What are the real benefits of training outdoors?
- Better oxygenation by fresh air in a natural environment
- Increased muscle toning through greater stress on the deep muscles due to movement on an uneven surface
- Increased cardiovascular activity through exercising by movement rather than in a closed room
- A break in the routine due to seasonal changes and the variety of paths
- A reduction of stress through contact with nature which provides healing and relaxation
- A better balance due to movements on uneven ground (excellent in fall prevention)
- A better immune system (less colds in winter)
- Vitamin D synthesis when you train in daylight
- Greater motivation due to the socialization aspect initiated and encouraged by the coaches
Can I register for more than one program at a time?
Yes, it is possible to do a combination of programs as you wish. For example, you can sign up for a Cardio-Musculation program on Monday and a Plein Air Tonus program on Wednesday. The only exception is the Cardio-Jogging program: you must register for two sessions of the same level every week.
Is it possible to alternate my workouts?
By choosing more than one program available on the schedule, you can vary your type of workout in a week depending on the choice you make during your regular subscription. If you choose the VIP membership, you can choose any of the programs on the schedule and in all the parks of Quebec. This gives you a wide variety of choices according to your wishes throughout your session. It should be noted however that you must be registered in the Cardio-Jogging, Cardio-Nordique and Cardio-Bambin program to participate in it, even for the VIP program.
Can I train in other parks if I am out of my area?
The VIP subscription allows you to train in all the parks of the network across Quebec, without any limit throughout your session. It should be noted however that you must be registered in the Cardio-Jogging, Cardio-Nordique and Cardio-Bambin program to participate in it, even for the VIP program.
What training do the Cardio Plein Air coaches have?
All of our coaches have a recognized certification or diploma in the field of fitness. In addition, they have a CPR certificate that must be renewed every 2 years to ensure the safety of our participants. They have also successfully completed the required Cardio Plein Air training. In addition, each coach is certified for each Cardio Plein Air program and is supervised at a rate of at least once a year.
What is your refund policy?
The consumer may cancel their subscription for a session without charge or penalty until the authorized franchisee has started the session. If the session is started, the consumer may cancel his subscription no later than ten working days after the beginning of the session by sending a written notice and his subscription card to the Franchisee. The following fees will be charged: 1/10th of the amount of the subscription, registration fees and training already done.
Where can the required equipment be obtained?
Equipment is sold by each franchisee at the cost of $40 (taxes included). This equipment comprises an elastic resistance band and a thermal ground mat.
The Cardio-Express, Cardio-Bambin and Cardio-Jogging programs require no equipment.
How to choose your Cardio-Nordique walking poles?
Opt for a pair of Nordic walking poles with ergonomic handles with closed or adjustable straps. Hiking poles with simple straps, "hiking" or "trekking" style are not appropriate for this program. Nordic walking poles are also not recommended.
To determine the size of the sticks, stand upright, take the handle in your hand and make sure the elbow angle is about 90 degrees.
What will happen when it rains, when it is very cold or very hot?
When there is a thunderstorm or the temperature is below -25 ° C in winter, the training may be canceled. Participants can replace this training with another in the schedule.
In warmer weather, the Cardio-Musculation and Cardio-Poussette sessions are modified in intensity (or changed for a Plein Air Zen session).
How should I dress?
As if you want to hike or go cross-country skiing (winter). The activity requires no special clothing. All the tips given below are from the book "Cardio Plein Air: s'entraîner à ciel ouvert " published with Éditions TréCarré.
Summer: the hot season
The most important thing during workouts in the summer is to avoid heatstroke. You have to think of wearing light-coloured clothing that allows sweating and does not retain heat. The cap or hat are a must to prevent sunburn on the head and face.
Once you step foot outside, think about protecting yourself from the sun, by applying a cream or lotion with an SPF of at least 15, every two hours on the parts exposed to the sun.
Although the water bottle is not a piece of clothing, it should always be part of your equipment when you exercise, especially in hot weather.
In winter: the cold season
To keep you dry and warm for the winter season, we will talk of the multi-layer system consisting of three layers:
2- Insulating material
- Rapid evacuation of water vapour
- High-speed drying
- Easy maintenance
- No odour retention
- Merino wool
Note: It is preferable not to wear cotton as a base layer because it quickly absorbs sweat and takes too long to dry. Cotton soaked in sweat conveys the heat from the body to the outside and can therefore cause hypothermia in very cold weather.
Its main function is to trap air of the internal micro-climate.
- Stick to the body
- Ventilation outlet
(E.g. opening under the armpits)
- High-speed drying
- Easy maintenance
- Brushed polyester (Polar)
- Down (warmer)
This layer will be used to protect the body from external elements such as wind, rain or snow.
- Abrasion resistance
- Evacuation of steam
(openings at the armpits or back)
- High-speed drying
The head, hands, legs and feet
Because of the constant blood supply to the brain, the head is the body part where we lose most of the heat. It is therefore important to cover the head in cold weather. A wool toque or Polar and a waterproof hood will keep you warm throughout your activity.
The hands, on their part, receive little blood supply especially when doing a physical activity that solicits large muscle groups like the legs. The ideal way of protecting the hands from cold and wind is to wear mittens, warmer than gloves, in polyester or waterproof Goretex.
As for the legs, you can refer to all what has been said on the multi-layer system.
To keep your feet dry and warm, especially avoid cotton, which absorbs sweat and might freeze the feet and go for synthetic fabrics. In winter, your shoe or boot should be waterproof and have a Polar insulating material.
Autumn and spring: the warm seasons
The multi-layer system is also applicable for these two seasons. The major difference will be mainly in the thickness of materials chosen depending on the temperature and weather conditions.
To conclude, here are some other things to consider when actually buying outdoor clothing. To ensure good waterproofness, the seams must be flat and sealed tight, the cuffs with a tight zipper and waterproof zippers. A detachable hood will allow for greater versatility. Knees clothed in leggings will give all ease of movement.
Some people will say it is expensive to properly equip yourself for outdoor activities. It is true that the materials I have mentioned are a little more expensive but they are worth their weight in gold. And since these fabrics are more resistant, they can last for a long time. A good way to save on outdoor clothing is to buy them at the end of the season. Often at this time you can save up to 50 or 70%.
Since technologies have greatly evolved in terms of outdoor clothing, we have no more excuses not to go outside and play. Remember that when you were a kid, the fun of going to walk in puddles in rainy weather and the feeling of well-being was accompanied by small red cheeks after playing in the snow for hours.
"Bad weather does not exist but only bad clothing.”
Choose a sport shoe
The most important piece of equipment when you train is undeniably the shoe. A sports shoe can make your experience much more enjoyable if it is comfortable.
A shoe that does not fit your foot well or the type of workout you are engaged in can create diseases in the back, hips, knees and ankles.
You should know that 25% of people have foot problems and need a specialized shoe, and that women have 4 times as many foot problems as men. It is therefore important to choose a shoe according to the shape of the foot.
We classify the shapes of feet into three categories:
1- Flat foot (no arch)
2- Normal foot
3- Foot with a pronounced arch
Each type of foot requires a different type of shoe. The flat foot needs a good support to adequately control lateral movements. We recommend a shoe with good stability for the normal foot. And, it is advisable to go for a shoe with good cushioning for the foot with a pronounced ark.
We suggest you buy your sport shoes from specialized sport gear shops such as Sports Expert, SAIL, etc. and especially not to opt for shops selling fashion shoes that are not at all suited for sporting activities. Very often, these shoes do not offer good support and have a very high heel (the heel of a sneaker should never exceed one inch).
Moreover, in a sportswear specialty store, sellers will be better placed to advise you. A qualified sales clerk will ask you to walk before him so that he can see the manner in which you walk and determine your needs according to the shape of your foot. When shopping, bring along an old shoe so that the clerk can examine its particular wear pattern.
Tips when shopping for shoes
1- Shop in the late afternoon because the feet swell during the day. This way you will be assured of that your shoes will never be too tight on you.
2. Determine in advance the shape of your foot to inform the seller.
3- Have your orthotics with you if you wear them to see if they go well in your new shoes.
4- Try the exercise sneakers you are used to wearing.
5. Choose a shoe a half point bigger than your dress shoes. Another way to know whether the chosen shoe is the right size is to have the width of your thumb between your longest toe and the tip of the shoe.
6- Try on both shoes and lace them up entirely. One foot is often bigger than the other. Choose the size that fits the bigger foot.
7. Walk or jog in the store, or repeat the same movements you do during your exercise, this will allow you to see how the shoe will support your movements. Also walk on different surfaces (carpet and wood floor).
8. Spread the toes to check that the width of the shoe is well suited to the width of your foot.
9. Make sure that the heel stays in place when you walk to minimize friction and avoid blisters.
10- Ensure that you can easily bend the toes because the sole of the shoe should be flexible and not rigid in order to allow full movement of the foot when walking.
You must be ready to pay between $ 100 and $ 150 for a good sports shoe and it is recommended to change them every 500 km or every six months if you train diligently. The good brands include New Balance, Asics, Nike Air, Brooks and Ryka. Ryka is a sneaker brand made by women for women, therefore well adapted to the needs of women especially. For outdoor shoes, Merrell and Salomon are also good companies.
What kind of stroller or sled do you recommend?
For babies who cannot sit, we suggest the wooden sled, which is more stable, and where the baby can sleep inside. Conversely, plastic sleds slide better. The "Baby Sled Deluxe" sled with a Pelican roof® has proved its worth! Shop for the sled with the child, to measure it and ensure that the sled is suitable and that the baby's head will not be wobbling.
The rope must be 1 meter ½ in U thus 3 meters in total. Add a"foam" to the pipe or a bicycle handle for more hand comfort. The rope may also be attached to a waist belt using 2 carabiners to have hands free or with a harness developed by a Cardio Plein Air participant. Check with your local Franchisee.
Place a blanket or a small mattress under the baby so he will not be in direct contact with the wood or plastic. Wrap the baby either in a baby sleeping bag or a blanket.
Make sure the baby is well attached to the sled. Do not use a car seat.
Avoid cotton clothing. Prefer combinations with fabrics that easily wick away sweat or polar fleece pyjamas (less expensive). We also recommend that babies be fed before or after the workout session.
Is it given by the municipalities?
Cardio Plein Air is a private company that owns the unique trademark and is patented in outdoor training programs. Cardio Plein Air works in collaboration with the municipalities. Moreover, you will frequently find Cardio Plein Air's identified coaches animating special events organized by the parks or cities: warm-ups during the Corvée du citoyen, Family Day, Citizenship Day, just to name a few.
From what age can I start training with Cardio Plein Air?
You must be 12 years old to participate in the Cardio-Jogging program, aged between 3 and 5 years for the Cardio-Bambin and be at least 8 years and more for all other training programs.
Is the children's fitness tax credit applicable in Cardio Plein Air?
The child who trains must be under the age of 16 at the beginning of the year in which the eligible physical activity expenses were incurred. If your child is participating in an eligible physical activity program, you may be eligible to claim up to $ 500 for fees paid to register your child. To learn more about the Children's Fitness Tax Credit, go to: www.cra.gc.ca/physicalcondition.