Find answers to the questions most frequently asked by Cardio Plein Air members.
Sessions and Subscriptions
- Can I register if I have physical injuries or restrictions?
Yes. Contact us and we will direct you to the right program.
- Can I register if I have just given birth?
It is important to consult a doctor or physiotherapist specialized in perineal reeducation before returning to exercise. The following guidelines should also be taken into account:
- Postpartum 4 to 6 weeks for normal vaginal delivery (if you were active before pregnancy);
- Postpartum 6 to 8 weeks for cesarean delivery or delivery with complications (or if you were sedentary before pregnancy);
- Healing of the soft tissues is complete;
- Diastasis recti measures less than 2 cm and no muscular bulge is felt.
These guidelines are intended for informational purposes only.
- Can I register if I am pregnant?
It is possible to follow our training programs even if you are pregnant. The coach will give you recommendations or alternatives if necessary. A questionnaire called X-AAP will be given to you upon registration and must be completed by your doctor to track your workouts.
- Can I change my training schedule occasionally?
You can change schedules occasionally. However, if you wish to participate in a workout in which you are not registered and there are more than 17 participants (15 participants for the Cardio-Poussette/Cardio-Traîneau program), the coach may refuse you access to the training session. You must be enrolled in the Cardio-Jogging and Cardio-Nordique programs to participate.
- How can I get my participant card?
Your card will be given to you by your coach during your first training session. You must present it each time you attend a session. A lost card will be replaced at a cost of $5.
Participants who have completed their card for the session will be eligible for the $50 draw on their next subscription!
- What is the meeting point of my park?
Visit our Where to Train page to find your park’s meeting point. Please arrive 5 to 10 minutes before the start of the training session.
- Can I train in a park elsewhere in Quebec?
With the VIP membership, you will be able to participate in all programs on the schedule, everywhere in Quebec. However, you must be enrolled in the Cardio-Jogging and Cardio-Nordique programs to participate.
- How can I alternate my workouts with a VIP subscription?
With the VIP membership, you will be able to participate in all programs on the schedule, everywhere in Quebec. This gives you a wide variety of choices according to your desires throughout your session.
- Can I register for more than one program at a time?
Yes, you can register for more than one program at a time. For example, you can register for a Cardio-Musculation session on Monday and a Plein Air Tonus session on Wednesday. The only exception is the Cardio-Jogging program: you must register for two workouts of the same level each week.
- When do the sessions take place in 2019?
Winter: January 14, 2019, to March 24, 2019
Spring: April 1, 2019, to June 23, 2019
Summer: July 1, 2019, to September 8, 2019
Fall: September 16, 2019, to December 22, 2019
- How do I know if a workout is cancelled?
It is very rare for a training session to be cancelled. If there is a cancellation due to the weather, there will be a special message on your franchisee’s mailbox, 45 minutes to one hour before the start of the workout. If there is no special message, it means that the workout is taking place. In addition, participants registered in the workout will be notified by the coach.
- Do workouts take place when it’s raining or when it’s very cold or hot?
Workouts may be cancelled when there is a thunderstorm or when the temperature is very cold in winter. Participants can replace this workout with another in the schedule. In warmer weather, Cardio-Musculation and Cardio-Poussette sessions are modified in intensity (or replaced with a Plein Air Zen session). The rest of the time our workouts take place rain or shine!
- Do the workouts take place on public holidays?
Yes, all of our workouts take place on public holidays.
Equipment and Clothing
- What equipment do I need and where can I get the required equipment?
- No equipment is required: Cardio-BootCamp Express, Cardio-F.i.t., Cardio-F.i.t. Famille, Cardio-Musculation Express
- Thermal floor mat and elastic band with handles: Cardio-BootCamp, Cardio-Musculation, Cardio-Poussette/Cardio-Traîneau, Cardio-Vitalité (including Cardio-Vitalité Or), Plein Air Tonus
- Exercise mat and towel: Plein Air Zen
- 30 cm x 60 cm microfibre towel: Cardio-Jogging
- Nordic walking poles: Cardio-Nordique
- Snowshoes (ideally multi-sport type) and elastic band with handles: Cardio-Raquette (no elastic band required for Cardio-Raquette Express)
Contact your franchisee by phone or email to reserve your equipment. You can get a complete kit including a thermal mat and an elastic band ($40), a floor mat ($23), an elastic band ($23) or a waist bag ($25). Taxes are included.
We recommend you bring your water bottle, sunglasses, sunscreen and mosquito repellent.
- How to choose my Nordic 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. Ski poles also are not recommended. To determine the size of the sticks, stand upright, take the handle in your hand and make sure your elbow is bent at an angle of about 90 degrees.
- What type of stroller do you recommend?
For safety reasons, strollers are only accepted in the following programs: Cardio-Poussette/Cardio-Traîneau, Cardio-F.i.t., Cardio-F.i.t. Famille and Cardio-Jogging. A 3 or 4 wheel stroller can be used. It is best to lock the front wheels to facilitate lateral movements. The child must be strapped into the stroller. Umbrella strollers and baby carriers are forbidden. We also suggest that babies be fed before or after the workout.
- What type of sled do you recommend?
- While plastic sleds glide better, wooden sleds are more stable and allow babies to sleep inside. Pelican’s “Baby Sled Deluxe” sled has a proven track record!
- Shop the sled with your baby. Measure it to make sure it fits your baby and that his head is stable. The rope should measure 3 metres in total.
- Add pipe foam or a bicycle handle for added comfort for the hands. The rope could also be attached to a waist belt with 2 carabiners or a hands-free harness developed by a Cardio Plein Air participant. For more information, contact your franchisee.
- Use a blanket or a small mat under your baby so that he is not in direct contact with wood or plastic. Wrap him in a baby sleeping bag or in a blanket. Make sure he is well tied up in the sled. Do not use a car seat.
- How should I dress my baby in the winter?
- Dress your baby in several light layers of clothing rather than a single thick layer. This superposition of clothing will protect him more effectively from the cold. However, make sure the air circulates well between each layer to maintain the temperature of his body.
- Avoid cotton clothes. Choose fabrics that will allow better sweat evacuation or fleece pajamas.
- To avoid frostbite on the extremities (head, ears, hands and feet), opt for a tuque, mittens, socks and boots. Do not forget that the boots must be the right size: boots that are too small could cause frostbite, while boots that are too big will not keep your baby’s feet warm.
- How should I dress?
Cardio Plein Air workouts do not require special clothing. We suggest wearing hiking clothing or cross-country skiing (winter) clothes. All of the tips given below come from the book “Cardio Plein Air : s’entraîner à ciel ouvert” published by Éditions Trécarré.
Summer: the hot season
When training in the summer, it is important to avoid heat stroke. You should wear pale clothes that allow sweating and do not trap heat. Caps or hats are appropriate to avoid sunburn to the head and face.
Every two hours, apply cream or lotion with an SPF of at least 15 on the sun-exposed parts. Although the water bottle is not a piece of clothing, it should always be part of your equipment when you train, especially in very hot weather.
Winter: the cold season
- Desired qualities: fast evacuation of water vapour, fast drying, easy maintenance, without odour retention, lightness
- Best materials: polyester, polypropylene, merino wool, silk
Note: It is best not to wear cotton as a base coat as it absorbs sweat quickly and takes too long to dry. Cotton soaked in sweat carries heat away from the body and can cause hypothermia in very cold weather.
Its main function is to trap the air of the internal microclimate.
- Desired qualities: close-fitting, air vents (e.g. opening under the armpits), fast drying, easy maintenance
- Best materials: brushed polyester (Polar), down (warmer)
This layer will protect the body from external elements such as wind, rain or snow.
- Desired qualities: impermeability, windbreaker, hood, abrasion resistance, evacuation of water vapour (openings in armpits and back), fast drying, lightness
- Best materials: nylon, polyester, GORE-TEX
Head, hands, legs and feet
Because of the constant blood supply to the brain, the head is the part of the body through which we lose the most heat. It is therefore important to have your head covered when it is cold. A wool or Polar tuque and a waterproof hood will keep you warm throughout your activity.
The hands, meanwhile, receive little blood supply especially when doing a physical activity that solicits large muscle groups such as legs. The ideal solution to protect your hands from cold and wind is to wear mittens made of waterproof polyester or GORE-TEX.
With regard to the legs, you can refer to all that has been mentioned above on the multilayer system. To keep your feet dry and warm, avoid cotton and opt for synthetic fabrics instead. In winter, your shoe or boot should be waterproof and have a Polar insulation.
Autumn and spring: the warm seasons
The multilayer system is also applicable for these two seasons. The major difference will be in the thickness of materials chosen according to the temperature and weather conditions.
In closing, here are other things to consider when buying outdoor clothing. To ensure good waterproofness, the seams must be flat and well sealed, the cuffs closed and the zippers waterproof. A detachable hood will allow greater versatility. Knee and leg warmers will give you all ease of movement.
- How to choose my sports shoes?
The most important piece of equipment when you train is undeniably the shoe. A sports shoe can make your experience a lot more enjoyable if it is comfortable.
A shoe that is not well suited to your foot or the type of workout you are doing can cause back, hip, knee and ankle problems.
You should know that 25% of people have foot problems and need a specialized shoe, and that women have 4 times more foot problems than men. It is therefore important to choose your shoe according to the morphology of your foot.
There are three types of foot arches: normal, flat and high.
Each type of arch requires a different type of shoe. For normal feet, choose shoes with good stability. For flat feet, choose shoes with a good support to control the lateral movements. For high-arched feet, it is advisable to opt for cushioned shoes.
We suggest you buy your sports shoes in specialized sports shops, such as Sports Experts and SAIL, and especially do not opt for shops that sell trendy shoes that are not at all suitable for sports activities. Very often, these shoes do not offer adequate support and their heel is too high (the heel of a sneaker should never exceed one inch).
In addition, in a shop specialized in sportswear, sellers will be better able to advise you. A qualified salesperson will ask you to walk in front of him to study your approach and determine your needs according to the morphology of your foot. When shopping, bring an old shoe to show the wear pattern to the seller.
- Shop at the end of the afternoon, because the feet swell during the day. This way you will be sure to never be cramped in your shoes.
- Determine the morphology of your foot in advance to inform the seller.
- Have your orthotics with you if you wear them to see if they fit in your new shoes.
- Try the sneakers with the exercise socks you usually wear.
- Choose a shoe half a point bigger than your dress shoes. Also make sure that the space between your longest toe and the tip of the shoe is the same width as your thumb.
- Try both shoes and lace them fully. We often have one foot bigger than the other. Choose the size that fits the widest foot.
- Walk or jog in the store, or reproduce the same movements made during your physical activity. This will allow you to see how the shoe will support your movements. Also walk on different surfaces (carpet and wood floor).
- Spread the toes to make sure the width of the shoe fits the width of your foot.
- Make sure the heel stays in place when you walk to minimize friction and avoid blisters.
- Make sure you can flex your toes easily, because the sole of the shoe must be flexible and not rigid to allow a complete unfolding of the foot when you walk.
You must be willing to pay between $100 and $150 for a good sports shoe and it is recommended to change them every 500 kilometres or every 6 months if you train hard. Good brands include New Balance, Asics, Nike Air, Brooks and Ryka. Ryka is a sports shoe brand made by women for women, so well suited to the needs of women especially. For outdoor shoes, Merrell and Salomon are also good companies.
- What is your refund policy?
You can cancel your subscription without charge before the session has started. If the session has begun, you can cancel your subscription no later than 10 business days after the start of the session by sending a written notice and your subscription card to the franchisee. The following fees will be charged: 1/10th of the amount of the subscription, registration fees and training sessions that have already been completed.
- What training do 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, including certification for each Cardio Plein Air program.
- Is it given by the municipalities?
Cardio Plein Air is a privately held company that owns the unique and patented trademark of outdoor training programs. Cardio Plein Air works in collaboration with the municipalities. Moreover, Cardio Plein Air coaches frequently host special events organized by parks or cities, such as warm-ups during the Corvée du citoyen, the Fête de la Famille and the Fête du Citoyen.
- What are the benefits of training outdoors?
- Better oxygenation with fresh air in a natural environment;
- Increased muscle toning and better balance due to movements on an uneven surface;
- Greater cardiovascular improvement through exercising in movement rather than exercising in a closed room;
- A break with routine due to changing seasons;
- A reduction of stress through contact with nature which provides healing and relaxation;
- A better immune system (fewer colds in winter);
- Greater motivation due to socialization initiated and encouraged by coaches.