Strength
Fit For Trips provides exercises on video that help you prepare for your walking trips.
Alternating Reverse Lunge: Two times per week Step backward with your right leg and solidly place your toes on the ground. Immediately, bend the knee and hip joints of both legs. Try to approximate a ninety degree bend in the front leg before you rise back up. Rise back up to the standing-tall position. Repeat this movement with the other leg. Do two sets with 10-15 repetitions for each leg.
Challenge: Progress to the Walking Lunge exercise. Balance
Single Leg Stances: Two times per week
Exercise information is provided for illustration and should be used in the context of a full Fit for Trips program. Consult your physician before starting a new fitness plan.
Stand on one leg with your hands extended toward a wall so that they are nearly touching. The suspended foot should remain still. If you lose your balance, steady your- self. Work up to holding unaided for 60 seconds. Challenge: Repeatedly raise and lower your suspended leg, or perform the stance while standing on an unstable surface, such as a pillow or cushion.
Marcus Shapiro is the founder of Fit for Trips in Atlanta, Georgia. He has over 20 years’ experience designing personal fitness training programs for travelers who are preparing for active vacations. Marcus field tests every exercise in The Wayfarers fitness programs to ensure safety and effectiveness.
www.fitfortrips.com 22 For more details:
www.thewayfarers.com
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