World ExpeditionsBig Adventures. Small Footprint.https://assets.worldexpeditions.com/BlogOn the couch with Angel Armestohttps://assets.worldexpeditions.com/Blog/PostId/2471/on-the-couch-with-angel-armestoActivities,Mountaineering,Community,Guides and staff,Destinations,South America,ArgentinaSun, 27 Feb 2022 14:59:00 GMT<p><strong>As one of the most experienced guides on Argentina’s 6962m Aconcagua, Angel Armesto is wired for the outdoors. He lives and breathes nature, having summited Mount Everest twice and climbed South America's highest mountain a dizzying 80+ times!</strong></p> <p>We had a chat with the climbing enthusiast who shared some of his treasured moments on a mountain, how he tackles fear and what he does to stay fit and healthy.</p> <blockquote> <p>“Among my friends, some call me "The Oracle"… but in a few words I can say, I love mountain guiding as it offers me an incomparable opportunity to meet outstanding people and provides a source of an unbelievable wisdom you can’t get from books.” </p> </blockquote> <p>Based in Argentina, Angel lives in the charming wine capital city of Mendoza, so it may not come as a surprise that he’s also a bit of a culinary connoisseur – he's known for cooking up a mean meal on his expeditions!</p> <p><img alt="Celebrating on the summit of Aconcagua | <i>Angel Armesto</i>" class="responsiveImage" cropdataid="547734" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/South-America/Argentina/Aconcagua_-Argentina-547734-1100px.jpg" variablesrc="/croppedImages/South-America/Argentina/Aconcagua_-Argentina-547734-###width###px.jpg" /></p> <p>With over 20 years of climbing experience under his climbing belt, the professional mountaineer has led expeditions to some of the world’s most remote peaks, like Vinson Massif in Antarctica, which has seen him engineer very complex logistics. Spending hours and hours studying and researching every aspect related to expeditions to ensure participants' safety, it’s no wonder he holds an outstanding summit success rate and safety record.</p> <p>Angel is one of our most popular expedition leaders thanks to his vast knowledge. He can offer a world of wisdom on what it’s like to <a href="https://worldexpeditions.com/Argentina/Mountaineering/Aconcagua-Expedition?utm_source=Angel%20Armesto&utm_medium=hyperlink&utm_campaign=Blog%20traffic&utm_content=Aconcagua_Expedition" target="_blank">climb Aconcagua</a>, and discuss on end about gut biology, world macroeconomics and even quantum physics.</p> <h3>What first inspired you to pursue a career in mountaineering?</h3> <p>I first looked to the mountains when I was five and growing up on the edge of a countryside town I was connected to nature all the time; so mountains were only another exotic playground to explore. My first climb was at the age of 14 and it was since then that I realised I was born for it.</p> <h3>How do you think trekking and climbing help people grow or evolve on other levels?</h3> <p>Mountaineering requires us to be introspective. Walking on a snow-covered mountain and watching the horizon turning from dark blue to the golden glow of the sun in absolute silence on a summit day is the closest environment I can compare to meditation in a gompa.</p> <p>Today’s lifestyle pollutes our minds with information and noise and does not allow us much space to "self-think". Mountaineering does.</p> <p>Trekking is the best way to understand a new culture; learning folklore from a book is like trying to study love from watching a wedding film.</p> <p>I've collected some of the best treasures in the form of a huge smile and a cup of tea in a remote village, and these treasures cannot be exchanged, traded or even pictured. It's the eye-to-eye experience that turns a moment into a magical one.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Aconcagua-_Argentina-original-3-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Aconcagua-_Argentina-original-3-1024x768-###width###px.jpg" width="1024" /><span class="blogImageCaption">Amazing scenery as travellers ascend Aconcagua.</span></p> <h3>Have there been instances where you’ve felt vulnerable when trying to make a summit and disaster struck? How did you cope in those situations?</h3> <p>Yes, I've been dealing with a too close to call named Cancer, just before my first Everest climb as expedition leader. I cope with it the same way mountaineering taught me. If you fall, get up, wipe out the dust and keep ongoing. Life has so much in common with mountaineering, but whilst at altitude, everything is more intense and clear.</p> <h3>Is fear something that’s ever been an issue?</h3> <p>My good friend Fear; it’s been with me since I remember. I feared clowns, thunder and tax.</p> <p>Sometimes I ask Fear if he likes me or despises me. He loves me so much that he can't live without me, and I without him, as he helps me to live healthily. Fear does come along with me to the mountain, but Knowledge is my closest climbing partner and because he is on my side, Fear never, ever tried to interrupt me.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Summit_Aconcagua_Argentina-original-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Summit_Aconcagua_Argentina-original-1024x768-###width###px.jpg" width="1024" /><span class="blogImageCaption">Journey to the summit of Aconcagua.</span></p> <h3>Having guided over 80 expeditions to Aconcagua, what makes you continually return to this mountainscape?</h3> <p>After 84 trips to Aconcagua, the reason I still like to return is simple: there are few landscapes like this in this planet. So, taking the time to appreciate the outdoors – getting your head out of the tent, taking your tinted glasses off and watching everything around you, like when the sun is about to break away from the horizon – is why I continue being a guide.</p> <h3>You’ll be leading the Aconcagua Expedition with World Expeditions this year and in 2021. What tips would you suggest to someone who is keen on taking on this challenging climb?</h3> <p>My advice for everyone aiming to climb Aconcagua is to join a respected company. Much of the success from big projects in life is due to the quality of the leaders and a good team will get the best choices when the leader is motivated. Good operators always choose motivated crews.</p> <h3>What’s your regular fitness/training routine like?</h3> <p>I live a life of outdoors. My favourite training is to get a pack and go bushwalking with friends, and bringing along a huge sandwich, some fresh fruit and a bottle of wine.</p> <p>Laughing with friends keeps my abdominal and facial muscles strong, and cycling is my favourite transport. Anyone having a life like this will have enough fitness to climb Aconcagua.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Aconcagua-_Argentina-original-1-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Aconcagua-_Argentina-original-1-1024x768-###width###px.jpg" width="1024" /><span class="blogImageCaption">Trekkers at the beginning of the trail towards Aconcagua and they're already welcomed by magnificent vistas.</span></p> <h3>What’s your favourite gear/equipment when going on an expedition?</h3> <p>Whatever makes a climb safer is my favourite piece of gear. Safe in a way that protects one’s health, not just as life-survival equipment.</p> <p>In high altitude environments, a must in my gear list are mittens. I don’t let any member come with gloves, regardless of how good the salesmen at the shop might advise they are. To me, a summit is not worth a single fingertip of frostbite because an injury is not a sign of bravery, but a sign of something not well made.</p> <p>Another piece of gear I love is my notepad, a book to read at base camp and, of course, a picture of some of the best looking girls on earth – my beautiful daughter and wife. I always have a portrait of my daughter Sara, who reminds me every day what true love means and the many things the low land has waiting for me on my return.</p> <p>Mountains are not my entire life, as I’ve heard others say, they are a big part of mine.</p> <p><strong>Want to conquer one of the Seven Summits?</strong> Join Angel Armesto on the <a href="https://worldexpeditions.com/Argentina/Mountaineering/Aconcagua-Expedition?utm_source=Angel%20Armesto&utm_medium=hyperlink&utm_campaign=Blog%20traffic&utm_content=Aconcagua_Expedition" rel="noopener" target="_blank"><span style="text-decoration: underline;">Aconcagua Expedition</span></a> to climb the highest point in the Americas or explore the incredible Karakoram ranges with him on the <a href="https://worldexpeditions.com/Pakistan/Trekking-Walking/Ultimate-K2-Trek-Basecamp-Concordia-Gondogoro-La" target="_blank">Ultimate K2 trek</a> in 2022.</p> 24715 exercises to improve your walking fitnesshttps://assets.worldexpeditions.com/Blog/PostId/4904/5-exercises-to-improve-your-fitnessGear and Training TipsMon, 13 Sep 2021 04:57:29 GMT<p>Is your sense of adventure bubbling up as you plan and prep for your next walking holiday? Great! You’re halfway there! </p> <p>As much as the adventure comes from within, we must also train our bodies, because the fitter you are, the more fun you’ll have. </p> <p>In addition to learning general skills such as hiking and backpacking, you need to train your bum, legs and core as well as keeping your body supple. So, here are five functional exercises that work the big muscles and smaller stabilizers in your legs and glutes to help you prepare for the adventure of a lifetime. </p> <p>They’re called functional exercises because they mimic natural movement, getting all your muscles working together synergistically like they do when you run, jump, hike, scramble… whatever the adventure may be. </p> <p>They also incorporate various degrees of instability to help you develop better balance for walking on rough trails and terrain and moving your body in ways you never have before. And for most of these exercises, you don't need a gym or any equipment to do them!</p> <h2>Squat </h2> <p>The squat targets all the big muscles in your legs, glutes, hamstrings, and quadriceps. If you want extra resistance once you’ve perfected the technique, increase the weight in your backpack so you build greater strength. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/2t3Ab7a2ZM4?rel=0&controls=1"></iframe></div>   <p>Stand with feet shoulder-width apart, standing tall. Begin the squat by switching on the front core muscles which tilt the pelvis towards the front ribs while simultaneously tipping the torso forwards as you sit the hips backwards (like sitting on the loo). </p> <p>Slowly lower using the glutes to a 90-degree leg position, with weight evenly distributed through the whole foot. </p> <p>Return to standing using the glutes, keeping the pelvis tucked and the spine straight, powering through the whole foot including the big toe and keeping the head upright throughout. </p> <p>Do 10-15 reps per set. </p> <h2>Lunges </h2> <p>Lunges strengthen your glutes, hamstrings, quads and core to prepare you for hiking rocky trails and uneven terrain. Once you’ve mastered the basics, you can add weight to your backpack for greater strength. Whether you’re hiking to Everest Base Camp or summitting a trekking peak, lunges will prepare your legs for the most strenuous of activities. </p> <p>Stand feet together, core engaged, spine lengthened, and chest lifted and take a big step forward with your left foot. Lower straight down so your front left knee tracks over the top of your shoe and your back right knee points down toward the floor. </p> <p>You are on your back right toe. Push back using the glutes strongly to the starting position. Repeat on the right leg. Keep alternating. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/QOVaHwm-Q6U?rel=0&controls=1"></iframe></div> <p><br /> A good place to start is with 10-12 lunges on each leg and work your way up to three sets. </p> <p>Do Walking Lunges: Walking lunges are the same as basic lunges, except you alternate legs and you keep walking (moving) forward. Focus on excellent technique engaging the core and glutes with each lunge. </p> <p>If you’re not sure how to do them, consult a qualified trainer or physio to help you perfect them. It will be a great investment in a lifetime of healthy hiking knees. Do 10-15 reps on each side. </p> <h2>High Step Up </h2> <p>The High Box Step Up is a challenging exercise that targets the hamstrings, glutes, and quads. Extra instability is introduced when you increase the height of the step, forcing the stabilizer muscles to work together to keep you balanced. </p> <p>This exercise also provides a great hamstring stretch and is used when experiencing rough, rocky terrains. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/5qjqDHOUh-A?rel=0&controls=1"></iframe></div> <p> </p> <p>If you don't have a step-up box, place one foot on a platform slightly higher than your knee and drive forward, pressing down through your heel to lift your other leg. Then reverse the motion, controlling the descent to avoid jarring the leg on the way down. It’s harder than it looks. </p> <p>Do 10 reps for each leg. </p> <h2>Burpees </h2> <p>This is an advanced compound exercise requiring a strong core but it is great for improving strength, endurance and agility to turn you into a fit and fantastic adventure junkie. Stand with your feet shoulder-width apart, weight evenly distributed and your arms at your sides. </p> <p>Lower your body into a squat and then place your hands on the floor directly in front of you. Shift your weight onto your hands as you jump your feet back to softly land on the balls of your feet in a plank position, engaging the strength of your core. </p> <p>Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air to get the full benefit and prevent injury. Jump your feet back to where they came from in a squat behind your hands then reach your arms overhead as you explosively jump up into the air. Land and immediately prepare for the next burpee. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/G2hv_NYhM-A?rel=0&controls=1"></iframe></div> <p><br /> Start with five and work up to 20, remembering quality trumps quantity. </p> <h2>Mountain Climber </h2> <p>This exercise works to strengthen your core and legs and give you a cardio burn. </p> <p>Start in a plank. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air to get the full benefit and prevent injury. </p> <p>Bend your knee in towards your nose, crunching into your core, and then send it back out to plank position. Repeat on the other leg. Continue alternating legs, increasing the pace to get your heart rate up. Start with 20 seconds and work up to a minute.</p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/cnyTQDSE884?rel=0&controls=1"></iframe></div>   <p>These exercises are a great way to prepare yourself for whatever your next walking holiday throws at you, and you can do them anywhere – no equipment required!</p> <p><em>Our friends at <a href="https://www.wildwomenontop.com/" target="_blank">Wild Women On Top</a> have been connecting, coaching and championing women in the outdoors through hiking adventures since 2000. They have helped thousands of women fall in love with health and fitness – and find their inner wild by getting outdoors in nature. Find out more at <a href="https://www.wildwomenontop.com/" target="_blank">www.wildwomenontop.com</a>.</em><br /> <br /> <em></em><em></em><em></em></p> <hr />4904How to Choose the Right Activity Levelhttps://assets.worldexpeditions.com/Blog/PostId/2491/choose-the-right-activity-levelAdventure Travel,Trekking/Walking,Destinations,Middle East,Gear and Training Tips,ActivitiesMon, 13 Aug 2018 03:01:00 GMT<p><strong>Adventure travel will encompass a wide and varied range of activities and experiences; some are soft, while others are extreme. So, choosing a trip with the right activity level is one of the most important factors to consider to fully enjoy your journey.</strong></p> <p><strong>Adventurers Larissa and Michael Milne, who have travelled across six continents, have learned a few tricks on how to select an adventure and ensure the most rewarding experience – they share some great tips below.</strong></p> <p>The Monastery at Petra awaited: only 432 more steps to go... and we had already climbed about 400. Whose brilliant idea was this, anyway?</p> <p>We had expected to channel our Indiana Jones. We trekked several kilometers through sandy slot canyons exploring the <a href="http://www.worldexpeditions.com/index.php?section=trips&id=285330" rel="noopener" target="_blank">wonders of Petra</a>, Jordan. But the ancient World Heritage site was even more vast than we had realized. Climbing up the side of a mountain at the far end of the national park was going to take a bit more stamina than our 50+ year-old bones had reckoned with. The alternative didn’t appeal; however, we didn't like the option of teetering atop a donkey as four rickety hooves plodded up the edge of the abyss. It was going to have to be our own two feet. Onward and—after a short break every now and then—upward.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Petra-_Jordan-medium.jpg"><img alt="Petra, Jordan" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Petra-_Jordan-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Petra-_Jordan-medium-1024x683-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">Photo Credit: Joel Young</span></p> <p>Travel to exotic destinations and immersion in new cultures can be a dream vacation. But too much – or too little – activity can turn that dream into a nightmare. The definition of an “expedition” varies for everyone. For some it might be scaling a rock wall in the Andes, while others might relish haggling over rugs in a Middle Eastern souk. Both are memorable experiences that require stamina and a willingness to step outside your comfort zone. However, they each require different skills and temperament.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Valleys_and_hills_on_the_Inca_trail-_Peru-medium.jpg"><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Valleys_and_hills_on_the_Inca_trail-_Peru-medium-1024x681-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Valleys_and_hills_on_the_Inca_trail-_Peru-medium-1024x681-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">Valleys and hills on the Inca trail, Peru</span></p> <h2>Top tips to find the right adventure activity for you</h2> <p>The key to enjoying a destination is finding a trip with an activity level that matches your interests and abilities. A few points to consider:</p> <h3>1. Be sure to include enough activity</h3> <p>Don’t pick a trip with too little activity, thinking “I’ll squeeze a run in at some point.” That opening may never come, and spending hours in a museum or market will make you fidgety and grumpy. Instead of trekking or scaling a cliff, the only thing you’ll be climbing is the walls. Be sure to book a trip with daily activities built into the itinerary. Then you won’t have to carve out exercise time on your own.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Hecktic-WE-Milne-Larissa-giraffe-walk-Namibia-1024x760-copy.jpeg"><img alt="Walk in Namibia" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Hecktic-WE-Milne-Larissa-giraffe-walk-Namibia-1024x760-copy-1024x760-200px.jpeg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Hecktic-WE-Milne-Larissa-giraffe-walk-Namibia-1024x760-copy-1024x760-###width###px.jpeg" width="1024" /></a><span class="blogImageCaption">Larissa enjoying a leisurely walk in Namibia</span></p> <h3>2. Be brutally honest with yourself about your capabilities</h3> <p>For folks with less trekking experience, the reverse of the above tip is true. Don’t book a trip where you will exercise more than you’ve ever done before. If you don’t spend a lot of time hiking or cycling while at home, it’s unlikely you’ll enjoy spending entire days doing so on vacation. You’ll run yourself ragged and drag your more active trip mates down in the process. While we try to stay fit, since we’re in our 50s it takes us a bit longer to recover from rigorous physical days. Now we choose travel itineraries with a lower level of daily activity, or with rest days built in (or hot showers/tubs nearby!).</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Accommodation_at_Mt_popa-medium.jpg"><img alt="Mount Popa, Myanmar" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Accommodation_at_Mt_popa-medium-1024x680-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Accommodation_at_Mt_popa-medium-1024x680-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">Go for a refreshing swim with spectacular views on Mt Popa, Myanmar</span></p> <h3>3. Do your homework</h3> <p>Most tours provide an extensive description about the amount of activity in a given itinerary. Often you trek or cycle from one town to the next. Perhaps you’d rather spend your time at a museum or watching the world glide by from the deck of a ship. If so, seek an itinerary with more culturally-oriented activities. A recent excursion to the Galápagos Islands involved a fair degree of hiking, swimming and snorkeling. One of our fellow passengers suffered from a bad knee and couldn’t navigate stairs or climb in or out of a panga (dinghy). This was an integral part of our visit to each island. Had he chosen a trip better suited to his abilities he would have gotten much more out of this incredible destination.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Galapagos_Islands_scenery-medium.jpg"><img alt="Galapagos Islands, Ecuador" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Galapagos_Islands_scenery-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Galapagos_Islands_scenery-medium-1024x683-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">The stunning landscape of the Galapagos Islands</span></p> <h3>4. Be prepared</h3> <p>You can't get into shape on the plane ride to your destination. While you’re not training for the Olympics, it’s wise to ensure you engage in daily activity leading up to your trip. Even low-activity vacations generally involve more exercise than your normal routine. Hoisting and wheeling suitcases through the airport and touring cities and museums can be taxing. If you haven’t been walking at home, you'll feel it early in the trip. Follow the recommendations provided in your travel documents. You'll then be able to enjoy the new experiences without fatigue.</p> <p>World Expeditions offers an excellent <a href="https://worldexpeditions.com/Resources/Trip-Gradings?utm_source=Blog&utm_medium=Blog&utm_campaign=WE%20Blog&utm_content=Grading" rel="noopener" target="_blank">grading system</a> that ranks each of its trips. This gives you a snapshot of just how much activity to expect. Once you’ve determined an activity level that matches your ability, search for destinations that pique your travel bug.</p> <p>And the Monastery at Petra? Seeing that massive temple carved out of a stone cliff was definitely worth the climb, even if it did take us a while to get up there. Fortunately, the 5K trek back to town was (mostly) downhill, and we had a warm shower back at our hotel.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Monastery_Petra_Jordan-medium.jpg"><img alt="Petra Monastery, Jordan" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Monastery_Petra_Jordan-medium-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Monastery_Petra_Jordan-medium-1024x768-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">The Monastery at Petra, Jordan</span></p> <p><em>Guest blog post by global nomads Larissa and Michael Milne, who are a 50-something couple that have been global nomads since 2011. They chronicle their journey at <a href="http://www.changesinlongitude.com" rel="noopener" target="_blank">ChangesInLongitude.com</a>. #BestMountainTrek stories.</em></p> <p><em><strong>What's your ideal kind of adventure activity?</strong></em></p> 2491