Get active on vacation!

It’s never too early to start thinking about your summer vacation. This year why not try to make it an active holiday. With the sport tourism industry growing by leaps and bounds, many people are jumping on the bandwagon and centering their holidays around participating in a sporting activity. Whether you enjoy cycling, sailing, running, hiking, climbing, or any other activity there are many businesses that can help you enjoy your vacation while getting a great workout.

Some vacation ideas include:

• Cycling in the Netherlands (bike and barge)
• Cycling in Quebec
• Rock Climbing on Mount Olympus
• Running and volunteering in Gambia
• Sailing in British Columbia
• Hiking in Peru
• Multisport (hike, bike, and kayak) the Dalmation Coast (Croatia) family tour

These are only a few of the wide array of sporting vacations that are available to individuals as well as families. In order to make sure that you get the most out of your holiday be sure that you get some training in. For tips on training and conditioning for any of these sports and more check out the many resources in the SIRC Collection.

Schools out for summer!!!

Well it is official, summer vacation has begun. How are you spending those crazy, hazy days of summer? How are you keeping your children entertained for the next 10 weeks? What are your vacation plans? Why not try an active vacation this year? Perhaps some adventure travel? Keeping you and your family active this summer is very important, so why not combine sport and adventure for your vacation.

Maybe sea kayaking in one of our Atlantic Provinces, white water rafting in Quebec, cycling in the Drumheller Badlands of Alberta or hiking in the Rockies of British Columbia? Tree top tours are the latest craze in family adventure travel and can even be done as a day trip in most areas of Canada. Haliburton Forest in Ontario has the world’s largest canopy boardwalk. Imagine being suspended 20 meters above the forest floor. Your children will forget all about their video games after an exciting day in the tree tops.

How about a multi-sport vacation? Whiteshell Provincial Park in Pinawa, Manitoba, offers golf, tennis, rafting, canoeing, hiking, sailing and geocaching. What is geocaching you ask? It is basically a high tech treasure hunt and will definitely keep your techno teens entertained, outside and active this summer. Participants use GPS devices and often traverse rocks, mountains and creeks to locate caches — usually a stash of trinkets and clues to the next location. It’s fun for the whole family!

To learn more about how you and your family can have an active vacation this summer check out these SIRC resources:

• Adventure travel, running and triathlon. Active Woman Canada Sept/Oct 2004: Vol. 2 Issue 5. p. 10-12
• Travel like a PRO. Broudy, Berne, Backpacker Mar2009, Vol. 37 Issue 2, p37
• ADVENTURES GUIDE. Bicycling Jul2008, Vol. 49 Issue 6, p133

To learn more about geocaching check out these SIRC resources:

• Teaching GPS Technology in Nature Education Programs. Bourdeau, Virginia, Camping Magazine Nov2007, Vol. 80 Issue 6, p1
• SCAVENGER HUNTS GO HIGH TECH. Hontz, Jenny, Shape Jul2006, Vol. 25 Issue 11, p42
• Over the River and through the Woods. Chavez, Deborah J.; Courtright, Rich; Schneider, Ingrid, Parks & Recreation Apr2004, Vol. 39 Issue 4, p68

Adventure Travel and the Older Adult

With summer in full swing, many older adults will be boarding planes, trains and ships to head off for their latest travel adventure. Research shows that the aging population, with their improved health and disposable incomes are looking for trips that are stimulating culturally, socially and that include a lot of interaction and adventure. Many individuals or couples are increasing their level of physical activity in retirement and are seeking trips that will give them a challenge.

Before choosing a trip or adventure, it is a good idea to take a look at the types of activities you will be doing and match them to your skill and fitness level. For example:

1. Easy adventures - involve bus/cross-border shopping trips or cruises
2. Moderate adventures - may include hiking or geocaching
3. Extreme or 'hard' adventures - white water rafting, ziplining, or trekking through the jungle

Every trip involves a little preparation, especially if you plan on pursuing an adventure that will push your limits. Many activities will involve walking, climbing stairs or standing for long periods of time. A good fitness program will include exercises that work the cardiovascular system, increase flexibility, and improve strength and balance.

• Set aside a predetermined time to walk, bike, swim, or participate in an exercise class.
• Investing in a pedometer can provide good motivation and feedback on your progress.
• Incorporate physical activity in your life by; taking the stairs, parking further away from a mall entrance, or pacing while talking on the phone.  All of these little changes will add up to a substantial increase in your physical activity.
• Flexibility training will come in handy for long days of sight seeing.  Stretching is also important for those who will be doing a lot of walking during their travels, experiencing long plane rides or driving for long distances.

People often think of vacations as a time to do less, when in fact many people end up doing more physical activity while away from home. If you want to make the most of your travels, develop a good level of fitness before you take off on your next adventure!

References from the SIRC Collection:

1. Cruising comforts. Active Living. November 2002;11(5):38-39.
2. Luthi W. Adventure travel: an overview. Journal On Active Aging. May 2007;6(3):38-46.
3. Patterson I. Baby Boomers and adventure tourism: the importance of marketing the leisure experience. World Leisure Journal. 2002;44(2):4-10.
4. Rogers M, Rogers N, Page P. Get ready for summer! a fitness program to prepare for vacations. Functional U. May 2007;5(3):1-8.
5. Staats S, Pierfelice L. Travel: A Long-Range Goal of Retired Women. Journal Of Psychology. September 2003;137(5):483-494. 
6. Sugerman D. The relationship of age to motivation and skill development level in outdoor adventure programs for older adults. / Comment l'age agit sur la motivation et le niveau de developpement des habiletes dans les programmes d'activites de plein air axees sur l'aventure, a l'intention des aines. / Como la edad actua sobre la motivacion y el nivel de desarrollo de las habilidades en los programas de actividades al aire libre orientados sobre la aventura y dirigidos hacia las personas mayores. Society & Leisure / Loisir & Société. Autumn 2002 2002;25(2):351-376.
7. Travel by Leisure Care: enriching lives through the fun of adventure. Journal On Active Aging. May 2007;6(3):76-79. 

Keeping the Momentum

Whether you’re planning a March break getaway or already thinking ahead to summer vacation, a little time away can be the highlight of your year. Travel typically involves departing from your daily routine which can include your workout or training schedule. Sometimes a break in training can be seen as a setback in the hard work you've put into reaching your fitness goals. Keeping up training momentum is actually a lot similar to organizing a good vacation; it’s all in the planning.

As an athlete vacationer, the first thing you should do is adjust your mindset and approach to training while you’re on vacation. Workout expectations should be different from what they would be at home.

Planning Suggestions:

Do Some Research: Find out what facilities will be available. Are there going to be gyms in the vicinity and do they offer day passes? Will there be places that offer fitness classes? Take advantage of any you find to help keep a bit of routine to training.

Be Flexible: Fit in workouts whenever you can; go for a swim, hike on a trail, bike around the city, or try something new. If you aren’t able to fulfill your typical workout, that’s okay, view the week as light training or as a cross-training opportunity.

Stay on Top of Your Nutrition: It’s a given that there will moments of indulgence while on vacation, just avoid making it every meal. Either bring some nutritious snacks along or explore a local market for fresh fruit and vegetables.

Go Ahead, Relax: Don’t waste time worrying about undoing your conditioning, strength and endurance will not disappear overnight. It takes roughly 2-3 weeks for well-trained athletes to show a less than 10% loss of power and endurance when training stops. Planning a scheduled rest period can even benefit training.

If you plan to incorporate training into your holiday, remember to take time and enjoy your vacation. Just like your training, time, effort, and money have been invested in planning your getaway, so have fun and stay fit.

References Available from SIRC Collection:

1. Krause P. The Benefits of Cross-Training. AMAA Journal. Spring2009 2009;22(2):9-16. 
2. Marques M, Zajac A, Pereira A, Costa A. Strength Training and Detraining in Different Populations: Case Studies. Journal Of Human Kinetics. December 2, 2011;:7-14. 
3. McMaster D, Gill N, Cronin J, McGuigan M. The Development, Retention and Decay Rates of Strength and Power in Elite Rugby Union, Rugby League and American Football.Sports Medicine. May 2013;43(5):367-384. 
4. Meeusen R, Duclos M, Gleeson M, Rietjens G, Steinacker J, Urhausen A. Prevention, diagnosis and treatment of the Overtraining Syndrome. European Journal Of Sport Science. March 2006;6(1):1-14.
5. Oliveira V, Leite G, Prestes J, et al. EFFECT OF A DETRAINING PERIOD ON NEUROMUSCULAR VARIABLES IN HANDBALL ATHLETES. / EFECTO DE UN PERÍODO DE DESENTRENAMIENTO SOBRE VARIABLES NEUROMUSCULARES EN ATLETAS DE BALONMANO. Fitness & Performance Journal (Online Edition). March 2009;8(2):96-102.
6. Thomas L, Mujika I, Busso T. A model study of optimal training reduction during pre-event taper in elite swimmers. Journal Of Sports Sciences. April 2008;26(6):643-652.