Wyndham Wisdom

Shape Up

Before you head off to Kilimanjaro (or on any other adventure), consider this advice.

                                                                                                          By Hannah Wallace

It's great to be active when you're on vacation, but it does require a certain level of, ahem, fitness--something that overly ambitious travelers often forget. Paul Gubanich, a sports-medicine doctor at the Cleveland Clinic, sees plenty of injuries as a result. We consulted him on how to make the most of your adrenaline-spiked getaway.

TAILOR YOUR WORKOUTS
You don't need a personal trainer to get in shape for your trip, just a good plan. To prepare for a cycling or hiking holiday, Dr. Gubanich recommends three cardio workouts a week. If you're already in good physical condition, he suggests progressively increasing the intensity and duration of your workouts, starting six to eight weeks before your trip, to help prevent injury and soreness. "For those who are more sedentary," he adds, "it may take three or four months." 

CHOOSE THE RIGHT LEVEL
"Be realistic about your current activity level," says Dr. Gubanich. Most adventure outfitters rate their trips: The Backroads company, for example, calls 10-20 miles of biking per day a Level 1 trip, while 56-75+ miles is Level 5. Though it may be tempting to use a trip as a carrot to get yourself in shape, don't be too eager. An occasional hiker, say, shouldn't attempt to climb Mount Kilimanjaro.

TRAIN TO THE CHALLENGES
You may not be able to work out in a high-altitude location or simulate humid weather, but you can carry a full backpack on practice hikes or add weights to your Stairmaster routine. If you plan a Grand Canyon hike, try training on steep hills. 

GET ACCLIMATED
After arriving at your destination, give yourself a day or two before launching into intense physical activity. This lets you adapt to a new climate and time zone. If you've traveled to a higher elevation, avoid altitude sickness by giving your body two to three days to adjust, says Dr. Gubanich.

MANAGE PRE-EXISTING INJURIES
Use basic stretches and gentle exercises to warm up before you set out on a rigorous hike or bike ride. And remember, dramatic changes in activity can exacerbate pre-existing conditions such as arthritis or tendinitis, so be sure to take any needed medication and/or ice the affected area afterwards.  
 
PACK SMART
"Don't wear a brand new pair of hiking boots on a Grand Canyon trail," says Dr. Gubanich. "Make sure they're worn in first." A water bottle, high-energy snacks, a cell phone and a First Aid kit are all essential. Obviously, you should tell someone where you're going if you're traveling alone (and even if you're not). And don't overpack. In fact, many of the travel injuries Dr. Gubanich sees come not from over-exertion on bikes and trails but from hauling heavy bags on and off planes and trains.  

Consult your physician before commencing an exercise regimen and before taking any medication. Use all medications as directed.