Training for Outdoor Adventures | BC AdventureSmart Summer Series 2024

Are you physically ready for your next big hike?

Join Dr. Peter Koci, professor at Douglas College, as he leads us through how to improve our bodies so we can do more, safely! It's all a part of the second "T" of our three T's - Training.

Increasing our fitness level reduces the chance of two of the top three reasons for SAR calls in BC according to the BC SAR Association's data driven insights:

Injury is the #1 reason. Increasing our strength and endurance can reduce the chance of injury. (Lower extremity injury is the #1 reason for enthusiasts requiring search and rescue in British Columbia.)

Exceeding one's abilities is the #3 reason. By expanding our endurance we can go futher, safer, and still have fuel in the tank to get to our REAL destination, HOME 🏠.

In addition to being a professor at Douglas College, Dr. Koci focuses his research on: experiential education, outdoor integrated programs, learning environments, and group dynamics.

Timestamps:
0:00 Welcome
0:31 Introducing Peter
4:54 Aerobic vs Anaerobic Systems
7:23 Muscle Fibre Types
9:54 Overload Principle
12:02 Principle of Progression
14:21 Principle of Specificity
17:40 Principle of Recuperation
23:47 Princple of Reversibility (Use it or Lose it)
25:39 FITT Principle
27:56 Exercise Prescription for Resistance Training
32:30 Target Heart Rate Zones
38:01 Exercise Zones
40:44 Developing a Personal Fitness Plan
44:41 Warm Ups and Cool Downs
46:49 Health Benefits of Exercise
49:38 Fitness-Related Injuries
51:58 Q&A: Smartwatches
54:33 Q&A: Differences with Age
57:18 Q&A: Warming up on the fly
1:01:05 Q&A: Weighted Vests
1:01:28 Q&A: Bodyweight Exercises
1:02:17 Q&A: Douglas College Course Name
1:03:42 Trip Planning, Training & The Essentials
1:07:45 Giveaways and Goodbyes
1:11:02 Trip Plan App

Heading outdoors?
Start with us @bcadvsmart

The BC Search and Rescue Association created AdventureSmart in 2004 and continues to 100% endorse and financially support this program in B.C.