And now on to the details/results…
And now on to the details/results…
Staying in shape while on the road is hugely important. Restrictions on space and equipment can often be an excuse to not bother but with the few exercises below, you should be able to overcome this mindset. I’ve included the routines I’m using for both travel and while of limited time at home. The same exercises are incorporated into my gym schedule and performed 4 or 5 times a week.
Often not thought about, body weight is an easy replacement for carrying weights around with you, although placing any object of equal weight in either hand will add to the benefit. One of the advantages of body weight is that you can make your workout more intense by adjusting the position of hands, legs and feet. Need an easy push-up? place your hands on a chair – need to increase the weight, drop to the floor and put your feet on the chair; same exercise with two extremes of resistance. I train for strength and when at the gym, add on plenty of cardio classes for increasing my endurance levels.
Plank: Hold the position for 10 seconds, rest for 20 to 30 seconds, and repeat for a set of 10 repetitions.
Pushup position plank: Assume the start position of a pushup, with arms straight and abs and glutes squeezed tight. Keeping your head in line with the body, hold the position for 30 seconds.
15 Prisoner squats
15 Tricep dips
All below are for 10 Reps. The exercises above are the ones usually performed while on the road and also incorporated into my regular gym routine. For all exercises I do a total of 3 sets, resting for 1 minute between each set.
I’m hoping to follow up the post in the coming weeks with my standard diet breakdown. In the meantime, I recommend Dave Picard’s information on how to work out what your body actually needs, to perform at its best. Don’t be fooled by the bodybuilding title; Dave’s breakdown is applicable to get any body functioning correctly, whether an athlete, bodybuilder, or armchair sports enthusiast!
Getting a little more sleep is certainly helping with getting through the day with this pain in the side, which means I can take part in more activities. Still, I am unable to hike too far without getting exhausted, so opted out of the morning walk to the nearby medicinal plants. I’m already pushing myself harder than I should be and I don’t want to hold up the group from getting the most out of their time here.
It was nice to sit and read with just about everybody out of the lodge and I loaned the barman the netbook, so he could talk to his wife who he hasn’t seen for some time, and totally relaxed with a morning breeze on my face. After heading back to the room to freshen up a little, I came back to find a few people from another group in the front area, with one guy trying to take pictures of some large grasshopper type thing on his hand. It was pretty big with the body alone, a bit larger than a couple of my biggest fingers. It obviously didn’t like his photographic attempts as it bit him, forcing him to shake it off his hand, where it dropped to the side of the chair, where it stayed for most of the remainder of the morning.
As our own group returned, Elder handed over some cut up bits of wood to chew and try, before everyone had a good laugh. The flavour was like battery acid and started to make the mouth a bit numb – turned out it’s the equivalent of novacaine, but from a tree! Elder also brought back a concotion of tree sap that is used for fixing cracked bones. He made up a poultice and bandaged me up with it all; within an hour, I was able to move more freely, so something’s working.
My rib damage means I can’t do the tree climb I’d signed up for but instead, I get to record a video of B taking her turn. I’m pretty upset that I didn’t get to have a go but there will be other times, I’m sure. She made a great effort up a tree of around 110ft and seemed to enjoy the experience immensely. Soon after getting back from the tree climb, it was time to head to the canopy tower, for a view above the trees and the promise of a good Sunset and the occasional wildlife.
The walk to the tower is pretty short and along the way we had some explanaitions about rubber trees and the use of both sustainable and unsustainable farming of them, as well as seeing how the rubber is extracted. I never expected so many bugs at the canopy tower, and could stay longer than ten minutes at the top – the heat from the Sun was almost too much at that point. Flies were crawling in my eyes, up my nose and down my shirt, even though I had a ton of Deet on me; it was time to head to the bottom and get away from the swarm. On the way down, I encountered the biggest wasp-type thing I’ve ever seen and I’ll have to check my images later to clarify the species.
Back at the lodge and it was time to organise the details for leaving in the morning. Looks like we’re not all taking the same boat, so it was time to say goodbye to the group and wish them well. I wish I’d not been so crippled, so as to enjoy more time with everyone, but I’m glad we all had fun.