dumbbells to target the back and biceps.

Cardiovascular Exercise
Steady-State Cardio: 20-30 minutes of continuous activity at a moderate
pace (running, cycling, swimming).

Flexibility and Agility

1. Yoga or Pilates: 15-20 minutes focusing on flexibility and core strength.
2. Ladder drills or cone drills for 10 minutes to improve coordination and speed.

Cool-Down
Stretching: Focus on major muscle groups – hamstrings, quads, back, chest,
and shoulders. Hold each stretch for 20-30 seconds.
Deep Breathing: 5 minutes to relax your body and lower your heart rate.
why is fitness & conditioning for
outdoor activities important?
 improves Balance and
coordination
Developing better balance increases stability, allowing adventurers to
maintain equilibrium on uneven surfaces such as rocky trails,
riverbanks, or tree roots. This stability is crucial for preventing falls and
injuries, especially when traversing rugged landscapes or engaging in
activities like rock scrambling or trail running.
Coordination refers to the synchronization of movement and balance,
allowing individuals to execute movements accurate and efficiently.
Enhancing coordination through exercises like balancing on unstable
surfaces or practicing proprioceptive drills sharpens motor skills and
proprioception (the body’s sense of its position and movement in
space).
increases strength
and power
Power, the ability to exert force explosively, is crucial for
dynamic movements such as jumping, climbing, or
sprinting encountered in many outdoor activities.
Conditioning exercises that target power development,
such as plyometrics, lifting, or explosive bodyweight
movements, enhance the ability to generate rapid, forceful
movements, enabling adventurers to overcome obstacles,
ascend steep inclines, or execute quick maneuvers with
speed and efficiency.
 improves muscular and
cardiovascular
endurance
Building endurance through consistent conditioning exercises offers
numerous benefits for outdoor adventurers, enhancing their ability to
sustain prolonged activity, conquer challenging terrains, and embrace epic
expeditions. Endurance training boosts cardiovascular fitness and aerobic
capacity, leading to improved oxygen utilization, delayed fatigue onset, and
heightened stamina crucial for activities like long-distance hiking,
backpacking, or trail running. This increased endurance not only facilitates
exploration of remote landscapes and multi-day adventures but also fosters
mental resilience, enabling adventurers to overcome obstacles, endure
discomfort, and persevere through adversity during outdoor pursuits.
Moreover, endurance training promotes overall health, including improved
heart health and reduced risk of chronic diseases, while facilitating
acclimatization to environmental stressors such as altitude, heat, or cold,
ensuring adventurers can thrive in diverse outdoor environments and fully
embrace the challenges and beauty of the natural world.
enhances flexibility
and mobility
Enhancing flexibility and mobility through targeted conditioning
exercises is essential for outdoor adventurers, providing a range of
benefits that improve movement efficiency, reduce injury risk, and
enhance overall performance. By increasing range of motion and joint
mobility, adventurers can move more freely and comfortably through
diverse terrains, from rocky trails to steep inclines, while reducing the
likelihood of strains, sprains, and overuse injuries. Improved agility,
coordination, and posture enable quick and precise movements,
facilitating navigation of obstacles and maintaining stability in
challenging environments.
Additionally, flexibility and mobility training aid in post-activity
recovery, promoting relaxation, reducing muscle soreness, and
facilitating faster recovery after exertion, thus enabling adventurers to
embrace outdoor pursuits with greater confidence, resilience, and
enjoyment.
thank you!