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Preparing the Body

Healthy Habits
Start Now!

A great way to prepare physically is to adopt healthy habits. This involves getting used to eating healthy food, and focusing on developing a habit of being well-hydrated. It sounds so simple, but we all know how hard it can be to do both of these on a daily basis - especially if you are dealing with lots of stress or pressure at home. 

Here are some important ones to work on:

  1. Arrive at your course start well-rested. Sleep is key!
  2. Reduce consumption of fatty foods, excessive alcohol, and caffeine, as these substances require a lot of water and oxygen to metabolize.
  3. Eat plenty of unrefined carbohydrates (i.e. whole grains).
  4. Drink water regularly and whenever you’re thirsty, instead of juice or soda. Get yourself a water bottle and carry it with you, like this one!

Tobacco

If you currently use tobacco in some form (vape, chew, cigarettes) you need to stop far ahead of the start of your program. You can't use tobacco on course, and we don't allow patches or gum either. You need to be free from the temptation (chemical or behavioral) to use tobacco before you join us - otherwise, you are adding yet another challenge to an already challenging program.  

Exercise
Make a Plan!

We know that if you don’t already do it, adopting a daily exercise routine is not easy and that it can be challenging to find the motivation. But every minute you put in prior to your course will pay off once you get out there. So, if you do not already engage in 30 minutes of intense aerobic exercise three times a week, we recommend putting in the time to train prior to your course.

Build Aerobic Fitness

Before starting any fitness program it is always a good idea to consult your physician.

The most important kind of physical training to prepare for a HIOBS program is aerobic fitness (running, bicycling, skating, swimming, etc.), which stimulates heart and lung activity for at least 30 continuous minutes. The aim of your training program will be to increase your body’s capacity to maximize oxygen intake. This will increase the capability of your heart and circulatory system to supply blood and oxygen to all organs and tissues. If you already work out three days a week, build up to five or six days by increasing your time by 10% a week.

(thanks to Hamish Duncan for the photo!)

Running is a great option for aerobic fitness. You can run with friends outside, by yourself on a treadmill at the gym, you could join a recreational dodgeball or soccer team. Swimming and rowing are great too! Consider specific training techniques to prepare for your course such as climbing stairs with weight on your back (backpacking courses) or using a rowing machine (sailing or sea kayaking courses). 

The most important thing is to find an activity that you enjoy doing so you can stick with it!

Use Apps

We suggest using an app to help you get some new ideas, stay motivated and track your progress. Something like Runkeeper, Apple Fitness, Daily Cardio Workout, Seven... just to name a few! Switch it up, make it fun... just get moving! 

Make a Fun Plan and Stick To It!

Create a plan or system that will inspire you and keep you going back for more. While exercising three times a week is the minimum, five or six times a week is optimum. After each workout, stretch and work out with light weights to maintain flexibility and build strength.

Many people (especially those who delay the start of an exercise routine) try to do too much too quickly, the result of believing that the harder the body is pushed the faster it will improve. The opposite is true. The more moderately you increase your training, as long as you are increasing your heart rate adequately, the more quickly you will improve. Going too fast too soon can result in discomfort and discouragement, and even injury.

And just do it.

(Here's an 8-week plan for you to use if that's easier):

DOWNLOAD HERE

 

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