Park Rx: Destination Yosemite
Park Rx: Destination Yosemite is NOT sponsored by 3 WINS Fitness, CSUN, Los Angeles County, Park Rx LAC, or the City of San Fernando. It is not a sponsored activity. It is an activity which you may decide to participate in to improve your mental and physical health. YOU ARE THE SPONSOR. You are responsible for your health and wellbeing.
Almost anybody can safely take up walking, and light to moderate exercise is usually fine for healthy adults with no troublesome symptoms. But do you need to talk to your medical doctor before taking on a new exercise regimen? It is advisable to talk to a medical doctor if you have any questions about your health or plan to start more vigorous workouts than you have been already doing, but, especially if you haven't been active recently.
Definitely talk to a medical doctor if you have any injuries or a chronic or unstable health condition, such as heart disease or several risk factors for heart disease, a respiratory ailment like asthma, high blood pressure, joint or bone disease (including osteoporosis), a neurological illness, or diabetes to name a few. Also consult your medical doctor if you suspect you may have an illness that would interfere with an exercise program or if you have been experiencing any troublesome symptoms, such as chest pain, shortness of breath, or dizziness.
10 tips for avoiding injuries
Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries:
- Take five to 10 minutes to warm up and cool down properly.
- Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.
- Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.
- Listen to your body. Hold off on exercise when you're sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.
- If you stop exercising for a while, drop back to a lower level of exercise initially. If you're doing strength training, for example, lift lighter weights or do fewer reps or sets.
- For most people, simply drinking plenty of water is sufficient. But if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.
- Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.
- For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.
- Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.
- Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don't forget gloves.
https://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely
Park Rx: Destination Yosemite is about you taking control of your health and life. On this adventure, YOU are in control of what you want to do to improve your health. YOU are in control of how you get to Yosemite and what you want to do in Yosemite. What will be provided to you are suggestions and some guidance. Make sure you read the recommendations above and progress slowly and gradually. You should never experience pain during your activity. You prepare yourself for the adventure and take on only what you feel safe doing.
Not sure where to start or how to prepare? 3 WINS Fitness in San Fernando is a free exercise program that has been getting people like you fitter, stronger, and healthier since 2011. While 3 WINS Fitness and the City of San Fernando are not sponsoring this event, the exercise program can help you build the foundation you need to have a successful adventure in Yosemite and also make new friends.
The dates identified for Yosemite are to promote networking and social engagement with like-minded individuals. You can also use this exercise program to prepare you for any adventure you choose to take now or in the future. This trip is all about you. With this in mind, please review the Acknowledgement of Risk (following guideline of sample from USDA Forest Service) below and understand the risks involved.
ACKNOWLEDGEMENT OF RISK
A certain amount of risk is involved for individuals engaging in most activities on National Forests. Forest visitors engaging in these activities are expected to assume these usual risks.
I (we) recognize the element of risk in any adventure or activity associated with the outdoors. I (we) am (are) fully aware of the risks and dangers inherent in walking or hiking outdoors such as, tripping, slipping, falling.
Knowing the risks and dangers, I (we) understand the possible consequences of participating in such activity are as follows: muscle strain, sprains, broken bones, and even death by exertion, fall, drowning, or other accident.
I (we) certify that I (we) have the necessary skills and ability to participate in the said activity and assume full responsibility for myself (ourselves) for bodily injury, death and loss of personal property and expenses thereof as a result of my (our) negligence in participating in the said activity.
I (we) also agree to abide by the rules or instructions given to (us) either verbally or in writing. I (we) further understand that at any point, I may decline to further participate in the activity.
I (we) have read, understood, and accepted the terms and conditions stated herein and acknowledge that this agreement shall be effective and binding upon me (us) during the entire period of participation in the said activity.
It is time to get active and get healthy.
There will be a 4-month preparatory training program for the hike in Yosemite National Park you identify you’d like to make your Hope, Dream, Goal to accomplish. We’ll identify several possibilities or you can search https://www.yosemitehikes.com/ and begin your own discovery. Never been there? We’ll direct you to places you can stay and preparations to be prepared. Veteran Yosemite traveler? Maybe pick a new challenge or bring along your friends and family and encourage their adventure. Join others who want to live a healthy and active lifestyle.
You arrive with your own transportation on April 17. You can stay https://www.nps.gov/yose/planyourvisit/lodging.htm in Yosemite housing or put “lodging near Yosemite” in your favorite search engine and discover many options. Many of us are staying in Housekeeping Camp or Camp Curry which you can see in the prior link. Your adventure begins as soon as you arrive but April 18 will be your Dream Adventure! Over the next weeks, we’ll describe some of the popular hikes people are taking. There will be Easy to Challenging!
ACTIONS:
- Make your lodging reservation.
- CLICK HERE to subscribe to our newsletter that will give updates and health and fitness tips. The newsletters will be housed on the 3 WINS Fitness webpage for convenience. 3 WINS Fitness is NOT sponsoring Park Rx: Destination Yosemite
- Start to get in shape by joining the nationally recognized 3 WINS Fitness Program at San Fernando Recreation Park, 208 Park Ave. It’s FREE. Mon., Wed., Fri. at 8:15-9:15am.
- Commit by sharing information with your friends, family, work colleagues and challenge them to join you!
Got Questions? Email steven.loy@csun.edu if you have general questions. As a frequent visitor to the park, he may be able to address many questions but again, YOU are your own sponsor of your Destination Yosemite. Steven Loy is not responsible or a sponsor of Park Rx: Destination Yosemite.
We will soon be posting up a Frequently Asked Questions (FAQ) section.
Thanks for taking time to read this. This is YOUR time. Get healthier and make your world BIGGER. Explore! Enjoy making new friends and solidifying relationships with friends and family. Do this for you!