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Summer And Outdoor Fitness Program

admin — Fri, 11 Dec 2009 16:59:56 +0000

Usually, most of us avoid any strenuous physical activity in the scorching heat of summer. Summer also means vacations and vacations imply exotic destinations with delightful delicacies. Now all that extravagant indulgence and no exercise at all obviously imply a few extra inches here and there. But this does not necessarily mean that you need to give up exercising all together while on vacation. You can stay indoors and still stay fit and fine. Maintaining a healthy lifestyle and observing a few basic guidelines will ensure that you do not gain any unwanted pounds during summer.
A Balanced Diet
The secret lies in maintaining a healthy diet and observing regular eating habits. The summer season necessarily calls for the temptation to quench your thirst with chilled drinks. Instead of consuming aerated beverages which are not only loaded with heavy sugar content, but also cause dehydration, it is advisable to drink fresh fruit juices. These keep you from getting dehydrated and dont add to the calorie intake. It is perfectly alright to enjoy cakes and ice-creams, only if due attention is paid to maintaining a good, balanced and nutritional diet. Avoid skipping meals and irregular eating habits. Instead of snacking too much on junk food, it is better if you include fresh fruits, sandwiches, salads, yoghurt, milkshakes and other food products than have high nutritional value in your diet.
Exercise
In addition to a well-balanced, good nutritional diet, you also need to maintain a healthy lifestyle. Regular exercising is crucial for a fit and healthy body. Depending on your age, lifestyle and other factors, you can choose from an array of different exercises like swimming, aerobics, gym workouts, jogging, bicycling or playing your favorite sport. Exercising on a daily basis not only boosts your health and confidence but also allows you to enjoy a heavy meal, once a while. While on vacation, take advantage of being outdoors and enroll in some sporting or physical activity like trekking or mountain climbing that will enable you to keep your body fit and toned.
Besides this, it will also keep you feeling charged and energetic. Choosing the right type of exercise will not only enhance your morale, but will also prove to be a great stress-buster. It is a well-known fact that exercising regularly improves your immune system and other bodily functions thereby reducing your chances of being afflicted with any ailments and aiding years to your life. In addition to physical fitness, due attention should also be paid to emotional stability and mental fitness. Practicing yoga and other similar exercises aid in developing your entire well-being. In other words, exercising implies staying healthy for a longer time, which in turn means experiencing life to the fullest.
Regular Sleeping Habits
Last, but not the least, in addition to good eating habits and maintaining a healthy lifestyle, it is also vital to observe a regular sleeping pattern. Your body needs sufficient rest in order to feel rejuvenated and refreshed. In addition to feeling relaxed, your body also needs to sleep in order to feel active and revitalized after you wake up.

Outdoor Fitness And Boot Camps

admin — Tue, 01 Dec 2009 13:59:53 +0000

Boot camps, as a form of outdoor fitness, are catching on fast amongst the health-conscious these days. Increasing numbers of people are opting for working out in an outdoor fitness b-camp, rather than exercising indoors at home or at the gym.
Boot camps offer exercises that are power-packed and challenging, which last about an hour each session. One of the reasons for the increasing popularity of these exercise boot camps is getting a full body workout within a relatively short period of time per session. Classes are held about 3 to 4 days a week, usually on alternate days. The classes are designed to provide a demanding workout that strengthens the upper and the lower body, cardiovascular fitness, and core body functions.
Although they are based on boot camps that are conducted in the military, these outdoor fitness b-camps are not about enforcing discipline, using the usual stringent methods applied in military b-camps, or prison b-camps. Rather, they are designed to instill a healthy regimen that has the potential of lasting a life time. This does not mean that fitness b-camps are not as demanding physically as military b-camps. They use similar techniques of training, utilizing similar equipment, designed to improve stamina, strength, and overall conditioning of the body.
Fitness boot camps are usually located away from crowded places, like within or near wooded areas, on beaches or in parks. This is because research has proven that exercising outdoors can provide additional benefits, such as enhancing the mood, which is important for maintaining the long-term motivation required for any type of exercise routine. Usually, retired navy or army personnel run these fitness boot camps, using their military experience to design the routines. Some of these b-camps are specially designed for specific groups of people such as older people, women, and children of various age groups.
Classes begin with warm-up exercises like stretching, limbering, on-the-spot jogging, or a slow run around a track, to get the blood circulation going. After the warm-ups, more intensive exercises like rigorous running, body strengthening exercises like sit-ups, push-ups, jumping jacks, squats, bear crawling, which is moving on hands and feet, high-intensity on-the-spot jogging, and so on are attempted.
Generally people exercise in groups, under the guidance of an instructor and sometimes alternating sets of exercises amongst themselves as a respite against monotony. The exercises increase in intensity and difficulty levels as the class progresses. Regardless of what kind of shape they may be in when they begin, usually, as the course progresses, people begin experiencing weight loss, they find themselves feeling fitter, stronger and healthier, and there is a reduction in the body fat ratio.
But these boot camps are not only about reducing weight and increasing fitness. They are also designed to improve vitality and enhance self confidence. Activities like hiking and trekking over tough terrain, rock-climbing, and rafting in rough waters are organized regularly which encourage people to push themselves to the limits of their physical capabilities.

A Rock Climber Gear List

admin — Mon, 23 Nov 2009 14:59:45 +0000

Without supervision and guidance, rock climbing can be a very dangerous sport. It requires a variety of equipment and gear, which are created to ensure safety. By learning, how to use the gear efficiently, a Rock Climber can protect him from injuries.
Climbing Ropes
A Single Rope- The most common rope used in rock climbing is the single rope, which can be used in a variety of techniques and routes. The single rope is popular among climbers for its simplicity, even though the maximum abseil achieved is half of the actual original rope length.
Twin Ropes- These ropes are used together as a single rope. The twin ropes aid during shock loading and thus suited for alpine climbing or routes where free falling is inevitable. By tying the twin ropes together, a full rope length abseil can be employed. The system is not as safe as the double Rope System, though the durability is the same.
Double Ropes- A double rope is extremely strong and durable and needs to be used in pairs. In a double rope, both the ropes are tied to each other and the entire rope is used in abseil.
Harnesses:
To add to the safety factor during rock climbing, a variety of climbing harnesses have been made available. Each of these harnesses is unique and created to aid both; amateur and professional climbers. Given below are different types of harnesses:
A Sit Harness- A sitting harness is often used to avoid the full body harness. The harness aids climbers, suffering from spinal chord or vertigo. It consists of a leg loops, waist belt and is worn around the hips. This type of climbing harness provides comfort for movement.
Chest Harnesses- The harness is used in avoiding injuries of the back, as it helps in climbing or descending with a heavy pack. It is advisable to use the chest harness and the sit harness together as it prevents inversion of the body.
Full-body Harnesses- A Full-body Harness is a readymade combination of the Chest-and-Sit Harness. The harness was specifically created to aid young climbers as well as adults with frail figure.
Climbing Shoes
Climbing shoes help rock climbers in enhancing their performance and in the application of technique. A variety of climbing shoes are available in the market that offers the climber control and safety. Given below are different types of footwear used in rock climbing:
The climbing shoes for ‘Edging Rock’- These types of climbing shoes have supportive coverings and shock absorbing material inside the shoe to avoid feeling sharp ‘edges’ or angular rock faces. These shoes are made stiff to assist mature climbers on mastering climbing techniques. These shoes possess an inner lining that protects the leg muscles, stops lactic acid formation in calves.
The Smearer Rock Climbing Shoes- A smeared shoes has a more modern make, offering flexibility and grip to the climber. These shoes are made for professional athletes that do not need assistance while climbing, thus accounting for the rounded edges on the shoes.
Climbing Slippers- A climbing slipper can grip overhanging rock faces, smaller holds and cracks. Made for strong feet and offers lesser protection internally.

Preparing For A Rock Climbing Competition

admin — Sat, 21 Nov 2009 02:48:17 +0000

The main aim is to ‘hit the highest point’ of your performance level on the competition day. In order to reach this point, you have to commence training activities approximately two months before the competition starts. Over and above your habitual training, you have to start targeting particular muscle enhancing methods like anaerobic aerobics, as well as focus on particular muscle groups for the climbing activity. You must eat good nutritious food and follow a particular targeted training schedule to get the most out of it. The following are common guidelines. You must seek advice from a sports nutritionists or sports trainers for specific training.
Two months before the competition: Two months before the competition is the time when you have to target your practice with the kind of dedication that would be there in the competition. You need to find out what kind of climbing will be involved, long reach moves, overhanging or negative sloping. Long-reach moves comprise of Strength Training, ‘Dynos’, while speed climbing comprises of Explosive/Burst Power Training. The long or high runs that need constant climbing for more than five minutes require Endurance Training. Long lead ‘lock off’ necessitates tough clipping, constant energy without being exhausted, along extensive paths. This would take the dedication of the Strength Endurance Training. Once you have identified with the kind of training you require, you must start a particular training schedule that spotlights the competition.
Nourishment required: You must stay away from fatty foods. You should ideally abstain from them two months before the competition starts. The regular training diet must be rich in carbohydrate, but low in proteins and fats. In case your carbohydrate intake does not match the prescribed 60% as a minimum of your every day calories, you might not be able to stock up your muscle glycogen as well as liver supplies and your level of glycogen will fall below the normal level.
If you discover that it is difficult to train constantly on a daily basis, this is an indication that your glycogen levels are reducing. If you want to avoid this kind of condition, you will have to consume roughly eight to nine grams of carbohydrate per kilogram of body weight on a daily basis. Some examples of foods having carbohydrate are sweets, breads, certain fruits, potatoes etc.
One week before the competition: You must put an end to workouts that are strenuous and start stretching and reasonable amounts of aerobic movements. Your aerobic movements must be such that you do not make use of your ‘climbing muscles’. Obviously, you cannot totally keep away from making use of these muscles. Try golf, walking, ping pong, riding a bicycle, a reasonable amount of swimming etc. These workouts could stimulate the circulation of your blood whilst your target muscles are recuperating.
On the morning of the competition: Eat a breakfast that is rich in carbohydrates. On the whole keep away from eating a breakfast that contains fat and protein. Carbohydrates enthusiastically change into energy, and this is what you really require.

Rock Climbing And The Environment

admin — Sat, 21 Nov 2009 02:48:16 +0000

Unless they are addicted to being confined in a gym, a majority of rock climbers become conscious about the association they have with their environment. As rock climbers, we make the most of the environment for our recreation and have got to play our part in maintaining it for the generations to come. Our right of entry to a lot of climbing regions is based on the way in which we take care of those regions. Therefore, it is extremely vital to recognize what we are supposed to do to make sure that these regions continue to remain open to enthusiasts.
A majority of climbing regions are not handled the way they should be. They generally do not have facilities like parking spaces, restrooms and wastebaskets to dispose off bandages or the wrappers of Clif Bars etc. You have to make it a point at all times to confirm with the neighborhood climbers or land managers to get a clear understanding of all the local regulations. There are a few great overviews mentioned below:
. If you come across an area which has been assigned for parking, you must make use of it. That parking area was constructed for a cause and perhaps facilitates to hold off vehicular traffic in areas that are sensitive.
. Remain on paths that have been created. Paths are set up to facilitate optimum use possible in the area.
. Follow the value: do not leave a trace. You have to be aware of this if you plan to spend a lot of your time in the open. This involves packing off all your waste and leaving the area as it was earlier when you first came to it.
. Clearing out and setting up new paths is great, however try and avoid cleaning forcefully. This consists of breaking off/getting rid of/making clasps, taking out existing flora from the bottom of a climb or along the climb itself, and taking out huge obstacles from the areas of landing. The starting out on a great climb is basically overcoming every one of the challenges of the path instead of getting rid of a few of the challenges ahead of time.
. Value every closure. If a region is closed for some reason, slipping inside to climb simply intimidates further admittance. If the region is actually that valuable, the local climbers are most likely functioning with the landowner to make an effort to save some right for entry. Slipping inside and going against the rules laid down by the landowners does not help.

Essentials To Avoid Rock Climbing Accidents

admin — Fri, 20 Nov 2009 15:03:39 +0000

Mountain climbing is said to be an extreme sport, as it is full of hazards and risks. Ever wondered how it would feel climbing the tallest mountain in the world and dealing with biting-cold with very less oxygen? If you enjoy such thrills mountain climbing is just for you. You can take up this sport as a hobby or an adventurous challenge. However, before you ’set foot’ into this sport, you ought to know that mountaineering or mountain climbing has a fair share of accidents you can avoid by taking certain precautions.
Mountain climbing isn’t meant for every other person, especially when you are dealing with the most dangerous and highest mountains. If you are a mountain climber, professional or amateur, you ought to have a certain level of fitness and athletic ability. Having a poor health and low physical ability, can be twice as much dangerous, to go mountaineering knowing there are many risks involved.
For instance, if a climber slips and gets stuck in a crevice, he may not be able to get out, if he is overweight. Conversely, a physically fit climber would easily get out of the crevice.
However, good fitness is only one factor that can be helpful in avoiding a mountain climbing accident. Another important way of avoiding any accident is to explore the area, before attempting to climb the mountain. Amateur mountain climbers should always avoid attempting the highest peaks without first gaining experience climbing smaller and much more easier mountains. Every climber should be well prepared for facing the risks and dangers involved in climbing tougher mountains.
The clothes you wear for mountain climbing should be protective enough. Don’t buy something very fashionable to compromise with your safety. The latest trends in winter clothing sure might seem irresistible, but they may not provide adequate protection when starting to climb the icy slopes.
Having the right kind of climbing gear is also another factor to be considered for ensuring safety during the climb. Many mountains, especially those located in Europe, are covered with snow, towards the summits. As a rule of thumb, climbers should wear snowshoes, to get a better footing and avert any slippage. Just in case you don’t know, if you happen to slip while climbing a snow covered mountain, it might potentially start an avalanche that might turn out be quite disastrous for the climber as well as companions in the troupe.
Another significant way of averting accidents is to check the weather forecast before the actual climb. If the forecast predicts that a certain area close to the mountain is expecting a change in weather, climbers should strongly avoid going to the mountain and postpone climbing the mountain for a couple of days, until the weather condition improves. It might turn out to very dangerous to go mountain climbing in bad weather.
While climbing the icy mountains, your hands might seem too numb, eventually making it difficult for you to tie knots. Speaking of which, you should learn how to tie your rope efficiently so that you can make them even quickly, if when you are slightly handicapped by the weather.
If you take proper precautionary measures, you have a better chance of avoiding any accidents during mountain climbing. Don’t forget you are dealing with a sport that demands climbing great heights, and accidents of any kind are bound to take place.

Walk And Burn Your Extra Calories

admin — Sat, 14 Nov 2009 02:24:23 +0000

Do you need to lose some extra pounds, and yet are one of those who detest going to the gym, doing all those abdominal crunches and push-ups? Well, one of the best ways to burn those extra calories is taking up a walking regimen.
Once you start walking regularly, you will begin discovering how just taking those strides is beneficial for your system. A moderately paced walk, for about 30 to 60 minutes, will increase your stamina and your fitness level, burn up all those extra calories. This helps in building muscles, which will result in speeding up your metabolism. An hour walk a day reduces your exposure to the risks of stroke, heart disease, diabetes, colon cancer, and breast cancer.
Since walking is natural, an exercise routine based on it is easy to begin and can be great fun. In fact, when you go about it the right way, the time you reserve for walking can be the best part of your day. Here are a few tips on how to get your walking routine right and begin losing all those extra pounds.
Set goals: Start out slowly and begin by walking short distances, and then gradually increase it in a systematic way.
Make the first walk easy: Dont start off on a grueling first walk. Take it easy. Walking on flat terrain, or a track, can be the best way to begin.
Find a good place: For most of us, walking around the neighborhood is the best place to begin. However, if the terrain has too much traffic, or is too steep, or just not safe, you could go to the school nearest to you, or perhaps a sports stadium. Most of these places allow their tracks to be used when they are not being used. You could even go to a park close by, as most parks are usually flat and equipped with walking tracks.
Dont bother about the distance: When you begin, just walking for a certain amount of time is more important. More speed and longer distances can happen later.
Set the amount of time: When you start your walking routine, decide precisely how much time you will give it. Choose a time limit you know you will be able to accomplish. Dont pay attention to how short it is, just achieving it is enough.
Increase the time: With each successive walk, you need to increase the time by about 30 seconds to a minute, till you can manage walking for at least 10 to 15 minutes. Dont be concerned about not walking longer than the previous day. Just set your time limit, and keep trying to achieve it.
Work at the level of difficulty and speed: Once you begin walking for 45 minutes per day easily, then you can begin working on increasing your difficulty level and speed. Get off the easy track, and begin walking on the streets. There, the difficulty level will increase, because of elevated inclines of terrain and declines.
Regulate your target heart rate: In case you are below your target heart rate, you will have to step up on your speed in order to derive benefits from your work out. However, if you are above it, decrease the speed to stay within your target heart rate. Health and weight loss can be achieved by sustaining your effort.

Outdoor Fitness Program For Weight-Loss

admin — Fri, 13 Nov 2009 14:07:50 +0000

If you are looking for ways to reduce those extra inches and burn a few pounds of fat, then the best way is to exercise regularly. Compared to crash diets and other modern, machine-based methods, exercising is the most effective way of reducing weight. In addition to helping you lose weight, exercise also enables you to stay fit. Depending on your age, lifestyle or any other illness or injuries that you maybe afflicted with, you can choose from a wide variety of different fitness programs. Here are a few weight loss programs that will help you to burn calories:
Walking
The best and most effective way to start any weight loss program is to start with brisk walking. Taking a brisk walk, early in the morning for at least half an hour or so will not only help you with your weigh loss program, but also proves to be beneficial for your health in many other ways. Brisk walking makes you feel active and ensures good health. While it may take some time to notice changes, it certainly yields many advantages in the long run.
Work Outs
For those who cannot afford to take time out of their busy schedules to walk or swim and take advantage of the outdoors due to personal or professional reasons, enrolling at a gym is the ideal solution. Working out at a gym not only helps you to lose weight but also enables you to tone your body. The best part of exercising at a gym is that you are always under the supervision and care of a trained and qualified personal trainer. Right from preparing a regular routine work out for you, to advising you on your diet, he takes care of your entire weight loss program. Depending on your age and physical condition, the personal trainer at the gym will ensure an effective weight loss program consisting of strength and flexibility training, and cardiovascular exercises.
Swimming
One very refreshing way of burning those extra calories is swimming. Swimming not only enables you to lose weight, but provides a good workout for your entire physique. With just half an hour of regular swimming everyday, you will notice obvious results in merely a few weeks. However, it is of vital importance to always follow certain guidelines while swimming. Observing regular healthy eating habits with swimming will help you to lose weight effectively.
Aerobics
Aerobics is another great way to lose weight and is very popular with everyone. Exercising with music playing in the background makes it all the more relaxing and fun. You can either opt to unwind with high impact aerobics or low impact aerobics, depending on your personal choice and preferences. However, before starting any fitness program, it is strictly advised to first consult your physician.
Sports
If you have an inclination towards sports, then it is recommended that you promote your interest. Playing your favorite sport is another great physical activity that allows you to enjoy, relax and exercise, all at the same time. Not only will it help you with your weight loss program but also enable you to build self-confidence and self-esteem as well.

Rock Climbing Safety And Guidelines

admin — Tue, 10 Nov 2009 02:33:32 +0000

A hobby is a favorite leisure pursuit one wishes to venture over and over again. May be it is for the thrill or the adventure; hobbies like rock climbing are followed by many. If you are planning to take up rock climbing as a hobby or sport, make sure, you follow all the guidelines for ensuring your safety. Everything from the helmet to the shoes should be checked to ensure, they don’t give in when you are climbing. There are many instances, wherein rock climbers were injured. The injuries due to rock climbing are serious, but can be easily prevented with the right gear and equipments and most importantly taking right precautions. Given below are some precautionary guidelines, you can implement during rock climbing for all safety purpose:
. Rock climbing is a dangerous sport. Make sure you don’t go alone to the park. Always carry a mobile phone, just in case you get stuck somewhere.
. Before using the rock climbing gear, thoroughly test it. Inspect whether the gear is not used up in certain places. Also inspect the ropes, buckles and knots. These small equipments play a big part in acting as your lifesavers. Do not neglect them. Always remember to immediately change the worn-out gear.
. The climbing rope should be able to bear your weight and the rough terrains. The anchors should be secure, and there shouldn’t be any friction, when you feed in the rope. The harnesses should be in good condition for bearing the abrasions. Your safety should be the ultimate while rock climbing.
. Always abide by the rules of the park. Some parks insist on rock climbers wearing a helmet while climbing. The Instructors recruited by the park usually guide the climbers during their performance. They often have the right to judge the weather conditions and prohibit the climbers accordingly.
. When it comes to rock climbing, the shoes you wear should be capable to sustain rough terrains. Avoid wearing shoes that are not meant for climbing. Always buy shoes that have been certified by a medical or sports organization and are apt for climbing. Don’t forget, if you happen to slip, you might suffer some serious injuries.
. Before performing any physical activities, it is always recommended to do some warming up exercises before you get on to rock climbing. As indicated by many experts, right warm up exercises would reduce the probabilities of sprains and strains while climbing. Always try and carry out exercises that will give you the ability of stretching your legs, arms, shoulders, back, and neck. 5-10 minutes warm up will lessen the possibilities of injuries occurring while you climb.
. Rock climbers are usually asked to sign a liability form issued by the park, just in case there is any accident during the act. During competitions, every rock climber is provided with basic training that includes basic rope work, proper belay technique, basic climbing technique, proper use of a harness, etc. Whenever a climber faces difficulty or has sudden change in health, he or she is lowered to the ground on request.
As mentioned before rock climbing, can be a very risky game if ventured inappropriately. However, if you follow the right professional guidelines and instructions, the danger will be considerably reduced. Besides, if you are new to the sport, you can consult experts before attempting it.

Previewing Your Rock Climbing Route Prior To Competition

admin — Sun, 08 Nov 2009 14:27:05 +0000

For a passionate athlete, competition is the only medium through which he can test his ability. Competition offers the athlete an opportunity to establish himself in his field. By stating how important competition is for an athlete, you realize that when participating in a competition, nothing less that complete physical and mental preparation is required. You would need to follow strict training schedules, which may involve both aerobic and anaerobic exercises.
If you are participating in an on-sight indoor rock climbing competition, the organizers would offer you a route-preview, as a part of their program schedule. This amenity is offered to reduce the adaptability and increase the technique factor in competitions. You can preview and analyze the track, only before the competition commences. Notably, every climb requires a different approach and climbing-speed.
The approach factor is governed by your strength, level of fitness, climbing technique, body-mass ratio, and the amount of experience you have generated from other tournaments. The preview assists the climber in solving these problems, finding shortcuts or crux areas, and visualizing climbing sequences. The factors given below will explain the necessity of the preview and why an athlete must take a complete use of the opportunity provided to him.
Rule Clarification: The preview offers the only opportunity to get your theories and questions clear, before the competition. On the field, listen to the head and assistant routesetter. The following common points noted as a part of the preview:
. Locating walls, holds and cracks that are considered off limit and clarifying the boundaries on both sides all the way up.
. Minimizing errors of routes by canceling routes closer to the opponents and cross-checking the limits.
. Checking the minimal and maximum use of flagging and smearing techniques.
. Improving communication with the route setter and asking him to suggest ‘non-hold’ features of the route.
. Determining the two hand start-two hand finish.
. Understanding if the modification in techniques like a touch, slap or other usable movement will affect the points allotted.
. Can you start a little further away from the start hold?
. Does repositioning your hands or feet on the start hold be considered as a foul start?
Locate Crux and Shortcut areas: Crux areas are areas that offer more than a single solution to a climb. A crux area offers you an option to modify your route or increase your holds, so as to improve on your timing and technique. A tournament route can offer two or three crux areas, which should be utilized to the maximum.
Judging your potential: Check and see if the climb involves routes that demand more agility and endurance than otherwise and if so, identify the spots where you could rest and relax.
A route preview assists in reading moves, visualizing sequences and deciding on the strategical climb. However, good previewing requires practice and takes skill to master. Development of your previewing ability will enable you to improve your moves, save your energy and finally help you achieve a top-spot among your competitors.