Physically Preparing for Course 

During your course you will learn that you are stronger than you know.

You will be physically challenged as you navigate whitewater rapids or rocky peaks. The more you physically prepare, the more you will be able to enjoy breathtaking natural environments. Here are some of the ways you can physically prepare for your course: 

Adopt Healthy Habits 

1. Arrive at your course start well rested. 
2. Reduce consumption of alcohol and caffeine. These substances require a lot of water and oxygen to metabolize. 
3. Drink water regularly instead of juice or soda. 
4. If you use tobacco products, be prepared to not have these products on course.

Fitness and Training 

You do NOT have to be an athlete or highly trained to attend a Colorado Outward Bound School course. However, you do have to be enthusiastic about being active and physically challenged.  

On course, you will likely use your muscles in new ways. If you aren’t used to being physically active on a daily basis, now is the time to start. Your efforts will pay off in enjoyment, comfort and fun.  

We recommend at least 30 minutes a day of moderate to intense exercise, five days a week. The best way to prepare for your course is by doing cardiovascular exercise, or “cardio.” Options for cardio include running, biking, hiking, swimming, dancing, and team sports. Weight and strength training will also be beneficial. As you increase your level of activity, remember to stretch, drink extra water, and eat lots of nutritious foods to support your muscular growth.  

The internet is full of resources for fitness training. Here are some of our suggested resources to check out: 

• Zombies, Run! – Get fit. Escape zombies! :D 
• Gymshark Training – Free app with gym exercise tutorials and a library of workout plans. 
• Nike Training Club – Free app that helps you create a personalized multi-week training plan. 
• FitOn – The free version of this app offers live workout classes for cardio, strength, yoga, and more.  

Learn More:

Mentally Prepare for Course