As a part of the U.S. Marines, we are expected to maintain high physical fitness standards. Maintaining cardio endurance and muscular strength is essential to our ability to conduct various missions worldwide. While spending 8 weeks in San Carlos, Colombia with Spanish Adventure, I tailored a dynamic exercise routine which allowed me to maintain physical readiness and enjoy the local Colombian community.
In order to maintain general fitness for the every-day-traveler, I recommend partaking in a mix of the following activities: adventures, the gym (at Atipico), and runs.
1) Adventures
Every week, Spanish Adventure offers a variety of adventures in nature. One day you might climb La Chorrera - a hike which leads to an amazing waterfall- while the next day you may swim in one of the many rivers. Whichever adventure is selected for the day, it will include varying degrees of physical activity. I recommend partaking in these adventures for the following reasons:
Fun:
One of the most fun and easy ways to maintain fitness while at Spanish Adventures is to partake in the weekly adventures. These adventures include hiking on local trails, swimming in the rivers, and canyoning. Each activity is guaranteed to be a fun experience because you will have other students along with you to practice Spanish and work up a sweat.
Challenging:
If you desire physical challenges, each adventure will test you. For example, some weekend hikes can take 4-6 hours. These treks include multiple opportunities to practice your balance on logs, test your upper body strength by using ropes to pull yourself up over obstacles, and test your endurance to continue activities over a sustained duration.
New experiences:
If you have never experienced the great outdoors, you are in for a treat. Each adventure will allow you to experience a new activity while getting a good sweat. San Carlos is known as the city of “100 waterfalls”. You will have the opportunity to slide down natural rock slides, hike to waterfalls, and swim in clear waters.
2) Gimnasio
If you prefer a more structured environment with machines and weight lifting equipment, San Carlos can support your desires. As for my background as a U.S. Marine, I enjoy lifting weights. The gym at Atipico (located in the pueblo center) was a great option for me to maintain fitness.
Cost:
The gym at Atipico offers daily and monthly admission. A monthly admission is approximately 45,000 COP (~$12 USD). This option was extremely affordable.
Equipment:
The gym at Atipico offers an assortment of gym equipment to achieve your wildest fitness goals. There are (2) squat racks, (1) bench press area, (1) incline press, (1) decline press, (1) leg press machine and a myriad of other machines to workout your hamstrings, quads, shoulders, traps and chest muscles.
Community:
My favorite part of the gym at Atipico is not the equipment, it is the community of individuals. Everytime I show up to the gym I see similar faces and immediately begin the Colombian tradition of saying hello, hugging, and catching up on life. Having a place to work out and participate in the community is a unique way to maintain fitness while in San Carlos.
3) Run
If you prefer cardio, San Carlos offers many opportunities to “Just Do It”. After 5 weeks of living on the Spanish Adventure finca, I recommend the following:
Acclimation:
Pending where you arrive from, I recommend allowing your body time to acclimatize to the San Carlos environment. This may be a 3-5 day period where you take it easy. Luckily for you, San Carlos is approximately 30 meters above sea level. This pales into comparison to that of Bogota (+2,500m above sea level). Nonetheless, it’s recommended you give your body a few days to adjust to the new climate, humidity, and weather.
Depending on the time of year, San Carlos hosts temperatures between 22 and 34 degrees celsius (70-90 degrees Fahrenheit). These temperatures are typically great for running. However, if the day’s warm, I recommend running early in the morning or in the late afternoon when the sun goes down. No matter your background, ensure you are properly hydrated for all cardio activities .
Routes:
San Carlos is not known for their running trails. However, there are a few options you can do to continue your running desires. First, a run from Spanish Adventure along the main road to La Planta and back is approximately 5 km. If running along the pavement is not your fancy, a run up and down the grass driveway at Spanish Adventure is 250m. It provides a great way to incorporate an inclined surface. This short distance is ideal for High Intensity Training. Lastly, if you prefer a casual stroll, try a 40-50 min walk from Spanish Adventure to the pueblo center.
Whether it's going on adventures, runs, or exercising in the gym, there are many opportunities to maintain fitness while attending Spanish Adventure in San Carlos, Colombia. As a dear friend of mine told me 6 years ago, “The only bad workout is the one you don’t do.”