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Diet and Exercise Program What are the Four Keys to Having a “GREAT TIME” at Philmont? Rush Williamson NCAC High Adventure Committee January 22, 2017 The Four Keys to Having a Great Time at Philmont: • Be in Great Shape (THE Most Important!) • Keep Your Personal Weight Down • Keep Your Pack Weight Down • Be Properly Trained • Pertains to Scouts Too! Reality Check • 50% of all Advisors - NO Meaningful Physical Preparation! • 30% of all Advisors - Inadequate Preparation! • Only 10% of all Advisors Have Done Enough! • Only 10% of all Advisors Have Done More Than Enough! Which Category Will You Be In? Are You in Shape? Or Are You in Denial? How Can You Tell for Sure? If You Can’t: • Jog 2 ½ miles in less than 30 Minutes • Climb a 10-story building staircase 10 consecutive times • Carry a loaded backpack (25% of your weight minimum) for 10 miles on roads or bikepaths, in less than 4 ½ hours …AND DO IT AGAIN TOMORROW & THEN THE NEXT NINE DAYS! What were Those First Two Keys to Having a Great Time at Philmont. • Get in Great Hiking Shape • Get Your Personal Weight Down HOW? Diet and Exercise! Fitness Myths  Exercise Can Erase A Bad Diet 80% of what you look like is based on your diet  You Just Need To Tone  Always Stretch Before Exercising  You Can Spot Reduce Fat  You Burn Fat Only At Your Target Heart Rate  You’ll Burn More Fat On An Empty Stomach Maik Wiedenback “101 Fitness Myths Philmont Medical Checks Also Known As “The Wall” Trekker Weigh-In (Especially If You’re Obviously Overweight!) • Advisor Blood Pressure Check – 150/95 • Zero Tolerance / No Appeals ( A $5000 Mistake! ) Philmont Weight Limits HEIGHT RECOMMENDED WEIGHT MAXIMUM ACCEPTANCE 5' 5" 114 - 162 195 5' 6" 118 - 167 201 5' 7" 121 - 172 207 5' 8" 125 - 178 214 5' 9" 129 - 183 220 5' 10" 132 - 188 226 5' 11" 136 - 194 233 6' 0" 140 - 199 239 6' 1" 144 - 209 246 6' 2" 148 - 210 252 6' 3" 152 - 216 260 6' 4" 156 - 222 267 Overweight – What to Do??? • When do you Start? • What do you do BEFORE Starting? • What is Your PROPER Target Goal? • WHY is that the Goal?

Description:
You Burn Fat Only At Your Target Heart Rate. ➢ You'll Burn More Fat On “Amazingly, some people do no special training for long-distance hikes. George Meek (“Poet”). Time for Strength Training. • Weightlifting (Free or Bench).
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Philmont Fitness Preparation for Advisors – Part 2 (2017) PDF

34 Pages·2017·2.57 MB·English
by  Miriam I. Hatch
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Diet and Exercise Program What are the Four Keys to Having a “GREAT TIME” at Philmont? Rush Williamson NCAC High Adventure Committee January 22, 2017 The Four Keys to Having a Great Time at Philmont: • Be in Great Shape (THE Most Important!) • Keep Your Personal Weight Down • Keep Your Pack Weight Down • Be Properly Trained • Pertains to Scouts Too! Reality Check • 50% of all Advisors - NO Meaningful Physical Preparation! • 30% of all Advisors - Inadequate Preparation! • Only 10% of all Advisors Have Done Enough! • Only 10% of all Advisors Have Done More Than Enough! Which Category Will You Be In? Are You in Shape? Or Are You in Denial? How Can You Tell for Sure? If You Can’t: • Jog 2 ½ miles in less than 30 Minutes • Climb a 10-story building staircase 10 consecutive times • Carry a loaded backpack (25% of your weight minimum) for 10 miles on roads or bikepaths, in less than 4 ½ hours …AND DO IT AGAIN TOMORROW & THEN THE NEXT NINE DAYS! What were Those First Two Keys to Having a Great Time at Philmont. • Get in Great Hiking Shape • Get Your Personal Weight Down HOW? Diet and Exercise! Fitness Myths  Exercise Can Erase A Bad Diet 80% of what you look like is based on your diet  You Just Need To Tone  Always Stretch Before Exercising  You Can Spot Reduce Fat  You Burn Fat Only At Your Target Heart Rate  You’ll Burn More Fat On An Empty Stomach Maik Wiedenback “101 Fitness Myths Philmont Medical Checks Also Known As “The Wall” Trekker Weigh-In (Especially If You’re Obviously Overweight!) • Advisor Blood Pressure Check – 150/95 • Zero Tolerance / No Appeals ( A $5000 Mistake! ) Philmont Weight Limits HEIGHT RECOMMENDED WEIGHT MAXIMUM ACCEPTANCE 5' 5" 114 - 162 195 5' 6" 118 - 167 201 5' 7" 121 - 172 207 5' 8" 125 - 178 214 5' 9" 129 - 183 220 5' 10" 132 - 188 226 5' 11" 136 - 194 233 6' 0" 140 - 199 239 6' 1" 144 - 209 246 6' 2" 148 - 210 252 6' 3" 152 - 216 260 6' 4" 156 - 222 267 Overweight – What to Do??? • When do you Start? • What do you do BEFORE Starting? • What is Your PROPER Target Goal? • WHY is that the Goal?

Description:
You Burn Fat Only At Your Target Heart Rate. ➢ You'll Burn More Fat On “Amazingly, some people do no special training for long-distance hikes. George Meek (“Poet”). Time for Strength Training. • Weightlifting (Free or Bench).
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