FREQUENTLY ASKED QUESTIONS (also see our home fitness page for commonly asked questions)
- 1. What if it rains?
- 2. I'm not in great shape - will I get left behind? And do I have to run?
- 3. What will a typical 1.5-hour group fitness session (Level 2) consist of?
- 4. What is the difference between Level 1, Level 2, and Level 2+?
- 5. Are there field trips?
- 6. What sort of clothes should I wear?
- 7. How much do your classes cost?
In general, OutdoorActive classes will go ahead whether rain or shine. Our regularly scheduled classes have access to a large and comfortable indoor meeting space. We spend more time indoors in rainy weather. If it is foggy, drizzling, or lightly raining, you can expect that your class will go ahead, but we will spend less time outdoors.
In the event of very foul weather, the class may be cancelled - Please check your email for cancellation notices.
A phone message will also be recorded at 455-1723 in the event of a sudden cancellation.
2. I'm not in great shape - will I get left behind? (And do I have to run?)
OutdoorActive classes are specifically designed to accommodate a variety of fitness levels. Activities generally happen in one location, or move in a circle, so you can’t be left behind. (For example, if the challenge is to stride up and down a hill with poles for 5 minutes, a very fit person might go up and down 10 times, a moderately-fit person might do it 7 times, and a less-fit person may only do it 3 times. Everyone is encouraged to do the best they can).
New for 2012, Level II+ on Tuesdays is designed for repeat students and will move a little faster - for those who find it challenging to keep up, they may wish to switch to the Tuesday Level I or Thursday Level II.
As for running: You do not have to be able to run or jog to participate, and nobody will force you to run. There are parts of the workout where you will have the option to do a light jog, but if you are not ready for this, you can simply walk briskly instead. And as you build your fitness, you may find yourself enjoying jogging a bit more!
And for those who will never be interested in running, there is no "jogging option" in Level I!
3. What will a typical 1.5-hour group fitness session (Level 2) consist of?
Each 1.5 hour session will consist of a wide variety of exercises. A typical session might go something as follows:
- Warm-up stretching;
- 10 minute warm-up brisk walk with poles;
- “Calisthenics” – special activities and challenges that work on your strength while moving around (Examples – “See how high up the hill you can get by hopping 10 times”, "Walk backwards for the next block" ;
- Technique work - focused time on improving your nordic walking skills
- Speed work or “interval work” -- this means a series of short bursts of higher-intensity activity, with lower-intensity “recovery periods” in between;
- ‘Stationary’ strength-building exercises – Using our mats and resistance bands, we will participate in exercises designed to strengthen specific muscle groups;
- Stationary balance and posture work – this will focus on strengthening core muscles and improving body awareness;
- Cool-down walk and stretching work- to improve your flexibility and make sure you're not left with tight muscles at the end of your workout!
- Each class also builds in some "fun" - including games, challenges, obstacle courses, and even swinging on the swingset!
4. What is the difference between Level 1 and Level 2 and Level 2+?
"Level 2" is the new name for our standard group exercise classes. These classes are 1.5 hours long, and include a wide variety of low-impact fitness and resistance training activities, mixed with nordic walking. (see Question 3 above for more details).
We have now created a "Level 1" class for people who would like something slightly gentler and less physically demanding. This class is only an hour long, and nordic walking is the main activity. We will also engage in a good warm-up, as well as stretching at the end. During the class, you can expect to do some other gentle activities, such as walking with side-steps, walking up and down moderate hills, and doing various arm and upper body movements. However, there is no resistance (strength) training component to the Level 1 classes.
The difference between Level 2 (on Thursdays) and Level 2+ (on Tuesdays), is a slight variance in the pace and in the detail of explanations. In the Level 2 on Thursdays at Citadel, the pace will be adjusted to accommodate a wider variety of fitness levels, and introductory information regarding nordic walking and strength training will be provided for those who are new to the program. The Level II+ on Tuesdays is designed specifically for those who have been in the program for a while and are already familiar with our exercises and techniques.
On occasion, we may decide to do a special outing to a hiking area outside of town. This will be organized in consultation with the group. Please feel free to request a field trip!
6. What sort of clothes should I wear?
- Dress as you would for running, cycling or cross-country skiing. Wear stretchy, synthetic clothing that won’t absorb a lot of moisture (ie nylon or polyester rather than cotton). Even underwear should be synthetic.
- Wear several thin layers, rather than one big sweater. This way, you can adjust what you are wearing as you warm up and later cool off.
- Dress in layers that will allow you to be comfortable during the indoor portion of our workout.
- Depending on your build, you may want to wear spandex shorts or tights (you can put them under a pair of baggier shorts!) to prevent inner thigh chafing.
- Women may wish to invest in an extra-supportive sports bra - For C cup or larger, this really makes a difference to your comfort and efficiency! (Talk to your instructor for recommendations).
- Shoes should be proper running, light hiking, or trail-running shoes. Avoid court shoes or cross-trainers as they may give you shin splints. Heavy-duty hiking boots should only be worn in snow or heavy rain.
- For rainy weather, you may choose to wear a light rain shell and rain pants. Bear in mind, however, that rain shells are not very flexible and do not breathe well when you get sweaty. Sometimes people get wet on the inside of their rainsuits anyhow, from all the sweat! Another great rainy-day strategy to try, particularly if it is not very windy, is to wear several thick layers of polypropelene and fleece with nothing over top. These materials absorb very little water, and retain their warmth even when damp. As such, you will not feel cold and wet even though the clothes are not "waterproof".
TIPS FOR WINTER DRESSING
What to wear for a winter outdoor fitness class!