Jan 06

Putting On Your Hiking Boots

Putting On Your Hiking BootsAfter you have bought the hiking boots from the store, it is time to take your new hiking boots in to action. Here are some tips on how to wear the boots correctly for your hiking and to make sure that the boots feel fit and protect your feet properly.

Therefore you hiking will go smooth without any hindrances from your hiking boots. And your feet will remain comfortable during your hiking.

Wear two socks

To prevent your feet from getting blister during the walk put on two kinds of socks for each of your feet. The first layer of sock called as the sock liner, and the second layer is the hiking sock. The sock liner is thinner compare the hiking sock.

This combination will provide good padding for your feet and as a shock absorber to reduce the pressure from walking for long period of time. It is also will help to reduce the moisture inside the hiking boots.

Lace the boots snugly

After you have put on both socks and the boots, you should not lace the boot tightly. Just lace it up snugly. So, there will be still some space in your boots and the boots did not pressing your feet, especially during your hiking.

Try to walk around the room to feel if your feet can still slide a little inside the boot or if your feet are getting pressed by your boots when you move. If you feel your boots are to tight and your feet getting pressed when you are walk, loosen up the boot lace.

Spare some space between your toes and the front of the boots

Try to bang slightly the front of the boots to a wall. If your toe easily hit or touch the front of the boots, that can either the boots are too small or you did not lace it snug enough. The space between your toes with the front of the boots will protect your toes against unwanted impact during hiking, so it will prevent an injury for your toes.

Dec 27

Bilateral Breathing for Swimmers

Swimmer's BreathingOne of the most common wonders of the swimming world is, should you use alternate-side, or bilateral breathing? Many swimmers will breathe only on one side (whether left or right side), this is because breathing on the other side felt awkward and uncomfortable!

But, this condition could lead imbalance muscle growth between the left lat muscles (back) with the right lat muscle. Breathing only with one side will make swimmers to use one lat side muscle only.

So, for the sake of their body, it will be better if swimmers used bilateral breathing technique, if you’re not already. The main reason is that it will balance out your stroke (as well as create symmetry in your back musculature!).

The problem with breathing to one side only is that it can make your stroke lopsided. In a one-hour workout, you may roll to your breathing side 1,000 times. A lopsided stroke can become permanent in a hurry after practicing this for a while!

The benefits to breathing nearly as often to one side as the other are that using your “weak” side more frequently will help your stroke overall, and you’ll lose your “blind” side. If you are an open water swimmer, the later benefit will help you check for landmarks, avoid chop, or keep another rough swimmer from splashing water in your face (or punching you in the nose!) as you breathe.

The way to obtain these benefits is to practice bilateral breathing as much as possible. Swimmers should breathe every 3 or 5 strokes as part of a drill or warmdown.

But by no means should this practice be limited to drill sets or long warmdowns! It will feel awkward at first, sure. But the awkwardness is easier to deal with than you may think. Regular practice of rolling to both sides to breathe will remedy this before you know it.

Some tips on how to practice bilateral breathing while keeping it interesting:

Breathe to your right side on one length and to your left on the next. That way you get the oxygen you need but still develop a symmetrical stroke.

Breathe to your weaker side on warm-ups, warmdowns, and slow swimming sets.

Experiment with 3 left, 3 right or 4 left, 4 right until you find a comfortable pattern.

Keep the goal in mind each week of breathing about the same amount to one side as the other over the course of any week of swimming. Most of all, enjoy your swim and don’t get too hung up on being exact!

Dec 19

Build Your Muscle like Sprinter

Build Your Muscle like SprinterHave you by any chance ever notice the differences between a marathon (long distance) runner’s body and a sprinter’s body? What do you notice? The long-distance runner is skinny, frail, kind of bony, thin and almost sickly looking. On the other hand, the sprinter has well developed muscles, and looks strong, fit, and healthy.

Of the two, which one would you rather look like?

Well, this is what should determine how you develop your own training program. If you want to look like the sprinter — and about 98 percent of people desire a sprinter’s body type — why do you spend all that time doing cardio on a treadmill while you watch TV? In order to look and feel like a sprinter, you must train like one.

Remember, start out slowly. You’re probably not a sprinter now, and if you went out and followed their regimen, tomorrow you’d be insanely sore and probably give up exercising altogether.

Let’s consider, for a moment, these creatures (sprinters). They only move rapidly for about 10 to 60 seconds at most, during a single sprint. Well, that isn’t very much time, if you compare it to long-distance runners, who run for three to four hours, without stopping.

So if long-distance runners are active for much longer periods of time, why do sprinters have more attractive bodies?

The reason is this: sprinters maximally contract their muscles, which requires a lot more work from their bodies than a slow, staggered, constant run. Not to mention that with the short maximal energy bursts, testosterone and growth hormones are released in greater amounts.

These hormones are anabolic in nature, which means bodybuilding — they build your body up. On the other hand, running for long durations releases cortisol, a catabolic hormone, meaning it breaks the body down.

This effect is associated with muscle wasting, and over time, it is extremely bad for the body. It also is the reason for the ultra-skinny, no-muscle look of a long distance runner, versus that of anaerobic athlete like a weightlifter.

If you think about our anthropological history, we were designed to move rapidly, so we could catch our food back in the caveman days. We weren’t built to run our food to death by having the animal get so tired that it just fell down and collapsed because it was exhausted from our chasing it.

Well, that same design serves us today. We may not have to track, catch, and kill our food anymore, but our bodies are still meant to MOVE.

So if you want to look like a sprinter, with a lean, athletic physique, you must train like one. Limiting the aerobic exercise and incorporating an anaerobic weight-training program will cause you to look better and burn fat much more quickly. Anaerobic weight training will elicit more results, both in terms of gaining muscle and melting fat, than any other method of training.

Dec 12

Getting the Right Ski Gloves

Winter weather is always lurking in the background, ready to pounce on the remaining light-dimming days of late autumn. It’s never too early to get the jump on next winter’s ski, snow board and snow shoe season by checking out the cutting edge ski gloves.

No longer the “off season” winter is all about “getting into any number of cool sports”. Snow sport gloves increasingly reflect the multi-sport dimensions of winter recreation. Skiers and snow boarders race down the groomed and forest-track trail.

Meanwhile, cross country skiers, telemark specialists, snow shoers, winter hikers and climbers, and even snowmobilers all look for sport-specific gear to match field conditions plus the level of intensity of their activity.

Getting the right ski glove. Alpine shaped-ski “cruisers” can face bone-chilling chairlift rides demanding polar bear strategies to retain hand warmth. Yet, once the ski set grab their poles at the top of the mountain and launch themselves down the hill, sure-grip and flexibility in their ski gloves.

Whether you’re cruising Mt. Hood, Aspen or Stowe your winter ski gloves must create a design balance between warmth, flexibility and good looks. If your body core temperature drops even a fraction of a degree, then the first parts that your body begins to “sacrifice” are the extremities beginning with your hand and feet. Message? You got to look after your hands, and keep the blood flowing, at whatever cost.

Space age materials – low volume incredibly warm. All the latest materials technologies have burst onto the winter snow sport glove market. Abrasion and tear resistance is delivered by the high grade nylon fabrics such as Cordova. Center of the palm and finger, needing sure-grip, receive specially treated water proof Pittard leather patches.

Meanwhile GoreTex membranes create a weather blocker so that cold and moisture are kept out, yet over heating body heat can be dissipated. Create maximum “flex” with fabrics like Schoeller and then hold the entire ski glove together with Kevlar stitching. What you have is a high tech battle-ready accessory that can make a difference in how you feel, and how you perform out on the slopes.

When “temperature rating” means something. Frost bite or just raw-cold numbed fingers and hands are scary enough for any snow boarder or skier. Unless you’re 100% certain that you’ll be in spring ski conditions, you’ll want to check out ski gloves that are warranted for “normal use” to around minus 20-degrees F.

Gauging winter sport glove insulation. In lined gloves or even 2-in-1 glove systems featuring and outer and inner glove. Getting insulation right means leaving “air space” within the fingers and palm air, for air to circulate. Get your gloves too tight and your fingers will get colder.

When mittens are the bee’s knee top choice. Outdoor adventurers all know that deep-freeze winter temperatures are best dealt with by a 2-in-1 mitten plus liner system. You get better insulating properties plus you reduce total surface area of exposure unlike the full-exposure finger gloves.

2-in-1 mitten plus liner systems also give you the best flexibility and temperature control. Keep both on in the lowest temps… or use just one when the temperature moves above 32-degrees F or if your “work output” levels rise, such as with high-aerobic snow shoe or cross country skiing.

Winter sport gloves are your work-play weather barrier to protect your hands from low temperature, moisture or injuries from falling. See the top ski, snowboard or cross country ski glove brands, get the right prices and sure-grip fit for high performance out on the mountain or in the woods.